Mindfulness Tools
Mindfulness is a practice originating from Eastern culture and Buddhism. These practices have been adapted by American culture to improve well-being by promoting present-moment awareness, non-judgment, and self-compassion. In the late 1900s, Jon Kabat-Zinn introduced mindfulness into therapeutic practice as a blend of meditation and science. Today, mindfulness supplements many therapeutic approaches to support mental health by building awareness and finding acceptance.
Types of Mindful Practices
Imagery
Our brains respond to imagery almost as if it were real — which means we can use imagination as a powerful tool for healing. Guided imagery uses soothing mental pictures, like walking through a peaceful forest or sitting by gentle waves, to help the body and mind relax. By visualizing safety, comfort, or strength, we activate the same parts of the brain that calm stress responses. This can reduce anxiety, improve focus, and remind us that we can access a sense of peace even in difficult times.
Body-Based
Body-based mindfulness practices — like body scans or progressive muscle relaxation — help us tune into what’s happening in our bodies with curiosity rather than judgment. Trauma and stress often live in the body as tightness, restlessness, or disconnection. By focusing attention on each part of the body, we begin to notice where we hold tension and can gently let it go. These practices help strengthen the mind-body connection, increase self-awareness, and support emotional regulation by teaching the body what calm and safety feel like.
Breathing
When we’re stressed or anxious, our breathing naturally becomes shallow and fast, which tells the body to stay on high alert. Intentional slow and steady breaths that engage the belly can help reverse this pattern. By deliberately slowing the breath, we signal to the nervous system that it’s safe to relax. This can lower heart rate, ease tension, and create more space between a stressful moment and our reaction. Over time, it helps the body learn to move from “survival mode” into a state of calm and balance.