Mindfulness is a cognitive skill that strengthens with routine practice. Mindfulness incorporates physical and mental wellness practices, like yoga, meditation, and breathwork, but is not limited to these. 

Mindfulness works by bringing focus to the present moment and away from other, more intrusive thoughts. It’s useful for helping people avoid unhelpful or negative thoughts, unwanted behaviors, or automatic habits by learning to pause and observe their thoughts, emotions, and behaviors with a neutral mindset, without judging or reacting.

We often behave in a way that is related to our thoughts and feelings. When we think negatively, we will likely behave in a way that is unhelpful, such as with anxiety or depression. Mindfulness helps us observe from an outside view of what is really happening in a moment rather than what is in our heads. 

When we use mindfulness in psychotherapy, we focus on developing the following 6 skills:

• Observe – pause and pay attention to what’s going on around you and inside of you without judgment
• Describe – with words, not emotion, describe your experience
• Participate – be fully engaged in the present moment without distraction
• Non-judgmental stance – accept yourself and others without judgment
• One-mindfully – focus on one thought, one task, one moment at a time
• Effectiveness – focus on what works, rather than what is right or wrong

These skills improve emotional regulation, reduce stress, and empower patients who practice them.