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Mindfulness

Within the Buddhist tradition, mindfulness is a part of the path toward understanding the nature of suffering and how to free ourselves from it. It helps us to become aware of and work with the vulnerabilities, challenges, and suffering that are part of being human (Gunaratana, 2002). Mindfulness has been defined as the awareness that emerges when we pay attention to experience on purpose, in the present moment, and nonjudgmentally (Kabat-Zinn, 1994). Read more

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Grounding Techniques Menu

Grounding Techniques Menu

Dissociation can be described as a shift of a person’s attention away from the present moment. When working with traumatized clients, this shift oft ... https://www.psychologytools.com/resource/grounding-techniques-menu/

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Audio Collection: Psychology Tools For Developing Self-Compassion

Audio Collection: Psychology Tools For Developing Self-Compassion

Psychology Tools For Developing Self-Compassion is an audio collection which guides clients through an empirically-supported programme of compassionat ... https://www.psychologytools.com/resource/psychology-tools-for-developing-self-compassion-audio-collection/

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Audio Collection: Psychology Tools For Mindfulness

Audio Collection: Psychology Tools For Mindfulness

The Psychology Tools For Mindfulness Audio Collection is the perfect way to introduce your clients to the practice of mindfulness. Developed by a clin ... https://www.psychologytools.com/resource/psychology-tools-for-mindfulness-audio-collection/

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What Is Mindfulness?

What Is Mindfulness?

Mindfulness meditation is a traditional Buddhist practice. It is now commonly taught as a practice helpful in the management of a variety of mental he ... https://www.psychologytools.com/resource/what-is-mindfulness/

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Developing Psychological Flexibility

Developing Psychological Flexibility

Acceptance and Commitment Therapy (ACT) proposes that suffering is associated with psychological inflexibility. ACT suggests that to increase psycholo ... https://www.psychologytools.com/resource/developing-psychological-flexibility/

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Body Scan (Audio)

Body Scan (Audio)

The Body Scan is a mindfulness exercise encouraging present-moment awareness, with the sensations of the body being used as an anchor for mindful atte ... https://www.psychologytools.com/resource/body-scan-audio/

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Being With Difficulty (Audio)

Being With Difficulty (Audio)

Being With Difficulty is a mindfulness exercise which gently brings present-moment awareness to bear upon thoughts and feelings that are more difficul ... https://www.psychologytools.com/resource/being-with-difficulty-audio/

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Mindfulness Of Breath (Short Version) (Audio)

Mindfulness Of Breath (Short Version) (Audio)

Mindfulness Of Breath (Short version) is a mindfulness exercise encouraging present-moment awareness, using the breath as an anchor for the attention. ... https://www.psychologytools.com/resource/mindfulness-of-breath-short-version-audio/

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Mindfulness Of Breath (Long Version) (Audio)

Mindfulness Of Breath (Long Version) (Audio)

Mindfulness Of Breath (Long version) is a mindfulness exercise encouraging present-moment awareness, using the breath as an anchor for the attention. ... https://www.psychologytools.com/resource/mindfulness-of-breath-long-version-audio/

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Mindfulness In Everyday Life (Audio)

Mindfulness In Everyday Life (Audio)

Mindfulness In Everyday Life is a short mindfulness exercise which guides clients how to bring present-moment awareness into everyday life. This audio ... https://www.psychologytools.com/resource/mindfulness-in-everyday-life-audio/

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Mindfulness Of Sounds And Thoughts (Audio)

Mindfulness Of Sounds And Thoughts (Audio)

Mindfulness Of Sounds And Thoughts is a mindfulness practice exercise that encourages relating to thoughts as ‘just thoughts’ that come and go in ... https://www.psychologytools.com/resource/mindfulness-of-sounds-and-thoughts-audio/

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Thinking Versus Sensing (Audio)

Thinking Versus Sensing (Audio)

Thinking Versus Sensing is a short mindfulness exercise to demonstrate the difference between thinking about our experience and sensing it directly. E ... https://www.psychologytools.com/resource/thinking-versus-sensing-audio/

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Mindful Attention (Audio)

Mindful Attention (Audio)

The Mindful Attention exercise is an audio track from the Psychology Tools For Overcoming PTSD Audio Collection. This audio track was originally recor ... https://www.psychologytools.com/resource/mindful-attention-audio/

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Mindful Walking

Mindful Walking

Mindful Walking is an exercise taken from the Psychology Tools For Developing Self-Compassion audio collection. This is a less formal mindfulness prac ... https://www.psychologytools.com/resource/mindful-walking/

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Raisin Exercise (Audio)

Raisin Exercise (Audio)

The Raisin Exercise is a short mindfulness exercise encouraging present-moment awareness of the senses, connecting with taste, touch and smell while y ... https://www.psychologytools.com/resource/raisin-exercise-audio/

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Links to external resources

Psychology Tools makes every effort to check external links and review their content. However, we are not responsible for the quality or content of external links and cannot guarantee that these links will work all of the time.

Assessment

  • Five Facets Mindfulness Questionnaire | Baer, Smith, Hopkins, Krietemeyer, Toney | 2006
    Primary Link Archived Link
    • Baer, R. A., Smith, G. T., Hopkins, J., Krietemeyer, J., & Toney, L. (2006). Using self report assessment methods to explore facets of mindfulness. Assessment, 13, 27- 45.
    • Scale
      Primary Link Archived Link

Exercises

Guides and workbooks

  • Mindfulness-based stress reduction activities workbook
    Archived Link

Information Handouts

Information (Professional)

  • Mindfulness-Based Cognitive Therapy (MBCT) Implementation Resources | Kuyken, Crane, Williams | 2012
    Primary Link

Presentations

Self-Help Programmes

  • Mindful Awareness Stabilization Training (MAST) Program | St Michael's Hospital, Bell Mental Health Foundation
    Primary Link Archived Link
    • Session 1: Mindfulness And The Window Of Tolerance (Handout)
      Primary Link
    • Session 2: Mindfulness And The Brain (Handout)
      Primary Link
    • Session 3: Mindfulness And Emotions (Handout)
      Primary Link
    • Session 4: Developing An Action Plan For Self Care (Handout)
      Primary Link
    • Mindfulness Of The Senses (Audio)
      Primary Link
    • 3 Minute Breathing Space (Audio)
      Primary Link
    • Mindfulness Of Breath (Audio)
      Primary Link
    • Mindfulness Of Sounds (Audio)
      Primary Link
    • Mindfulness Of Emotions (Audio)
      Primary Link
    • Standing Meditation (Audio)
      Primary Link
    • Compassion Meditation (Audio)
      Primary Link

Treatment Guide

  • Mindfulness and acceptance-based group therapy for social anxiety disorder: a treatment manual | Fleming, Kocovski | 2009
    Primary Link Archived Link
  • Mindfulness-based approaches: a guide for psychologists | Whomsely, Russel, Agostinis, Bahu, Chapman, Clack, Clarke, Davies, Finlay, Gore, Hearn, BPS | 2022
    Primary Link Archived Link
  • Mindfulness-based cognitive therapy (MBCT) implementation resources | Willem Kuyken, Rebecca Crane, Mark Williams | 2012
    Archived Link

Recommended Reading

  • Keng, S. L., Smoski, M. J., & Robins, C. J. (2011). Effects of mindfulness on psychological health: A review of empirical studies. Clinical psychology review, 31(6), 1041-1056.
    Primary Link
  • Hofmann, S. G., Sawyer, A. T., Witt, A. A., & Oh, D. (2010). The effect of mindfulness-based therapy on anxiety and depression: A meta-analytic review. Journal of consulting and clinical psychology, 78(2), 169.
    Primary Link
  • Hedman-Lagerlöf, M., Hedman-Lagerlöf, E., & Öst, L. G. (2018). The empirical support for mindfulness-based interventions for common psychiatric disorders: a systematic review and meta-analysis.Psychological medicine, 1-14.
  • Goldberg, S. B., Tucker, R. P., Greene, P. A., Davidson, R. J., Wampold, B. E., Kearney, D. J., & Simpson, T. L. (2017). Mindfulness-based interventions for psychiatric disorders: A systematic review and meta-analysis.Clinical psychology review.
    Primary Link Archived Link
  • Baer, Ruth A. (2003). Mindfulness training as a clinical intervention: A conceptual and empirical review.Clinical Psychology: Science and Practice, 10(2), 125-143.

What Is Mindfulness?

Crane (2017) describes three broad elements of mindfulness teaching and how, in a Buddhist context, they are taught as an integrated system that offers the potential to develop insight and new perspectives, and to foster personal transformation:

  • the development of mindful awareness by a combination of systematic and informal practice;
  • an attitudinal framework characterized by kindness, curiosity, and a willingness to be present with the unfolding of experience;
  • a deep understanding of the nature of suffering.

The practice of mindfulness has been taken from its original Buddhist context and used as a technique within a number of psychotherapy frameworks including mindfulness-based cognitive therapy (MBCT), mindfulness-based stress reduction (MBSR), dialectical behavior therapy (DBT), and compassion-focused therapy (CFT).

References

  • Crane, R. (2017). Mindfulness-based cognitive therapy. CBT Distinctive Features Series. New York: Routledge.
  • Gunaratana, H. (2002). Mindfulness in Plain English (Revised and Expanded ed.). Boston: Widom.
  • Kabat-Zinn, J. (1994). Wherever you go, there you are: Mindfulness meditation in everyday life. New York: Hyperion

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