feeling at home with yourself
mindfulness-based therapies
at mindfulness for life
mindfulness is for getting real
Mindfulness means letting go of avoidance and confusion, and being present with who we are and what is happening in our lives. This realness is where we can find the opening for something new to happen.
At heart, mindfulness is learning to treat oneself with kindness. All of us long to be accepted for who we are. Mindfulness is the practice of extending this friendship to ourselves, by attending to here-and-now experiences with acceptance. Mindfulness-based therapy is about coming to feel at home in our own bodies and our minds – even in times of pain and confusion.
what is mindfulness-based therapy?
There are several recognized psychotherapy approaches that fall under the umbrella of mindfulness-based therapy. These include Acceptance and Commitment Therapy (ACT), Internal Family Systems (IFS), Dialectical-Behavior Therapy (DBT) and Mindfulness-Based Cognitive Therapy (MBCT). Read more about these and other modalities below.
What these approaches have in common is an understanding that being able to observe and relate to our thoughts and feelings helps us to be more flexible, kind and creative in how we handle problems, more able to act from our values, and more able to open towards new experiences of learning and growth.
While you may think of mindfulness as a meditation practice people do alone in silence, we can understand psychotherapy itself to be a form of mindfulness. Together, you and your therapist pay attention to your experience with curiosity, warmth, and non-judgment.
mindfulness is a different approach for facing our problems
- depression
- anxiety
- anger
- grief and loss
- stress
- dread
- overthinking
- trauma
- self esteem
- feelings of worth
- avoidance
- impulsivity
- OCD
- chronic pain and illness
- relationship patterns
- emotion regulation
how mindfulness-based therapy helps
Often, when difficult experiences arise, the struggle to avoid or control them actually increases the difficulty. In a fight to win the battle against “the problem” – be it depression, anxiety, craving, shame or procrastination – we are setting up a situation where we are our own enemy. Unfortunately, in a war against ourselves there is no way to win. Mindfulness is a different strategy.
Instead of automatic reactions of judgment, control or avoidance, we try to slow down, get curious, bring warmth – and let ourselves reconnect with who we are.
What you’ll notice again and again is that we hurt where we care. Intertwined with pain are some of the most important, tender and beautiful parts of what we value and who we want to be.
mindfulness and acceptance means
recognize and disengage from destructive thoughts and habits
accept yourself, by making friends your own emotions, thoughts, and feelings
be more open and build genuine relationships
take action in line with your values, to connect with the things that matter to you.
recognized mindfulness-based therapies
acceptance & commitment therapy (ACT)
ACT is an evidence-based therapy with strong research showing its effectiveness. It has shared roots with CBT, but focuses on changing your relationship to thoughts rather than changing the content of the thoughts themselves. ACT emphasizes awareness, acceptance, and psychological flexibility.
internal family systems (IFS)
IFS is a therapy that helps us get to know our own minds and the whole of ourselves by developing a wise witnessing consciousness. This “Self” can relate to “parts” of ourselves that show up as conflicting feelings, needs, motivations, past injuries and inner viewpoints.
compassion-focused therapy (CFT)
CFT draws from neuroscience, evolutionary biology and traditional mindfulness practices to support feelings of warmth, ease and emotional well-being. CFT was developed especially to help people who experience a lot of shame and self-criticism.
contemplative psychotherapy
Contemplative psychotherapy is explicitly based in Buddhist philosophy and practice. It centres on the idea that everyone has within them a natural brilliance and wisdom, and the capacity for clarity, openness, and compassion. This wisdom may be temporarily covered over, but it is never lost and may be nurtured with practice.
gestalt and hakomi psychotherapy
These are active , experiential and creative approaches to therapy, focusing on increasing self-awareness, connection, and effectiveness in the here-and-now. They draw on existential, mindfulness and somatic process to uncover, integrate and transform limiting patterns that are no longer serving us.
somatic psychotherapy
To work more directly with deeply felt parts of our experience, Somatic Psychotherapy invites the body into psychotherapy. Somatic therapy involves skills and actions you can do in the here and now which bring depth and create change in how you are feeling. It can be particularly powerful for working with trauma, and for neurodivergent, creative and sensitive people who find it more engaging than traditional talk therapy.
dialectical behaviour therapy (DBT)
DBT engages mindfulness and radical acceptance, emotion regulation and interpersonal skills to help build “a life worth living” even when there is pain in it. Usually learned in a group setting, individual therapists can support the integration and practice of DBT skills.
MBCT & MBSR
Mindfulness Based Cognitive Therapy and Mindfulness Based Stress Reduction are structured 8-week group programs that teach mindfulness skills to help treat stress, anxiety, chronic pain and recurrent depression. Individual therapists familiar with these programs can support the ongoing integration and practice of these skills.
mindfulness IS :
- the abilty to observe your own thoughts, feelings, sensations and reactions
- the courage to have your experience, rather than try to numb or push away what you feel
- the willingness to interrupt a habitual reaction and try something new
- the practice of bringing curiosity, patience and warmth to how you respond
- openness to connect with what is, rather than dwell on what should be
mindfulness IS NOT:
- the ability to stop thinking
- the ability to control your thoughts and feelings
- a way to feel happy all the time
- a solution to your problems
- a way to stop caring about things
therapists offering mindfulness-based therapy at mindfulness for life
Bronwen: “What unfolds in the here and now – in your body, emotions, and thoughts – is one of the most valuable sources of information we can bring attention to.”
Leonora: “The healing process begins with the ability to pause, observe what you are experiencing and make sense of it – this is a space of warmth, honesty and curiosity that you might be longing for.”
Benjamin: “My responsibility is to attend to our relationship with curiosity and openness. I will encourage you to turn to yourself with the same care, so that your connection with yourself begins to feel like home.”
Oona: “It may feel like healing and change will be a lot of hard work, but once we start moving towards where and who we really are, it’s LESS work. It’s allowing ourselves to be, it’s already part of us – strong and warm and kind.”
Jessica: “My training in contemplative movement, somatics, and Buddhist traditions allows me to support people beyond cognition — through the body, through presence, and through care.”
mindfulness-based therapy F.A.Q.
What does mindfulness therapy cost? Is is covered by insurance?
Our therapists charge between $165-$200 for a 50-minute appointment. We also have an affordable therapy program, offering a reduced fee of $60 to those who would not be able to access therapy without this support.
Psychotherapy is not covered by OHIP, but is covered by most private insurance plans. You must check with your individual provider to find out the details of your coverage.
Where are you located? Do I have to come in person?
We have offices for in-person therapy appointments located in Downtown Kitchener, and Toronto in the Dundas West and Roncesvalles neighbourhood.
We can offer online therapy appointments to people anywhere in Ontario.
Many people find that meeting with their therapist in person allows them to experience greater focus and depth, but this is not true for everybody. Online therapy appointments can help you make time for yourself in ways you wouldn’t be able to otherwise.
How long does mindfulness-based therapy take?
Some mindfulness-based therapy approaches such as MBCT, MBSR and MSC take place in 8-week group programs, but most therapies involve in a series of individual meetings with your therapist.
The length of time you spend in therapy will be a collaborative decision with your therapist, and varies person to person. Let your therapist know what’s important to you about how long and how frequently you want to work together.
According to psychotherapy research, many people will find new perspectives and skills in the first 6-12 meetings that make a significant difference in their lives. When people are able to do long term therapy work over the course of a year or more, they can find they are able to experience a deeper and sustained process of transformation and personal growth.
Do I have to meditate or do yoga?
No, mindfulness-based therapy does not necessarily involve formal meditation or movement practices. In many cases the conversation with your therapist will be mindful in itself, as your therapist helps you pay attention to your thoughts, feelings and reactions while you talk and reflect together.
If a mindfulness practice like meditation or yoga is something you are interested in, you will find that mindfulness-based therapy can integrate and support its role in your life.
Is mindfulness therapy religious or spiritual?
No, mindfulness-based therapy does not depend on a religious or spiritual world-view.
Many people find that being able to settle the mind and be open to the present helps them connect to their core values and a sense of connection with the world. For some people values and connection have a spiritual component, for others this is a meaningful but secular experience. Your therapist will be open to whatever you discover for yourself.
Do you teach meditation?
We don’t offer meditation classes at this time.
Many of our therapists are trained meditation instructors, and are able to integrate guidance in meditation for clients who request it. However if you want to learn to meditate, we recommend attending a meditation program, course or community group – so we can keep the focus on your therapy goals. The role of your therapist can then be to complement or deepen this learning through the process of psychotherapy.