Mindfulness Therapy: 3 Simple At Home Techniques to Bring Ease Into Your Routine

In today's fast-paced world, stress, anxiety, and depression have become increasingly common, affecting people of all ages. Fortunately, there is an alternative form of therapy that is becoming increasingly popular to help manage these conditions - mindfulness therapy. Mindfulness therapy is a practice that helps individuals cultivate mindfulness and increase their awareness of their thoughts, emotions, and sensations in the present moment. This guide will provide a comprehensive overview of mindfulness therapy, including its benefits, techniques, and how to incorporate it into your life.

Understanding Mindfulness Therapy

What is Mindfulness Therapy?

Mindfulness Therapy is based on the principles of mindfulness-based stress reduction (MBSR) and mindfulness-based cognitive therapy (MBCT), developed by Jon Kabat-Zinn and Zindel Segal, respectively. 

When mindfulness is combined with other types of therapies such as Cognitive-based Therapy (CBT), Dialectical Behavior Therapy (DBT) or Acceptance & Commitment Therapy (ACT), mindfulness becomes a powerful tool on your path towards making meaningful change in your life.

How Does Mindfulness Therapy Work?

Mindfulness therapy works by helping individuals develop a deeper awareness of their thoughts, emotions, and sensations. By paying close attention to their experience in the present moment, individuals can become more attuned to their internal states and learn to manage them more effectively. This process can lead to improved mental health, better relationships, and a greater sense of well-being.

The Benefits of Mindfulness Therapy

• Reduction in stress
• Reduced anxiety
• Improvement in mood and depression
• Better sleep
• Increased focus and concentration
• Heightened self-awareness.
• Better communication and a greater understanding of others

Incorporating Mindfulness Therapy into Your Life

1. Mindfulness Meditation: Practicing mindfulness meditation is one way to incorporate mindfulness therapy into your life. This technique involves accepting any thoughts that come through or wander to your mind and look at them without judgment. You will focus on your breath and being present in the moment noticing all your surroundings around you, your body, your posture, your weight, the scents, everything.
2. Mindfulness Based Activities: Engaging in mindfulness-based activities, such as yoga, tai chi, reiki, walking, affirmations, areal silks, can help you incorporate mindfulness therapy into your life. These activities can help you become more aware of your body and thoughts and improve your mental health.
3. Therapy Sessions: Seeking mindfulness psychotherapy sessions with a licensed therapist can also be useful to incorporate mindfulness therapy into your life. These sessions can provide guidance and support as you develop your mindfulness practice. This can include Dialectical Behavior Therapy (DBT), Acceptance and Commitment Therapy (ACT), or Cognitive Based Therapy (CBT).
   

At Home Mindfulness Therapy Techniques To Try

1. "Given"

1. A technique based on Mindfulness, Acceptance, and Positive Phycology, induvials will take the statement from the US Declaration of Independence, "We hold these truths to be self-evident..." and begin to explore all life assumptions.
2. Evaluate things things you believe and never needed to be questioned, or ideas that you consider to be obvious, like a "given" that you already know how and what to do.
3. Perform Step 1-2 for 7 days documenting your experience and everything you have decided to question or want to consider why something is a "given" to do.
4. After 7 days, evaluate yourself and any reoccurring themes that you notice with your findings.

2. Take Care Of Business With Gratitude 

1. This activity is based from Activities for Teaching Positive Phycology. The goal of this activity is to recall a difficult memory. 
2. Write out the memory in your notebook or journal. In as much detail as you can possibly remember.
3. After you write out your memory, re-read your memory. Then, re-read it again, but this time through the eyes of gratitude.
4. On new paper, re-write your memory out through your eyes of gratitude appraising the memory.
5. Depending on how difficult or painful the memory is, take your time with step 3-4. This part may take time, and a multiple attempts.
6. After you completed the gratitude stage of the event or memory, meditate on your experience of gratitude by focusing on your breath and the environment around you.
7. After you are done meditating, ask yourself, "Do I have closure?"

3. Mindful Walking

1. Begin by walking slower than you normally would.
2. As you walk, be conscious of each step going from heal to toe.
3. Maintain awareness of how your feet feel on the ground, the grass, your shoes, the environment around you, the smell, the scenery. All your senses.
4. As you walk, be aware of each breath, breathing easily but deeply
5. When your mind drifts from walking and breathing, gently guide your thoughts back to the hear and now.

Thich Nhat Hanh encourages us to take part in walking meditation with the primary goal of becoming our absolute happiest selves. There is no particular place we must reach; simply enjoying a peaceful walk free from any worries or anxieties will make you feel incredibly successful. 

FAQs

What is the Difference Between Mindfulness Therapy and Other Forms of Therapy?

Mindfulness therapy is unique in that it focuses specifically on developing mindfulness and awareness in the present moment. Other forms of therapy, such as cognitive-behavioral therapy

Is mindfulness therapy suitable for everyone?

Mindfulness therapy can be beneficial for people of all ages, cultures, and backgrounds. However, as with any form of therapy, it is important to speak with a mental health professional to determine if mindfulness therapy is right for you and your individual needs.

Can mindfulness therapy be practiced alone or do you need a therapist?

Both self-practice and therapy sessions with a licensed professional can be effective ways to incorporate mindfulness therapy into your life. While self-practice can be helpful, therapy sessions can provide additional support and guidance as you work through any challenges you may encounter while practicing mindfulness.

What is the cost of mindfulness therapy?

The cost of mindfulness therapy can vary depending on the type of therapy and the location. Some mindfulness therapy sessions may be covered by insurance, while others may require out-of-pocket payment. It is important to check with your insurance provider and the therapist to determine the cost of therapy.

FINAL THOUGHTS

Mindfulness therapy is a valuable tool for improving mental health and well-being. Whether you are seeking to reduce stress and anxiety, improve your mood, or develop a deeper sense of self-awareness, mindfulness therapy has the potential to make a positive impact on your life. By incorporating mindfulness into your daily routine, you can start to experience the benefits of mindfulness therapy and achieve a greater sense of inner peace and contentment. If you are interested in exploring mindfulness therapy, consider speaking with a mental health professional to determine if it is right for you.