Learn about Mindfulness Therapy and techniques such as mindfulness meditation and body scan meditation to become more conscious of your thoughts and break free from dysfunctional patterns of thinking that contribute to prolonged and repeated feelings of anxiety and depression. 

-Julia Bratz, LMHC

Most of us go through our day without fully waking up to the here and now. We worry about the future. We ruminate on the past. We travel through our day in a trance of thought. 

Have you ever wondered what it would feel like to enjoy the exact thing you’re doing, in the moment you’re doing it? What would it feel like to sit down and eat your breakfast, without scrolling through your Facebook feed? Or to drive to work without anticipating stressful situations? 

Our team therapists and counselors at HBH Therapy in our offices around Western MA and Eastern MA are here to help you cultivate a greater awareness of the present moment through mindfulness techniques that you can practice anywhere, anytime, while doing anything. You will learn mindful practices for tuning into the now and becoming aware of your thoughts, feelings, and surroundings. 

To learn more about Mindfulness Therapy, techniques, benefits, and our specialized treatment at HBH Therapy, please read on. We can also be reached by phone at (413) 343-4357.

What is Mindfulness?

Mindfulness is the human ability to be aware of one’s physical, emotional, and mental conditions in the present moment. When we practice mindfulness, we’re not overly reactive or rigidly attached to what’s happening around us; we’re grounded and aware of self and the world around us. 

Mindfulness practices allow us to pay attention to a variety of experiences, bodily sensations, thoughts, feelings, and external situations without being influenced by them.

What is Mindfulness Therapy?

Mindfulness therapy is an effective therapeutic tool that helps patients develop moment to moment awareness of their experience: it gets to the root of their suffering and serves as an active ingredient in most psychotherapies. 

-Julia Bratz, LMHC

Mindfulness Therapy is a form of psychotherapy, or talk therapy, that helps patients develop a conscious awareness of the present moment, without judgment or attachment to it. It often accompanies other types of therapy, such as Cognitive-Behavioral Therapy (CBT), Dialectical Behavioral Therapy (DBT), or Acceptance and Commitment Therapy (ACT).

What Does Mindfulness Therapy Involve?

I use a lot of different mindfulness techniques in my practice. I’ll ask clients to pause and turn inward to focus on what they’re feeling. If a client is worrying a lot about the future or thinking a lot about the past, I’ll gently guide them back to the present. 

-Julia Bratz, LMHC

Mindfulness therapy focuses on increasing the patient’s awareness of their thoughts, feelings, and behaviors that prevent them from progressing. Through counseling sessions, the patient develops greater awareness of their thoughts and the world around them: leading to more effective, resilient, and intentional responses to seemingly distressing situations.

A Few Mindfulness Techniques Used in Therapy:

1. Mindfulness Meditation: During mindfulness meditation, the therapist will guide the patient to direct their focus on the present moment. If the patient finds that their thoughts are drifting away from the present they are encouraged to notice what those thoughts are, what they are doing, and what they are feelings before returning to the present moment. The therapist works with the patient to understand their thoughts and emotions and physical sensations, without judgment or attachment to them.Mindfulness meditation can be an accessible tool to use during emotionally overwhelming situations, as the practice helps patients gain control over their thoughts and feelings.
2. Mindful Breathing: Mindful breathing is all about taking the time to slow down and concentrate on the breath. Slow, deep breathing can help patients bring awareness to their feelings and their surroundings through breath.
3. Body Scan Meditation: Body scanning is an accessible way to bring awareness to what’s happening in the body and mind: headaches, back pain, digestive discomfort are all stress-related ailments we experience without recognizing. The body-scan meditation helps patient’s bring awareness to their physical state, and connect it to their emotional state.Often practiced through lying down, the patient will notice what is happening in the body from head to toe. Staying present and aware of these physical sensations connects mind to body, and can relieve discomfort.
4. Guided Imagery: Guided therapeutic imagery can be used during sessions to help patients concentrate on mental images in order to evoke feelings of relaxation. The therapist might ask the patient to direct their focus on a particular scene, such as a peaceful landscape, with sounds, textures, and smells present.

With their five senses active, alongside their mental imagery, the patient feels more connected to their body and mind. The connection helps patients become more relaxed, and aware of what’s going on inside their body and mind!

What Conditions Can Mindfulness Therapy Treat?

Mindfulness is an effective therapeutic tool that helps patients develop moment to moment awareness of their experience: it gets to the root of their suffering and serves as an active ingredient in most psychotherapies. 

-Julia Bratz, LMHC

Mindfulness can be applied to other therapeutic modalities as an integrated approach to treatment, as it can enable patients to better understand and remove themselves from dysfunctional thoughts, emotions, and physical sensations.

Some conditions mindfulness can treat include: 

• Anxiety disorders 
• Bipolar disorders
• Depression associated with medical illnesses
• Low mood
• Unhappiness
• Depressive-relapse prevention 
• Treatment-resistant depression

The Take-Away

In a counseling session with one of our trained clinicians at HBH Therapy who utilizes mindfulness in their practice, you can expect to develop a deeper awareness of your physical, mental, and emotional experience. Our clinicians at HBH Therapy have a tailored approach to fit your individual needs, and guide you to a safe and secure place within yourself. 

If you or your loved one is struggling to cultivate their inner source of peace and fulfillment, please contact HBH Therapy at (413) 343-4357. Our trained mental health professionals in Amherst, Wilbraham, West Springfield, Franklin, Natick, and across Massachusetts will answer all of your questions and concerns, and guide you toward the path of healing. 

Contact us today at (413) 343-4357 or request an appointment online.

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