Mindfulness in Action ✨

One of the most common desires I hear from my clients is the longing to be more present—to show up fully for their loved ones and themselves. They want to enjoy life as it unfolds instead of being stuck in regrets about the past or anxieties about the future.

But how do we invite more presence into our lives? The answer lies in mindfulness.

Mindfulness is at the heart of much of the work I do as a clinician. In fact, I would go so far as to say that therapy, in any meaningful form, is nearly impossible without it. The two are intrinsically intertwined, both focused on fostering awareness, presence, and emotional growth. While some may dismiss mindfulness as a trendy buzzword, it’s far more profound than that.

In a world where we’re constantly bombarded by notifications, to-do lists, and endless distractions, we often find ourselves disconnected. Mindfulness invites us to pause, slow down, and reconnect—with our bodies, our breath, and our emotional world. It offers a pathway to greater self-awareness and healing.

Mindfulness isn’t about escaping reality; it’s about meeting life exactly as it is—with curiosity, compassion, and clarity.

Yeah, but what actually is Mindfulness?

Great question. At its essence, mindfulness is the practice of intentionally bringing your attention to the present moment with an attitude of openness, curiosity, and non-judgment.

While its roots run deep in Buddhist philosophy, similar practices can be found across many spiritual traditions—such as Christian contemplative prayer, Jewish mysticism, and Sufi teachings in Islam. (Gehart, 2024.)

Mindfulness invites us to observe our thoughts, emotions, bodily sensations, and surroundings without trying to change or suppress them. Instead of resisting uncomfortable experiences or worrying about the past or future, mindfulness encourages acceptance—allowing life to unfold as it is.

I’m especially moved by how Jon Kabat-Zinn, the founder of Mindfulness-Based Stress Reduction (MBSR), captures the essence of mindfulness:

         “The core invitation of mindfulness is for you to befriend yourself. That means recognizing and inhabiting your own intrinsic wholeness and beauty in the only moment any of us ever has—namely this one.” (Kabat-Zinn, 2024)

At the end of the day, we spend the most time with ourselves, so learning to connect with and befriend ourselves seems like a fantastic place to start.

The Role of Mindfulness in Therapy

Mindfulness plays a pivotal role in therapy by helping clients develop greater awareness of their thoughts, emotions, and bodily sensations. It encourages people to observe their internal experiences with curiosity rather than judgment and fosters acceptance instead of avoidance. Through mindfulness, clients learn to approach emotions with inquiry rather than resistance.

For example, instead of suppressing anger or sadness, mindfulness invites us to ask:

   •  Why am I feeling angry?

   •  What might this emotion be protecting?

   •  What is at the root of this sadness?

The goal isn’t to fix or change the feeling but to simply recognize it and allow it to exist without shame or judgment.

By incorporating mindfulness practices like meditation, breathing exercises, and body awareness, therapists help clients improve emotional regulation, reduce reactivity, and build resilience. (It’s helped me become a better partner to my fiancé, too!)

Mindfulness-based approaches such as Mindfulness-Based Stress Reduction (MBSR), Mindfulness-Based Cognitive Therapy (MBCT), and Acceptance and Commitment Therapy (ACT) have been shown to be effective in treating anxiety, depression, stress, and trauma by promoting presence, insight, and self-compassion. Ultimately, mindfulness empowers clients to respond to life’s challenges with greater awareness and emotional balance.

Mindfulness Techniques for Everyday Life

There are countless ways to integrate mindfulness into daily life. What’s great about mindfulness is that it can be practiced both in the therapy room and as part of your own self-care routine. The key is finding what resonates with you and feels like something you can do on a regular basis.

Here are some of my favorite mindfulness practices:

•  Meditation – Sitting quietly and focusing on your breath or a mantra.

• Body Scan Meditation – Bringing awareness to each part of your body, noticing any sensations without judgment.

•  Mindful Breathing Exercises – Using your breath as an anchor to the present moment –box breathing is a great one for this.

•  Walking in Nature – Taking a walk outside without distractions (leave the earbuds at home!) and tuning into your surroundings.

• Yoga – Combining movement and breath to connect with your body and mind.

•  Mindful Eating – Paying attention to the flavors, textures, and sensations of your food, savoring each bite.

•  Journaling – You can free-write your thoughts for five minutes, list five things you’re grateful for, or do an anxiety journal before bed, listing everything you’re anxious about so it’s on the page and not on your mind.

If you’re feeling particularly anxious or overwhelmed, the Five Senses Exercise is a simple and effective way to reground yourself in the present moment. Here’s how it works:

•  Notice five things you can see around you.

•  Notice four things you can feel (the texture of your clothes, the ground under your feet).

•  Notice three things you can hear (background sounds, birds chirping, distant voices).

•  Notice two things you can smell (coffee brewing, fresh air, or even the scent of your clothing).

•  Notice one thing you can taste (take a sip of water or notice the lingering taste in your mouth).

Even small, intentional moments of awareness can help you feel more grounded, present, and connected to yourself.

When Mindfulness Isn’t Enough

Mindfulness is a powerful tool for managing thoughts and emotions, but it’s not always enough on its own—and that’s okay. Sometimes, additional support is needed, whether through therapy, medication, or mindfulness-based interventions.

Approaches like MBSR, MBCT, and ACT combine mindfulness with evidence-based therapeutic strategies to help clients navigate anxiety, depression, and trauma more effectively.

Finals Thoughts

At the heart of mindfulness is the recognition that we are always in the process of becoming. Some days, presence will come easily; other days, distractions and worries will pull us away. That’s to be expected. The goal isn’t perfection—it’s practice. Each moment is an opportunity to return to yourself with compassion and curiosity.

If you’re looking for more support in cultivating mindfulness and emotional balance, therapy can be a powerful space to explore this practice. No matter where you are on your journey, know that awareness itself is a step toward healing.

Cheers to the present moment,

Nikki ✨