Finding Calm in the Present Moment

When anxiety about the future or regret about the past takes over, mindfulness brings you back to right now—the only moment where you have real control and peace.

What Is Mindfulness-Based Therapy?

Mindfulness-based therapy integrates present-moment awareness into the therapeutic process. Rather than getting caught up in anxious thoughts about what might happen or ruminating about what did happen, mindfulness teaches you to:

  • Notice thoughts and feelings without judgment

  • Stay grounded in your body and the present moment

  • Observe your experience with curiosity rather than criticism

  • Create space between a trigger and your reaction

  • Respond thoughtfully instead of reacting automatically

Mindfulness isn't about emptying your mind or achieving perfect calm—it's about being present with whatever is happening, even when it's difficult.

How Mindfulness Works in My Practice

I weave mindfulness practices throughout all my therapeutic work. This isn't a separate "mindfulness session"—instead, mindfulness becomes a thread running through our work together, enhancing everything else we do.

Practical Mindfulness Techniques

Grounding Exercises Simple practices to bring you into the present moment when anxiety, anger, or overwhelm threatens to take over. These are tools you can use anywhere, anytime.

Mindful Breathing Learning to use your breath as an anchor—calming your nervous system, creating pause, and reconnecting with your body.

Body Scans Gentle awareness of physical sensations, helping you notice tension, emotions, and stress before they escalate.

Thought Observation Watching thoughts like clouds passing by rather than getting swept away by them. This creates distance from anxious or negative thinking.

Mindful Communication Bringing awareness to conversations—truly listening, noticing your own reactions, and responding with intention rather than defensiveness.

Five Senses Practice Using your senses to ground yourself in the present—particularly helpful for anxiety, panic, or dissociation.

Mindfulness Integrated with Drama Therapy

My background in drama therapy brings a unique dimension to mindfulness work:

  • Embodied mindfulness - Using movement and physical awareness

  • Present-moment expression - Being fully present in creative action

  • Witnessing practice - Observing without judgment, a core mindfulness skill

  • Ritual and intentionality - Creating mindful moments and transitions

This makes mindfulness feel more engaging and accessible, especially for children, teens, and adults who struggle with traditional seated meditation.

Who Benefits from Mindfulness-Based Therapy?

Anxiety and Worry

If your mind races with "what if" thoughts, mindfulness helps you:

  • Interrupt the anxiety spiral before it takes over

  • Recognize anxious thoughts as just thoughts, not facts

  • Ground yourself when panic starts to rise

  • Develop a different relationship with worry

  • Find calm in the midst of chaos

Mindfulness gives you practical tools to manage anxiety in real-time, not just talk about it in therapy.

Depression and Negative Thinking

Mindfulness helps with depression by:

  • Catching negative thought spirals early

  • Creating distance from harsh self-criticism

  • Finding small moments of presence and peace

  • Reconnecting with sensory experience when feeling numb

  • Building awareness of patterns that drag you down

Mindfulness-Based Cognitive Therapy (MBCT) was specifically developed for depression and has strong research support.

Stress and Overwhelm

When life feels like too much, mindfulness helps you:

  • Pause before reacting to stressors

  • Take things one moment at a time

  • Notice stress building in your body before it peaks

  • Find small pockets of calm in busy days

  • Respond to challenges more skillfully

This is especially valuable for busy professionals, overwhelmed parents, and stressed teens.

Teens and Children

Young people benefit enormously from mindfulness because it:

  • Gives concrete tools for big emotions

  • Helps with focus and attention (ADHD support)

  • Reduces test anxiety and school stress

  • Improves emotional regulation

  • Works better than "just calm down"

Kids and teens often grasp mindfulness quickly because they're naturally more present than adults—we just need to teach them to tap into it intentionally.

Parents

Mindful parenting helps you:

  • Respond rather than react when your child triggers you

  • Stay present during connection moments

  • Notice your own stress before you snap

  • Model emotional regulation for your children

  • Break cycles of reactive parenting

Many parents find mindfulness transforms their parenting more than any specific strategy.

Families

Mindfulness enhances family therapy by:

  • Helping everyone slow down during conflicts

  • Creating space for real listening

  • Teaching shared grounding practices

  • Building co-regulation skills

  • Reducing reactivity in family patterns

When a whole family learns mindfulness together, the home environment becomes calmer and more connected.

Trauma and PTSD

Mindfulness is a key component of trauma treatment because it:

  • Helps you feel safe in the present moment

  • Develops awareness of triggers before they overwhelm you

  • Supports grounding when flashbacks or anxiety hit

  • Creates a foundation for deeper trauma work

  • Reconnects you with your body safely

I integrate mindfulness with somatic and IFS approaches for comprehensive trauma healing.

Mindfulness vs. Meditation: What's the Difference?

Meditation is a formal practice—sitting quietly, focusing attention, often for a set period of time.

Mindfulness is a way of being—paying attention to the present moment, which you can do anytime, anywhere.

In therapy, I teach both:

  • Formal practices like guided meditations you can use at home

  • Informal mindfulness you can bring to everyday activities—eating, walking, talking, parenting

You don't have to love meditation to benefit from mindfulness. Many of my clients prefer informal, integrated mindfulness over sitting meditation.

Mindfulness-Based Therapy Online: Does It Work?

Absolutely. Online mindfulness therapy offers unique advantages:

  • Practice in your own space where you'll actually use these skills

  • Recording sessions (with permission) so you can replay guided practices

  • Real-time coaching as you learn techniques

  • Easy integration into your daily environment

I guide you through mindfulness exercises during our video sessions, and you can practice in the comfort of your home.

Common Mindfulness Practices I Teach

For Anxiety

  • 54321 Grounding: Name 5 things you see, 4 you hear, 3 you feel, 2 you smell, 1 you taste

  • Breathing techniques: Box breathing, 4-7-8 breath, belly breathing

  • Body grounding: Feeling your feet on the floor, noticing your seat

For Anger

  • STOP practice: Stop, Take a breath, Observe, Proceed mindfully

  • Urge surfing: Riding the wave of anger without acting on it

  • Mindful pause: Creating space before responding

For Depression

  • Savoring: Fully experiencing small positive moments

  • Gratitude practice: Noticing what's working, even when things are hard

  • Mindful movement: Walking, stretching, or gentle yoga

For Sleep

  • Body scan meditation: Relaxing each part of your body

  • Mindful breathing: Focusing on breath to quiet racing thoughts

  • Progressive relaxation: Systematic tension and release

For Daily Life

  • Mindful eating: Actually tasting your food

  • Walking meditation: Paying attention while you walk

  • Mindful listening: Fully present in conversations

Mindfulness Integrated with Other Approaches

I combine mindfulness with:

Internal Family Systems (IFS) - Being mindful of your parts without judgment; accessing Self through present-moment awareness

Somatic Therapy - Mindful body awareness; noticing sensations without trying to change them

Family Systems Therapy - Mindful communication in families; noticing patterns without reactivity

CBT - Mindfulness as a tool for observing thoughts; combining with cognitive restructuring

This integration means mindfulness enhances all the work we do together.

What to Expect in Mindfulness-Based Therapy

In Sessions

  • I'll guide you through mindfulness exercises

  • We'll practice techniques for your specific challenges

  • You'll learn when and how to use different practices

  • We'll troubleshoot what works and what doesn't for you

Between Sessions

  • Brief daily practices (even 2-3 minutes counts)

  • Using mindfulness tools when challenges arise

  • Noticing what helps you stay present

  • Building mindfulness into existing routines

Over Time

  • Mindfulness becomes more natural and automatic

  • You catch yourself spiraling earlier

  • You respond more skillfully to stress

  • Small moments of peace become more frequent

  • You feel more grounded in your daily life

Common Questions About Mindfulness-Based Therapy

I can't quiet my mind. Can I still do mindfulness? Yes! Mindfulness isn't about having zero thoughts—it's about noticing thoughts without getting swept away. A busy mind is completely normal and workable.

Do I have to sit and meditate for hours? Not at all. Even 30 seconds of mindful breathing counts. We'll find practices that fit your life, not force you into something that doesn't work.

Is mindfulness religious or spiritual? While mindfulness has roots in Buddhism, the practices I teach are secular and backed by scientific research. You don't need any particular beliefs to benefit.

What if mindfulness makes me more anxious? Some people initially find that paying attention to their body or thoughts increases anxiety. We'll go slowly, adjust our approach, and find what works for you. Not every mindfulness practice works for every person.

How long before I see results? Many people notice small shifts within a few weeks—feeling a bit calmer, catching themselves sooner, sleeping slightly better. Deeper changes build over time with practice.

Why Choose Mindfulness-Based Therapy in Lafayette?

The Bay Area's fast pace, achievement culture, and constant stimulation make mindfulness skills more essential than ever. Lafayette and Walnut Creek families juggle:

  • Demanding careers and busy schedules

  • High academic pressure on children and teens

  • Technology overload and constant connectivity

  • Multiple commitments pulling in different directions

  • Pressure to be "productive" every moment

Mindfulness offers a counterbalance—a way to be present, grounded, and intentional in a world that constantly pulls you away from the moment.

Research shows mindfulness:

  • Reduces anxiety and depression symptoms

  • Improves focus and attention

  • Decreases stress and emotional reactivity

  • Enhances relationship satisfaction

  • Supports physical health (blood pressure, immune function, sleep)

Getting Started with Mindfulness-Based Therapy

Whether you're completely new to mindfulness or have tried meditation before, I'll meet you where you are and teach you practices that actually work for your life.

I offer a free 30-minute consultation to discuss:

  • Your specific challenges and goals

  • Which mindfulness practices might help you

  • How mindfulness integrates with other therapy approaches

  • What to expect in our work together

  • Practical details about online therapy

You don't need any experience with mindfulness or meditation to benefit. I'll guide you step by step.

Ready to find more calm and presence in your life? Contact me to schedule your free consultation.

Offering mindfulness-based therapy online for clients in Lafayette, Walnut Creek, Orinda, Moraga, and throughout California.

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Mindfulness-Based Therapy in Lafayette, CA