How can mindfulness and therapy work together? 9 ways to explore
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA
You may have heard that therapy and mindfulness can boost your mental health, but what about combining them? Explore 9 ways to bring mindfulness into your next therapy session.
Consistent therapy can work wonders to change your life for the better, but what happens in between each session? You might log off or walk out of your appointment with a sense of relief, but a few days later, feelings of doubt, anxiety, insecurity, or even depression may creep back in. This is where adding mindfulness practices to your therapy journey can help.
Both therapy and mindfulness are powerful on their own, but together, they give you a toolkit to handle life’s challenges with more resilience. Not only do they help with everyday stressors and anxiety, but they’re also great for managing your emotions, chronic stress, and other mental health struggles.
Bringing mindfulness into therapy can help you train your mind to observe what’s happening without feeling overwhelmed — even when you’re talking about tough topics. Let’s dive into how to blend the two together so you can find more relief during and after your therapy sessions.
Can mindfulness and therapy work together?
Therapy can give you a supportive space to safely explore your thoughts and feelings with a trained professional, while mindfulness can help you stay focused on the present moment so your mind doesn’t start spiraling with worry or overwhelm. (Finding your thoughts spiraling too often? These 10 tips can help you stop).
Mindfulness and therapy can work together really well, as mindfulness can help make therapy feel safer and more productive. This is because grounding yourself in the moment can allow you to see things more clearly and understand yourself better.
Many therapists now use mindfulness techniques in sessions to help you feel calmer and focused as you work through challenging emotions, so using similar techniques at home can bring even better benefits. Here are 12 mindfulness exercises to include in your daily routine.
Therapies like Cognitive Behavioral Therapy (CBT) and Acceptance and Commitment Therapy (ACT) often include mindfulness as a core part of the process, and mindfulness techniques can fit well into many different therapy types — like those for PTSD, eating disorders, addiction, and more.
What's the science linking mindfulness and therapy?
Studies have shown that using mindfulness-based approaches can really make a difference in reducing symptoms of anxiety and depression. Mindfulness-Based Cognitive Therapy (MBCT) mixes traditional cognitive therapy practices with mindfulness techniques to help you notice and manage thoughts before they spiral. It's also especially helpful if you’re dealing with recurring depression. And if depression is something you’re facing right now, these 12 tips can help you cope.
Another technique that also incorporates mindfulness is Mindfulness-Based Stress Reduction (MBSR), a program used by therapists to ease stress and help improve your overall wellbeing. People who try MBSR programs often report feeling calmer and more in control of their thoughts and emotions. Plus, research backs up that MBSR can help with anxiety, depression, and even physical symptoms like pain.
5 ways for therapists to bring mindfulness into therapy
If you’re a therapist and you’re looking to incorporate mindfulness into your practice, here’s how to weave mindfulness techniques into your approach to help clients feel more grounded, present, and ready for tough topics. Also, when you teach mindfulness to your clients, it gives them tools to use in between sessions so they feel calmer in between visits with you (sounds promising, right?).
1. Teach guided breathing exercises
Breathing is something we all do usually without any thought, but when stress takes over, it’s easy to forget to breathe properly. Encouraging clients who feel stressed, anxious, or disconnected to start the session with a focus on their breath can be incredibly grounding for them. It helps them settle into the moment, promote the body’s natural calming response, lowers heart rate, and reduces feelings of anxiety — setting the tone for a more balanced session.
Deep breathing can be used at any point during the session if emotions start to feel overwhelming for your clients. Not only does this help them feel more at ease, but it also gives them a simple tool they can practice on their own when they feel tense or anxious (these seven exercises are a good starting point).
2. Practice a body scan meditation together
Body scan meditations are a great way for people to get present and into their body, especially when they’re usually in their minds. Guide the client to focus on each part of the body, starting at the top of the head and moving down to the toes, encouraging them to connect with their bodies and notice any sensations—like tightness, warmth, or relaxation—without judgment.
This practice can help your client become more in tune with how physical signals can give valuable clues about their emotional state. Someone who feels stressed may notice tightness in their shoulders or jaw, while someone feeling anxious might feel a fluttering sensation in their stomach. When you give clients tools like self-awareness, they can respond to their needs better — maybe by taking a break or making self-care more of a priority.
Here’s a step-by-step guide to help you practice body scans to bring this technique into your sessions.
3. Share mindful journaling prompts
Suggest specific journaling prompts to encourage clients to reflect mindfully on their experiences, feelings, and reactions. These can be used in your sessions together, or as homework. Journaling can give your client a chance to slow down, observe their inner world, and gain insights. If they’re new to journaling, these seven tips can help.
Some prompts might include suggestions like, “Name three things that brought you peace today,” or “When did you feel the most present this week?” Mindful journaling can encourage clients to pause and reflect without judgment, helping them practice self-awareness in a gentle, approachable way.
Over time, clients may find that the practice helps them spot patterns in their thoughts and feelings, so they can address challenges more easily in future sessions.
4. Lead by example with mindful listening
When you give your full, undivided attention to the client’s words and emotions, you’re modeling mindful listening to them, which can help them start to practice it themselves. This approach doesn’t just make clients feel heard, it can also show them what it means to truly be present.
Naturally, you’re building a strong therapist-client connection where clients feel comfortable sharing openly. But you’re also encouraging clients to try mindful listening outside of therapy, where it can help reduce misunderstandings or conflicts. Practicing mindful listening can also help a client build their ability to be more present with their own thoughts and feelings, leading to greater self-awareness and emotional regulation.
5. Encourage visualization exercises
Visualization, the process of picturing things in your mind to either calm down or envision positive outcomes, can be especially helpful for clients who struggle with negative self-talk or low self-esteem. By visualizing a stronger, more capable version of themselves, clients can begin to build a healthier self-image. Visualization can also give them a tool to calm themselves when tough emotions arise outside of therapy.
Guide clients through visualizations that create a “safe space” they can return to whenever they feel stressed or overwhelmed. This might involve imagining a favorite place, like a quiet beach or a cozy room, or recalling a memory that brings them comfort. These eight exercises can help you practice visualization to bring it into your sessions.
How clients can use mindfulness during a therapy session: 4 tips to try
Mindfulness isn’t just a tool for therapists — if you’re currently going to therapy, you can also practice mindfulness to make each session feel deeper. Try these four practical ways to bring mindfulness into your therapy experience to make the most of every session.
1. Start with a grounding exercise
Before you enter your therapy session, spend a few moments connecting to the present moment. Take a few deep breaths or feel your feet firmly on the floor. As you take those breaths, notice how you’re feeling — maybe a bit anxious, maybe calm, or somewhere in between? Be aware of those feelings, and know that whatever they are, that’s okay.
Grounding exercises can help you create a sense of safety and control, which can be really helpful if you’re feeling uneasy about diving into challenging topics.
2. Observe your thoughts and feelings
During the session, notice any thoughts or feelings that come up without instantly labeling them as good or bad, right or wrong. If a difficult memory or emotion surfaces, try to observe it with curiosity rather than pushing it away or getting caught up in it.
You might silently say to yourself, “I notice that I’m feeling anxious,” or “Here’s that worry coming up again.” This gentle observation can allow you to look at your experiences more objectively, helping you understand and discuss them with your therapist.
If you notice certain thoughts or emotions that tend to come up again and again, you and your therapist can work together to explore and address them.
💙 Get guidance from Jay Shetty on how to Label Your Emotions.
3. Bring mindfulness to challenging moments
Therapy can bring up intense feelings, especially when you’re working through painful or difficult experiences. In those moments, it’s normal to feel emotional, and mindfulness can help you stay connected and calm instead of getting overwhelmed.
If you get overwhelmed with big feelings, take a brief pause and focus on something simple, like your breath or the feel of the chair beneath you. This small moment of mindfulness can give you a break from the intensity and help you regain a sense of calm.
Mindfulness isn’t about shutting down your emotions — it’s about giving yourself a moment to process them in a way that feels manageable. It’s also okay to let your therapist know that you need a moment — they’ll understand.
4. Practice gratitude after sessions
Once your therapy session is over, take a moment to reflect and feel gratitude for anything positive that came from it. This doesn’t have to be a huge revelation or breakthrough — even small things can be meaningful.
Maybe you noticed progress in discussing a challenging topic, felt supported by your therapist, or learned a new way to manage stress. Recognizing these moments can shift your focus from the tougher of therapy to the positive aspects, which can help you stay engaged with the process.
Gratitude can also help you build a positive mindset around therapy, making it feel like a safe and valuable part of your week.
💙 Learn how to add mindfulness into your life with Jeff Warren’s simple 30-day Mindfulness for Beginners program.
Mindfulness and therapy FAQs
Is mindfulness used in therapy?
Mindfulness is widely used in therapy today. That’s because many therapists have seen how effective it can be in helping clients manage stress, anxiety, depression, and more.
Therapy that includes mindfulness may involve breathing exercises, guided meditations, or simply taking a moment to notice how you’re feeling. It can give you the tools to stay calm and present, even when you’re exploring difficult topics, and these practices can help you feel more connected with yourself, making it easier to understand your reactions and manage emotions in healthy ways.
Approaches like Mindfulness-Based Cognitive Therapy (MBCT) and Mindfulness-Based Stress Reduction (MBSR) were developed specifically to integrate mindfulness practices into mental health treatment, and many types of therapy, from Cognitive Behavioral Therapy (CBT) to Acceptance and Commitment Therapy (ACT), use mindfulness as an essential part of the process.
Is mindfulness the same as therapy?
Mindfulness and therapy are different, but they can complement each other.
Therapy is a structured process where you work with a trained professional to explore and address emotional, mental, or behavioral issues. Your therapist might guide you in understanding your thoughts, finding coping strategies, and making changes that improve your wellbeing.
Mindfulness is a practice that helps you stay present and aware in the moment, often through techniques like focused breathing, meditation, or body awareness exercises.
While mindfulness is a helpful tool on its own, it’s not a substitute for therapy — especially if you’re facing challenges like depression, trauma, or anxiety. But there’s a specific type of therapy that focuses on mindfulness — here’s a closer look.
When they’re used together, therapy and mindfulness can complement each other, with mindfulness helping you stay grounded and calm, which can make it easier to explore and address difficult topics in therapy.
What is the difference between MBCT and traditional CBT?
Mindfulness-based cognitive therapy (MBCT) and traditional cognitive behavioral therapy (CBT) are both evidence-based approaches that help people manage negative thoughts and improve mental health, but they do so in slightly different ways.
Traditional CBT focuses on identifying and challenging negative thought patterns to help you change how you feel and act. So if you tend to think, “I’ll fail at this,” a CBT therapist might work with you to recognize that thought, challenge it, and replace it with a more realistic perspective, like, “I can give this my best effort, and that’s what matters.”
MBCT combines CBT techniques with mindfulness practices. Instead of working to change or replace specific thoughts, MBCT encourages you to observe thoughts as they come up and accept them, without letting negative thoughts spiral or trigger intense emotions. Using mindfulness as a buffer in this way can be especially helpful if you’ve experienced recurring depression or anxiety. It can help you recognize negative thought patterns early, and get them under control before they lead into something unmanageable.
What are some simple mindfulness practices to start at home?
Starting a mindfulness practice at home doesn’t need to be complicated, and it can improve your ability to stay calm and present in therapy sessions and everyday life. Here are a few easy ways to begin.
Deep breathing exercises: Sit comfortably, take a slow breath in through your nose, hold it for a moment, and exhale gently through your mouth. Focus on the feeling of the air moving in and out, and try to keep your breaths steady. Just a few minutes of deep breathing can help reduce stress and create a sense of calm.
Body scan meditation: Lie down or sit comfortably, and close your eyes if it feels safe. Starting from the top of your head, slowly bring your attention to each part of your body, noticing any sensations without judgment. Work your way down to your toes, observing areas of tension or relaxation. This practice can help you connect with your body and relieve stress.
Mindful observation: Choose something in your environment to focus on — a tree, a plant, or an everyday object. Take a few minutes to observe it closely, noticing colors, textures, and details. Let yourself be fully present with it, without letting your mind wander. This can help improve your focus and make it easier to bring mindfulness into daily activities.
Mindful journaling: Set aside a few minutes each day to write about your thoughts and feelings without judging yourself. Try prompts like “What am I grateful for today?” or “What emotion did I feel most strongly today?” This can help you observe patterns in your thoughts and build a stronger connection with your inner-self.
Calm your mind. Change your life.
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