Psychotherapy and the Mindful Self: The Benefits of Mindfulness in Therapy

In a prior article, Psychotherapy and the Mindful Self: What is Mindfulness?, I began a discussion about mindfulness by defining it, discussing its origins, describing some of the similarities between mindfulness and psychotherapy, and beginning to describe some of the benefits of combining mindfulness and therapy.

Psychotherapy and the Mindful Self:  The Benefits of Mindfulness in Therapy

As I mentioned in my prior article, many psychotherapists, especially therapists who value the importance of the mind-body connection, are now using mindfulness interventions as a resource with clients.

I often teach clients how to use mindfulness in therapy, and how to use mindfulness meditation to develop increased awareness of themselves and others.

Mindfulness meditation is usually associated with Vipassana, a form of meditation that comes from Theravada Buddhism.

The word Vipassana is a Pali word which means insight or awareness.  Vipassana is used to help develop awareness or mindfulness.

The Benefits of Using Mindfulness Interventions in Therapy

By using mindfulness in therapy, clients can:

• increase their capacity for emotion regulation in therapy as well as in everyday life
• decrease their reactivity to situations that would normally evoke a reactive response
• decrease perseveration
• increase their ability to be flexible in their responsiveness
• increase attentional capacities
• improve their interpersonal relationships

An Example of a Mindfulness Intervention in Therapy
An example of a mindfulness intervention, as it could be used in a therapy sessions, is as follows:

A therapist, who is working with a client who is processing a traumatic memory, is tracking what is going with the client during their session in terms of his emotions, breathing, facial expression, body language and overall demeanor.  

The therapist notices that as the client continues to talk about being physically abused by his father, the client has a far away gaze, his face has become pale, his jaw is clenched, his breathing is shallow and his body has become tense and rigid.

The therapist senses that the client is no longer in the here-and-now--he is back fully in the traumatic memory of being physically abused.

Rather than allowing the client to remain stuck in this traumatic response, the therapist helps the client to come back to the here-and-now by asking him to breathe and notice what he senses in his body.

As she watches the client increase his breathing, she asks him to slowly scan his body and notice what he is sensing.

As the client begins to calm down, the therapist reminds the client that he can use this mindfulness technique at any time when anything is bothering him.  This helps the client to feel empowered.

When the client is calmer, the therapist will ask the client if he wants to continue processing the traumatic memory or if he wants to stay in this calm state.  She leaves it up to the client, who is the best judge of what he needs at that moment.

Developing Mindfulness as a Skill
Like any new skill, for mindfulness to be effective, you need to practice it.

Many people find it helpful to use a mindfulness recording, like one of the recordings developed by Jon Kabat-Zinn, to help guide them.

Developing this skill doesn't mean being "perfect" or judging yourself for not being where you want to be with your mindfulness practice.

In fact, practicing without judgment or attachment is a basic concept in mindfulness.

Getting Help in Therapy
If you feeling anxious, depressed or struggling with unresolved trauma, you owe it to yourself to get help from a licensed mental health professional.

About Me
I am a licensed NYC psychotherapist, hypnotherapist, EMDR, and Somatic Experiencing therapist who works with individual adults and couples.

To find out more about me, visit my website:  Josephine Ferraro, LCSW - NYC Psychotherapist.

To set up a consultation, call me at (917) 742-2624 during business hours or email me.

The Mind-Body Connection: Mindfulness Meditation

Mindfulness Meditation:
When you're overwhelmed by stress, you might experience anxiety-related problems, such as difficulties concentrating, memory problems, or problems with insomnia, to name just a few possibilities. On a physical level, if you're under too much stress, you can become physically exhausted and your immune system can become compromised, causing you to get sick.

Mind-Body Connection: Mindfulness Meditation

This is why it's so important to learn ways to take care of yourself on a regular basis to keep your mind and body calm.

Why Mindfulness Meditation?
Mindfulness meditation is one way that many people find helpful, not only to stay calm, but also to become more aware and develop insight about their inner emotional world.

When you practice mindfulness meditation, you allow whatever thoughts and feelings that arise to come up and you just notice them. You don't try to control them. You don't make judgments about them. You're simply observing what's happening in your inner world. Everything and anything that comes up is welcomed in mindfulness meditation.

The intention of mindfulness meditation is to be aware and awake to what's going on inside you. You're developing the ability to become a impartial observer of your own internal experience.

Mindfulness can be used in just about any area of your life. You can eat in a mindful way. You can walk in a state of mindfulness. You can engage in your relationships in mindful ways.

People who practice mindfulness meditation over a period of time often become insightful about themselves and others.

How to Begin Mindfulness Meditation:
As a psychotherapist, I usually recommend that clients begin with a guided mindfulness meditation CD (see resources below).

As a beginner, you can start by just paying attention to your breath, feeling what it's like to inhale a refreshing breath and what it's like to exhale, letting go of stress. It helps to close your eyes to keep your eyes and mind from wondering.

You an also look down at a point close to you if you don't feel comfortable closing your eyes. I also usually recommend that people sit up when they do meditation because it's easy to fall asleep if you're lying down, and this is not the purpose of doing meditation. Usually, a chair where your spine is straight and comfortable is best.

Mind-Body Connection: Mindfulness Meditation

Everyone is different as to when they like to do meditation. Some people find it most helpful to do in the morning before they start their day. It sets the tone for their day. Other people prefer to do it at night before they go t sleep. And others prefer to do it some time in the middle of the day. To be consistent, it's helpful to have a regular routine for meditation.

Some people who begin mindfulness meditation, find it helpful to concentrate on how their abdomen expands and contracts when they breath. You can begin by practicing for 5 minutes a day and work your way up, over time, to 20 minutes or more.

You don't have to be spiritual to practice mindfulness meditation. Mindfulness meditation can be done in a secular way (see resources below). And if you are spiritual, you will probably find that it will enhance just about any spiritual practice.

As a beginner to mindfulness meditation, you can expect that your mind will probably wonder. This is normal. The important thing, rather than getting frustrated with yourself, is to bring your attention back to your breath each time, even if you must do this countless times. It gets easier over time if you persevere.

Resources for Mindfulness Meditation:
Any of the books and CDs by Jon Kabat-Zinn, PhD., are especially helpful.

Websites:
Mind and Life Institute: http://www.mindandlife.org/

Mindfulness CDs: http://www.mindfulnesstapes.com/
CD for Beginners: Mindfulness for Beginners - by Jon Kabat-Zinn

Books:
Wherever You Go, There You Are - by Jon Kabat-Zinn

Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain and Illness - by Jon Kabat Zinn

The Mindful Way Through Depression (includes CD) - by Jon Kabat-Zinn

Mindfulness meditation is one way to de-stress and become more aware of your inner emotional world. In future blog posts, I'll discuss other ways.

I am a licensed NYC psychotherapist, hypnotherapist, Somatic Experiencing therapist, and EMDR therapist.

To find out more about me, visit my website: Josephine Ferraro, LCSW - NYC Psychotherapist

To set up a consultation, call me at (917) 742-2624 during business hours or email me.