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Mindfulness

30 techniques · 10 approaches
ACT
5 Senses / Grounding 5-4-3-2-1
5 Senses / Grounding 5-4-3-2-1
A quick grounding technique. The client names five things they see, four sounds they hear, three bodily sensations, two smells and one taste…
ACT
Dropping Anchor
Dropping Anchor
A brief grounding protocol developed in ACT for moments of emotional storm. The client acknowledges inner experience, reconnects with the bo…
ACT
Leaves on a Stream
Leaves on a Stream
A classic ACT visualization meditation. The client imagines a calm stream and places each arriving thought, emotion or sensation on a leaf, …
ACT
Sensory Immersion / Raisin Exercise
Sensory Immersion / Raisin Exercise
An exercise in full presence, often done with a raisin or another small object or food. The client explores the object through all five sens…
ACT
Sky and Weather
Sky and Weather
A self-as-context metaphor. The sky holds all weather: sun, clouds, rain and storms. The sky is not damaged by the weather. Likewise, awaren…
Adlerian
Catching Oneself
Catching Oneself
The client learns to notice the moment when the habitual pattern "kicks in" — before it unfolds fully. First they "catch" themselves after t…
CFT
Compassionate Attention Training
Compassionate Attention Training
A specific form of attention training in CFT: the threat system automatically draws attention to the dangerous and the negative. Compassiona…
DBT
Effectively
Effectively
Building the capacity to choose actions that work (even when they are not "right" or do not match the sense of fairness), instead of clingin…
DBT
Non-judgmentally
Non-judgmentally
Building the capacity to see facts without moral labels: not "I am terrible" but "I was late"; not "this is a catastrophe" but "this happene…
DBT
Observe
Observe
Building the capacity to notice phenomena — thoughts, emotions, sensations, events — without trying to change them, stop them, or grab onto …
DBT
Participate
Participate
Building the capacity to engage fully in the current activity, without scattering attention, without self-monitoring, without criticizing wh…
DBT
Wise Mind
Wise Mind
The integration of three modes of functioning: emotion mind (decisions out of feeling), reasonable mind (cold logic), and wise mind — the sy…
ERT
Decentering Practice
Decentering Practice
Developing a metacognitive position: observing thoughts and emotions from the side without merging with them. The client learns to say, 'I a…
Hakomi
Accessing Core Material
Accessing Core Material
Gently leading to the deep beliefs through mindfulness, tracking, and probes. Core material is the set of beliefs that organize the whole of…
Hakomi
Contact Statements
Contact Statements
Verbal mirroring of the client's current experience. Not interpretation, but acknowledgment of what is there. Creates the sense of "I am see…
Hakomi
Immersion
Immersion
Deep staying with an emotional or bodily experience in mindfulness. Not analysis, not change — simply full presence with what is there.
Hakomi
Little Experiments
Little Experiments
Simple bodily or verbal experiments in mindfulness: try a posture, a movement, a phrase — and observe the reaction. A safe way of exploring.
Hakomi
Mindful Self-Study
Mindful Self-Study
A practice for the client between sessions: deliberate slowing down and observing one's reactions in everyday situations. Transferring the m…
Hakomi
Mindfulness Invitation
Mindfulness Invitation
Helping the client move out of ordinary conversation into a state of mindful inner observation. The key transition of a Hakomi session.
Hakomi
Nourishment
Nourishment
Providing the "missing experience" — what was absent at the moment the core belief was formed. Through words, gestures, touch, in a state of…
Hakomi
Probes
Probes
Small experiments in mindfulness: the therapist speaks a phrase or makes a gesture, the client observes the inner reaction. Probes surface c…
Hakomi
Somatic Unwinding
Somatic Unwinding
Following spontaneous bodily movements of the client in mindfulness. The body "knows" how to resolve tension — it only needs space.
Hakomi
Taking Over
Taking Over
The therapist physically takes on an action the client is performing unconsciously (supporting the shoulders, pressing) so the client can re…
Hakomi
Tracking
Tracking
Continuous observation of the smallest bodily signals of the client: micro-movements, breath, tone of voice, facial expression. The foundati…
MBCT
Raisin Exercise / Mindful Eating
Raisin Exercise / Mindful Eating
The participant takes one raisin and explores it with all the senses, as if seeing it for the first time. The exercise introduces the notion…
MCT
Detached Mindfulness (DM)
Detached Mindfulness (DM)
The key stance of MCT — meta-awareness of thoughts without reaction to them. The client notices a thought, recognizes it as a thought (not a…
UP
Anchored Breathing
Anchored Breathing
Using breath as an anchor for awareness during emotion work, without turning breathing into a safety behavior or avoidance strategy.
UP
Emotion Surfing
Emotion Surfing
Helping the client experience an emotion as a wave that rises, peaks, and falls, rather than as an emergency requiring immediate escape.
UP
Mindful Emotion Awareness
Mindful Emotion Awareness
Practicing nonjudgmental awareness of emotional experience, including thoughts, sensations, and urges, without immediately changing or avoid…
Yalom
Phenomenological Exploration (Spinelli)
Phenomenological Exploration (Spinelli)
A view of the pure, unique experience of the client, without theories, diagnoses, or interpretations. The instrument — epoché (bracketing): …
Materials are informational and educational and summarize publicly available scientific sources. They are not medical or psychological advice, are not intended for self-diagnosis or self-treatment, and do not replace consultation with a qualified professional.