In a world of endless notifications, packed schedules, and constant pressure to perform, it’s easy to lose touch with the present moment. We rush through meals, relationships, and emotions—rarely pausing long enough to feel them, let alone process them.
Mindfulness and meditation offer a radical alternative: to slow down, tune in, and reconnect. But mindfulness is more than just relaxation. And meditation is more than silence. In the context of therapy, these practices become powerful tools for rewiring the brain, regulating the nervous system, and restoring psychological balance. Whether you’re struggling with anxiety, ADHD, trauma, depression, or burnout, mindfulness can help you come home to yourself—one breath at a time.
What Is Mindfulness? What Is Meditation?
Mindfulness is the act of paying attention, on purpose, to the present moment—with curiosity and compassion. Meditation is the formal practice of training attention or awareness using specific techniques (e.g., breath, movement, sound, mantra).
In therapy, we use mindfulness not as a spiritual practice (unless that’s your preference), but as a scientifically supported method to:
- Observe thoughts and emotions without getting hijacked
- Create space between reaction and response
- Strengthen emotional regulation and distress tolerance
- Restore calm, clarity, and presence
Why Mindfulness Works (The Science Bit)
Neuroscience has confirmed what contemplative traditions have known for centuries: mindfulness changes the brain.
Regular practice has been shown to:
- Reduce activation of the amygdala, the brain’s threat detection center
- Increase prefrontal cortex activity, improving decision-making and self-control
- Enhance hippocampus function, supporting memory and emotional learning
- Strengthen neural pathways that support attention, empathy, and self-regulation
This means you’re not just feeling calmer—you’re rewiring your brain for more resilient patterns.
Mindfulness as Therapy: How We Use It
In my therapeutic approach, mindfulness and meditation are woven into sessions as practical, client-centered tools—not rigid routines.
Here’s how we might work with them together:
1. Breath Awareness to Anchor the Mind
The breath is always available. It gives us something neutral, rhythmic, and embodied to focus on.
We may use:
- Simple breath counting (e.g., inhale 4, exhale 6)
- “Box breathing” to reset the nervous system (inhale, hold, exhale, hold – all equal counts)
- Breath tracking to observe where anxiety or tension lives in the body
This helps break looping thought cycles and brings you into the present with gentleness.
2. Observing Thoughts Without Judging Them
Many people believe mindfulness is about “emptying the mind.” It’s not. It’s about watching your mind without getting pulled in.
In therapy, we explore:
- How to notice thoughts as events, not facts
- The difference between awareness and rumination
- Labeling thoughts gently (“that’s worry,” “that’s planning”) to create space
- Developing an internal observer that is kind, not critical
Over time, this reduces emotional reactivity and increases self-trust.
3. Movement-Based Mindfulness
Stillness isn’t for everyone—especially for those with ADHD, trauma histories, or high anxiety.
That’s why we might use:
- Walking mindfulness sessions, linking movement to breath and presence
- Somatic grounding, like gentle stretches or self-holding
- Sensory mindfulness, such as noticing textures, scents, or sounds in the environment
Movement becomes not a distraction, but a doorway into regulation.
4. Nature-Based Mindfulness and Environmental Anchors
The natural world is a profound regulator. It offers pace, rhythm, and perspective.
We might explore:
- Mindfulness in nature (even a 5-minute barefoot walk or silent tree-gazing)
- Anchor objects (a stone, leaf, candle, or scent) to return you to calm
- Creating a mindful space at home with soft lighting, quiet cues, and simplicity
The external becomes a mirror for the internal.
5. Mindful Communication in Relationships
Mindfulness isn’t just for individuals. It transforms how we relate to others.
Through therapy, we practice:
- Listening with presence instead of planning replies
- Speaking with awareness of tone, impact, and need
- Pausing when triggered instead of reacting automatically
- Bringing curiosity and compassion into conflict resolution
This leads to more honest, attuned, and respectful connection—especially in couples or family therapy.
6. Sleep, Rest, and Mindful Transitions
Mindfulness also supports winding down—not just revving up.
You may learn:
- Body scans to release tension before sleep
- Mindful rituals to end the day (journaling, candlelight, silence)
- “Micro-meditations” throughout the day to shift energy and pace (e.g. Transcendental Meditation sessions generally only take 20 minutes to shift your brain chemistry and to put you in a more relaxed frame of mind)
- How to reduce overexposure to screens, noise, and multitasking
The result? Better sleep, more clarity, less overwhelm.
Mindfulness Is Not a Quick Fix. It’s a Practice. There will be days when it feels boring. Or hard. Or like it’s not working. That’s okay. Mindfulness isn’t about getting it “right.” It’s about returning, again and again, with kindness. The returning is the practice. The presence is the healing. In therapy, I walk alongside you—offering guidance, structure, and space to discover what works best for your brain, body, and history.
If you’re curious about mindfulness but don’t know where to start—or if you’ve tried before and felt frustrated—I’d love to help you integrate it into a healing process that’s grounded, flexible, and uniquely yours.
To make an appointment with Dr. Scott Terry, please Book Online or call Vision Psychology Brisbane on 07 3088 5422.