Mindfulness CBT
One of the latest developments in CBT (Cognitive Behavioural Therapy) is mindfulness-based cognitive therapy which combines a form of meditation with elements of cognitive therapy. Recent studies and clinical research have shown that anxiety, stress, chronic pain and recurring depression can all be controlled and/or reduced by practising “Mindfulness” along with a cognitive behavioural therapy programme.
What is Mindfulness Meditation?
Mindfulness Meditation has existed for thousands of years and is commonly associated with Zen Buddhism. Mindfulness is all about the art of being present in the moment so that you become the impartial observer of your thoughts and feelings, letting them pass by without reacting to them, analysing or judging them. It has a simple concept but will be difficult to begin with, as it is a completely new way of thinking which will not feel natural. With practice you can learn mindfulness techniques that will help you to detach from things that would normally cause you to over-react. We all have many pre-conditioned beliefs and behaviours that appear “set in stone”, but in actual fact these are choices that can be overridden with practice. The more attention we give to a particular thought or situation, the more it fuels the thought and perpetuates it. This is fine when it is a good thought but when something that is causing us anxiety is repeated over and over again, it can become a dominant thought process and make things appear worse.
Mindfulness Techniques
With mindfulness techniques we can learn to recognise when a thought isn’t likely to be helpful or realistic and then allow those thoughts to “pass by” without attaching any emotion to them. Becoming more familiar with the thoughts that tend to pop into your head when you are upset, or feeling negative, makes it easier to deal with them as just “thoughts”, and not actual events or realities. You no longer become controlled by your thoughts, you, in fact, learn to control your thoughts.
You can apply mindfulness techniques to everyday tasks to help you get used to being in the present moment. For example something simple, such as eating a meal, can be turned into a mindfulness exercise. By eating more slowly and really focusing your attention on the food, it’s texture, is it hot or cold, the colours on the plate, the smells, the taste, the surrounding environment etc etc you can really absorb yourself in that particular moment. Remember if any “unwanted” thoughts intrude, just let them pass through and continually re-focus on your activity.
Mindfulness Breathing
The primary focus in Mindfulness Meditation is the breathing – (Kabat-Zinn 1996)
Sit comfortably, with your eyes closed and your back straight
Focus on your breathing, feeling your belly expand on the in breath and fall on the out breath
Keep your focus on the breathing – I find it easier to focus by using the mantra “So” “Hum”, saying to yourself “So” on the in breath, and “Hum” on the outbreath, perhaps picture the words in your mind’s eye as you repeat them to yourself
Every time you notice that your mind has wandered off the breath, notice what it was that took you away, and then gently bring your attention back to your belly and the in and out breaths
Do not get attached to the thought that came in, just allow it to pass you by without judgement
Practice this exercise for 15 minutes every day for one week and see how it feels to incorporate a disciplined meditation practice into your life. Be aware of how it feels to spend some time each day just being with your breath without having to do anything.
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If you would like to learn mindfulness meditation on a one to one basis I am available for appointments in Leeds City Centre each week. Please email me on for more details or to arrange an appointment.
Price – £20 per hour
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