Mindfulness, Meditation and Psychotherapy
By: Linda Luther Starbird, PhD
September 2025
Mindfulness is defined as “a mental state achieved by focusing one’s awareness on the present moment, while calmly acknowledging and accepting one’s feelings, thoughts and bodily sensations.” It is the quality or state of being aware, achieved by gently bringing your attention back to the present moment again and again.
The human mind is full of stories, narratives, complaints, resentments – none of which improve our mental health or happiness. Most of our unintentional thoughts are not even based on actual truths. They consist of “what ifs”, fears, and old beliefs that keep us from experiencing our best lives.
Our minds are such wonderful problem-solving tools. Give your brain a problem and it will begin to look for solutions almost immediately. Yet ask it to be quiet, still, or spacious and it will need a lot of direction. I believe we come into the world with our human brains programmed for peace and serenity, but we don’t seem to know how to turn on that program without direction. Gratefully there is direction!
The practice of mindfulness teaches us to redirect our thoughts by letting go and centering on the present moment, by being present with what is, instead of what might be. Mindfulness is of great benefit to those who struggle with anxiety, worry, depressed mood, or negative thought patterns. It is simple, easy, it costs nothing, and it can be done anywhere, even while engaged in other tasks. Over time and with intentional practice, mindfulness becomes a habit – like a program that is quietly running in the background.
There is a huge body of research supporting the benefits to physical and mental health brought about by mindfulness practice, mindfulness-based stress reduction and meditation. Mindfulness can improve brain functions, slow brain aging, reduce anxiety and depression, improve a sense of well-being, help with pain management, and contribute to quality of life of those with chronic conditions. Jon Kabat-Zinn’s original research on Mindfulness-Based Stress Reduction showed significant reductions in anxiety, depression, pain, and fatigue, through the practice of mindfulness[1].
It is easy to understand why mindfulness or formal meditation would make great partners with psychotherapy. Before we jump into our clients’ presenting issues, we need to give them tools to manage difficult emotions and to ground themselves. Otherwise, therapy can be just another stressful event. Mindfulness or meditation can be wonderful tools for just this purpose. One minute of silent meditation at the beginning of a therapy session can create grounding that prepares the client to work through difficult issues. Teaching an ongoing practice can help clients navigate their world with more peace and less conflict.
Here is the How-To of Mindfulness:
Rest your awareness on your breath. Notice inhalations and exhalations, in and out of the nostrils. Practice slowing your breathing (referred to as heart coherence) to 6 seconds on the inbreath, 6 seconds on the outbreath. Imagine you are breathing in and out of your heart chakra, in the area of your physical heart. Your attention will veer off track. No judgment here, simply return to your breath. Do this for several minutes at various times throughout the day. Mindfulness can be practiced while you are engaged in other tasks. Unlike formal meditation practice, you do not need to be sitting down with eyes closed. If you have a device that measures heart rate and oxygen levels, called an oximeter, you will likely see a noticeable reduction in heart rate. Your smart watch can measure heart rate as well. When our heart rate slows, we experience greater relaxation – which means less anxiety and distress. Try this for at least a week and see what happens.
So, how do mindfulness and meditation differ?
Mindfulness is the practice of learning to focus on the breath to help us be in awareness of the present moment. Meditation is the more formal practice of sitting quietly for 20 or 30 minutes, focusing on the breath, and gently letting go of thoughts that arise. Meditation is a wonderful accompaniment to mindfulness practice, but either can be practiced alone with significant benefits. Research by Jack Kornfield and Dan Siegle[2] have shown that meditation actually changes the structures of the brain associated with empathy, focus, compassion, attachment, engagement, and attention.
How-To of Basic Meditation:
First, know there are many different types of formal meditation, though there is great overlap among the various types, with some styles focusing exclusively on the breath as a point of attention, some using a mantra, and some using candle gazing or other visuals. To begin, find a relatively quiet place to sit. You may sit on the floor cross legged, or with your back against the wall for support, or you can sit cross legged on a cushion, or in a chair with feet flat on the floor. Keep a soft gaze, with eyes slightly closed. Let your tongue rest on the floor of your mouth. Breathe in, breathe out through your nostrils. Keep your breath even and slow. When thoughts arise, gently let them go, like clouds moving across the sky. Return your focus to the breath again and again. Sit for a few minutes to begin, and then increase your time to 20 or 20 minutes a day. Pick a time that you know you can keep up with – in other words, but a busy point in your family schedule or work schedule. For many, meditation upon waking in the morning is the best time. Your typical worries have not yet kicked in, it is quiet, and you are rested. But you will need to experiment to see what works for you. Many people meditate a second round an hour or so before bedtime. You decide what fits best for you.
One of the misconceptions about meditation is that the student should be learning how not to have thoughts continue to surface. If you are alive, you will have thoughts. Siegel’s research has shown that the benefit of meditation actually comes from the letting go process itself, which strengths the neural connections and pathways created in meditation. Just let the thoughts come, be aware of them, and gently let go and return to your breath. I have had meditation sessions that were profoundly blissful and others that made me want to go screaming into the night! If you have sat and meditated, that is a true success! Over time, you will find yourself being more present, less over-reactive to events outside of you, and more responsive to what is going on inside of you. You will feel more relaxed, better able to be with yourself in deeper ways, less judgmental, and with an increased sense of well-being. This takes practice, just like going to the gym or learning any new behavior. Be gentle and give yourself grace.
Meditation can be learned from a formal meditation teacher, from a class online or at a community college (there are classes on meditation and mindfulness at our local COCC). Many therapists teach their clients mindfulness or meditation as an accompaniment to therapy sessions. My favorite classes have been through Jack Kornfield.com, though I was originally trained by a Transcendental Meditation teacher who was also an Ayurvedic physician. Some clients like guided meditation, which is formally not a meditation, but rather a relaxation method. And they are very helpful! Apps like Calm or Headspace provide a gentle guided experience that calms the nervous system. When we are calmer, we are more present, more intentional, and feel a greater sense of wellbeing.
I recently reviewed two books by Dawson Church[3] on meditation. He has created a process called Eco-meditation that includes somatic experiences. These tend to be very good, especially for those who have a hard time sitting quietly, because they are guided, they keep your attention easier, and they include a focus on the body that tends to be grounding and easy to follow. You can review them at:
https://eftuniverse.com/free-7-step-ecomeditation/
I am a big fan of meditation, but there are many other things that calm our nervous systems and help us feel at peace with the universe around us. These include being in nature, having your bare feet on the ground, using essential oils, sitting among trees, being near rivers, lakes, and oceans, gardening, being with animals, sending thoughts of loving kindness, caring for a loved one, and being of service in general.
May you be well, happy and peaceful!
