“You can’t stop the waves, but you can learn to surf”
-Jon Kabat-Zinn
What is mindfulness?
Mindfulness means paying attention on purpose, in the present moment, without judgment; moment-to-moment awareness of your feelings, body sensations, and the environment.
Mindfulness-Based Cognitive Therapy in Philadelphia
What is MBCT?
Mindfulness-based cognitive therapy is a therapy approach that uses the skill of mindfulness as well as mindfulness concepts to improve your quality of thoughts and your internal experience.
How can mindfulness help me?
Mindfulness has been clinically proven to improve emotional health, physical health, and brain functioning. The benefits include lower levels of depression and anxiety, reduced emotional reactivity, reduced stress, improved pain management, improved immune response, improved attention, and so many more. Most clients tell me they feel more present in their lives, more in control of their emotions, and are internally kinder to themselves after incorporating simple mindfulness practices into their lives.
What does mindfulness look like in session?
Ideally, we will tailor mindfulness for what you need. This may include practicing mindfulness together for 5-10 minutes at the beginning or end of session. This may include discussion about the components of mindfulness and brainstorming simple ways you can incorporate mindfulness in your life. I love to practice mindful eating together as an activity. BYO-snack!
Do I have to change my lifestyle?
No, mindfulness is for every lifestyle and is not associated with any religious beliefs.
I don’t have time.
I get it. Life has never been so packed and fast moving. I love to get creative and problem solve simple, doable ways to fit mindfulness into your life. We might discuss ways to bring bodily awareness to activities you already do, like walking, showering, or spending time with a pet. Maybe you can practice waiting in line without scrolling or paying attention the taste of your favorite drink. Maybe you can close your eyes for two minutes before laying down for bed and slowly lengthen the practice over time. My hope is that mindfulness feels accessible and not like a stressful project, but something that works for you.
I suck at meditating/sitting still/my thoughts don’t stop.
That’s okay! We are supposed to have thoughts, that is what the mind is meant to do. Mindfulness is just about bringing awareness to those thoughts to get to know yourself and your patterns better. You can still practice mindfulness if your mind is busy. If sitting quietly doesn’t work for you, there are so many other ways to increase awareness without forcing anything.
Seven Tenets of Mindfulness
Non-judging
Witnessing your thoughts, body sensations, emotions, and the environment without judgment or morality. Judgment sometimes looks like “I hate feeling this way!” or “I should not be thinking that.” We even have to practice removing judgment from our inevitable judgment thoughts that arise.
Trust in Self
It can be tempting to look to others or society for the answers to our problems. Mindfulness can help you pay attention to who you are, what you want, and understand that you can be trusted with the decisions in your life. And you can forgive yourself if things don’t go as planned.
Letting Go
The nature of the mind is to attach to thoughts, emotions, beliefs, stories, etc. With the building of awareness, we start to notice where the mind tends to dwell or cling. Over time, we can start to release patterns and practice non-attachment, increasing peace and clarity.
Patience
Improving mindfulness and awareness can take time. We can’t rush building a skill. We want to practice being patient with ourselves and giving ourselves time to progress. Being okay with where we are today and fighting the urge to want instant gratification.
Acceptance
Accepting reality for what it is, the good, the bad, and the ugly. We often spend a lot of time and energy wishing things were different. That’s understandable and human. But accepting the truth allows us to flow through life and not get stuck avoiding, repressing, or not being honest with ourselves.
Beginner’s Mind
This might be my favorite component of mindfulness. Practice noticing things from the mind of a child or as if you are seeing something for the first time. This helps bring curiosity and playfulness to our lives.
Non-striving
So much of our culture is looking ahead to the next thing, the next event, the next goal, the next accomplishment. We want to allow ourselves to exist in the present without constantly focusing on what’s next. Being satisfied and practicing contentment for what is already here.