Mindfulness-Based Therapy & Counselling

Breathing in, I know I am breathing in.

Breathing out, I know I am breathing out. 

- Thich Nhat Hahn

When was the last time you noticed your inbreath and outbreath?

Or the last time you noticed how your feet touch the ground every time you walk?

In an age where we are flooded by countless distractions and expectations, it has become harder to truly know and feel our body, how it expands at each inbreath and deflates at each outbreath, or the sensations of our feet touching the ground as we walk. 

These may be “simple” prompts, but cultivating a practice of observing, with an attitude of kind curiosity, any and all of our body sensations, emotions, and thoughts that arise in the present moment could shine a light on a different way of being and living that leads to wholeness. This is Mindfulness is to me.

Sati

Mindfulness in the West originates from the Buddhist practice of Sati, a Pali word that means remembering or recollecting. It involves turning inward and cultivating non-judgmental, curious awareness to whatever arises in the present moment, including thoughts, emotions, impulses, and body sensations (Bai et al, 2022; Wong, 2018).

Through this practice, we may begin to slowly shift from living an “automatic pilot” life to a more purposeful way of being and living. We may begin to have a different relationship with our dark, frantic, or busy thoughts and patterns, seeing them more as clouds in the sky passing through instead of always being caught up in their storm. This practice may also help us have more nourishing relationships with those around us, be it with other fellow human beings or with the more-than-human world.

This is why understanding the root of mindfulness is important because it connects us with its core: a practice of remembering (or, maybe, re-membering) that we have this human body and that we are part of a wider, ecological body, sharing breath with fellow humans and the more-than-human natural world.

Many Ways of Cultivating Mindfulness.

There are many forms of mindful practices. There are the more known, formal practices such as mindfulness of breathing and mindfulness of the body, usually done while sitting on a cushion or chair. There are also informal and less known practices such as mindful walking, mindful eating, mindful tea drinking, and more! The practice of cultivating a kind, curious, and non-judgemental awareness of our whole experience in the present moment can be done in every aspect of our everyday life. 

As you can see, the assumption that mindfulness can only be done by sitting in a difficult pose with eyes closed, or that someone can be “good at meditating” is quite far from its actual roots. Even experienced meditators will tell you how their attention keeps on being pulled away by many thoughts, worries, or emotions during a practice. But what is most important is being aware that you are thinking, worrying, or feeling.

When drinking tea, do you know that you are drinking tea?

Do you feel the the warm cup on your hands, smell the aroma of the tea, or sense the liquid going down your throat?

Benefits of Mindfulness-Based Therapy

Cultivating nonjudgemental, kind, and curious awareness of our body and experiences in the present moment brings many benefits. A wealth of research shows that mindfulness-based therapy programs such as Mindfulness Based Stress Reduction (MBSR) and Mindfulness Based Cognitive Therapy (MBCT) are linked with reduced stress, rumination, and emotional reactivity, while promoting empathy and self-compassion (Davis & Hayes, 2011; Sharma & Rush, 2014)). 

Mindfulness-based programs have also been shown to be as effective as pharmaceutical drugs in preventing depressive relapse (Kuyken et al, 2015). Recent studies show that mindfulness practice may also support those experiencing chronic pain through decreasing the intensity of pain (Reiner et al, 2013)

If you are interested in learning more about other evidence-based research, The Centre for Mindfulness inToronto has compiled many relevant research done on mindfulness on their website here.

Blending Counselling and Mindfulness

I often weave in many mindful and somatic (awareness of the body) practices in counselling sessions, whether in virtual, in-office, or in Nature Based Therapy settings. This may range from extending an invitation to begin the session with a practice of mindful walking, or simply putting a hand over the heart or abdomen to notice the body breathing. 

It may also look like pausing in the middle of a session to check in whether the client notices any changes or sensations in the body as they explore a difficult emotion. 

In Nature Based Therapy sessions, we may also practice mindfulness practices in and with nature, such as mindfulness of hearing, tuning into the symphony of birdsong, rustling leaves, or trickling rain. In colder months, I may offer tea to be shared with clients and practice mindful drinking together. These invitations are all done while bearing in mind trauma-informed care, always with collaboration with clients, and meeting them where they are. 

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