Mindfulness is a highly effective psychological intervention that is scientifically proven, easy to apply, cheap, non-pharmaceutical and can be practiced anywhere. A therapist can help you to make mindfulness the center of your treatment or introduce mindfulness as a supporting element in your therapy

What mindfulness is from a psychological point of view

Mindfulness practice is about paying attention to the present moment without passing judgement or attaching emotional preference (valence). You concentrate on your breath, visualize an image, do a body scan or pay attention to the sensory experience of what you feel, see, smell, hear or taste. The aim is to be fully present in the here and now. Psychologically, mindfulness is linked to aspects of human consciousness that are related to (paying) attention and awareness. The application of attention to the present moment makes mindfulness an effective tool for cognitive control in situations of emotion regulation, building distress tolerance and monitoring self-related processes as thoughts and internal bodily sensations. Mindfulness inhibits the activation of the default mode network (DMN), which is involved in mind-wandering and rumination and can reduce anxiety, depression and aspects of addiction (Regan-Addis, 2026). Mindfulness has also been identified as an important component in other psychological processes, most notably pain management and working memory. (Tang et al., 2015; Calderone et al., 2024)

The effects of mindfulness from a biological point of view

Mindfulness produces two types of physiological effects that can lead to improved psychological wellbeing. First, mindfulness creates temporary functional effects in the brain. Second, a prolonged practice of mindfulness leads to structural changes of the brain.
One of the structural changes that can occur is an increase in cortical thickness in the insula and somatosensory cortex. These two areas in the brain are associated with a reduction in the intensity of worrying, anxiety, depression and alexithymia (“emotional blindness”). Four to twelve weeks of mindfulness training can already enlarge the hippocampus and reduce the size of the amygdala affecting the way in which we process fear and memories of danger (Calderone et al., 2024).
Additionally, mindfulness creates temporary effects in the functioning of the brain. Mindfulness practice increases the blood flow in the frontal lobe (affecting the intensity of emotions) and studies show lower levels of cortisol (the motivational or “stress” hormone) and higher levels of serotonin (involving mood stabilization) in the bloodstream after mindfulness practices (Calderone et al., 2024). The latest research suggests that meditation and mindfulness influence cerebrospinal fluid dynamics and the cleaning out of metabolic waste products in the brain (Keating et al. 2025).

There are two ways to apply mindfulness in psychotherapy: at the core of a mindfulness-based program or as add-ons to other therapies.

Application of Mindfulness Based Interventions (MBI’s)

Mindfulness Based Interventions (MBI’s) take mindfulness as their core component and basis for efficacy. The best known MBI’s are Mindfulness Based Stress Reduction (MBSR) and Mindfulness Based Cognitive Therapy (MBCT). Both are presented as an 8-week group program that was initially developed to reduce stress and bring pain relief with a minimum of pharmacological intervention. The focus of MBCT is on reducing depression and anxiety. MBI’s teach clients to turn toward their pain with compassion and acceptance instead of trying to avoid the pain. They include mindfulness exercises like visualizations and meditation, physical components like the body scan and mindful yoga, cognitive interventions to change how people relate to their thoughts and psychoeducation on the biology of stress and anxiety.

Mindfulness in cognitive behavior approaches

Mindfulness techniques have been integrated into cognitive behavior therapies since the “third wave of cognitive behavior therapies”. The (fundamental) difference between third wave approaches and traditional Cognitive Behavior Therapy (CBT) lies in how thoughts are approached theoretically. CBT advocates that unwarranted thoughts can and should be changed. Third wave therapies focus on meta-cognition (how people think as opposed to what you think). In Acceptance and Commitment Therapy, mindfulness techniques are used in “defusion” to distance yourself from unwarranted thoughts and acceptance is applied to painful feelings and memories. Attention is used as a behavior change tool to facilitate learning and behavioral change processes. (ACT mindfully, 2025)
Dialectical Behavioural Therapy was originally developed for use with people with borderline personality disorders to address their need of emotion regulation and distress reduction that many people expressed. DBT uses “What skills” (observing, describing, participating) and “How skills” (non-judgmentally, one-mindfully, effectively) and includes relaxation techniques, self soothing and meditation. (Dialectical Behaviour Therapy, n.d.)

EMDR

Eye Movement Desensitization and Reprocessing (EMDR) has integrated mindfulness, grounding techniques and visualization skills to support its reprocessing procedures. Mindfulness is used to create safe spaces and “containers” to help clients observe thoughts and images without judgement when traumatic memories are targeted. Studies show a reduction in avoidance behaviour when mindfulness is integrated into EMDR. (Tounsi et al., 2020)

If you want to know more about mindfulness and how it can benefit your recovery, don’t hesitate to contact Mindful Path Counselling or ask your therapist for more information.

Reference

ACT Mindfully, Workshops with Russ Haris. (2025). The ACT view of mindfulness. (2025). ACT Mindfully, Workshops with Russ Haris. https://www.actmindfully.com.au/about-act/

DBT Mindfulness: Exercises, Videos and Worksheets. (n.d.). Dialectical Behaviour Therapy. https://dialecticalbehaviortherapy.com/mindfulness/

Calderone, A., Latella, D., Impellizzeri, F., De Pasquale, P., Famà, F., Quartarone, A., & Calabrò, R. S. (2024). Neurobiological changes Induced by mindfulness and meditation: A systematic review. Biomedicines, 12(11), e2613.

Keating, B. A., Vago, D., Hett, K., Considine, C., Garza, M., Han, C., McKnight, C., Classen, D. O., & Donahue, M. J. (2025). Neurofluid circulation changes during a focused attention style of mindfulness meditation. Psychological and Cognitive Sciences, 122(49), e2504961122.

Regan-Addis, H. (2021, August 10). Meditation and the Default Mode Network.
Mindfulness Association. www.mindfulnessassociation.net/research-blogs/meditation-and-the-default-mode-network/

Tang, Y-Y., Holzel, B. K., & Posner, M. I. (2015). The neuroscience of mindfulness meditation. Nature Reviews Neuroscience, 16(4), 213-225.

Tounsi, H., Pacioselli, P., Riou, L., Gouret, C., Gross, L., Quaderi, A. & Palazzolo, J. (2017). Psychotherapies for complex trauma: A combination between EMDR and mindfulness. European Psychiatry, 41(S1).

— Sander Vink, MACP RP Qualifying