Our methods / Mindfulness
Mindfulness and meditation in virtual IOP
A calmer mind, one breath at a time.
Mindfulness trains your attention to stay with the present moment, without judging it. With practice it lowers reactivity to stress, anxious thoughts and low mood, and it supports every other skill you learn at Thrive.
Evidence-based
Practiced in every program
Covered by most commercial plans
Breathe with me
In
Hold
Out
In for 4, hold for 2, out for 6
How mindfulness works
Notice, breathe, respond.
Most suffering gets bigger when we fight it or get lost in it. Mindfulness helps you notice a thought or feeling, give it space and choose how to respond.
It is a skill, not a mood. Short, regular practice matters more than long sessions.
Mindfulness at Thrive
Built into every week.
In group
Guided practices open and close many groups, so the skill becomes a habit.
One-on-one
Your therapist tailors practices to what triggers you most.
In daily life
Two-minute practices you can use before a meeting, at night or in a hard moment.
The method
What is mindfulness?
Mindfulness means paying attention to the present moment, on purpose, without judging it. Its roots are in contemplative traditions, and it entered mental health care in the late 1970s when Jon Kabat-Zinn created mindfulness-based stress reduction. Mindfulness-based cognitive therapy later adapted it for depression.
In therapy, mindfulness is taught as a practical, secular skill. It helps you notice thoughts and feelings as passing events instead of facts, which gives you a moment to choose how to respond.
Mindfulness is also a foundation for other methods. DBT, for example, is built on mindfulness skills, and many CBT techniques work better when you can notice what is happening in your mind.
It may help if you
Get stuck replaying the past or worrying about the future
Feel stressed or on edge most of the day
React before you have time to think
Have trouble sleeping because your mind will not settle
Want skills you can use anywhere, in minutes
Are curious about meditation but unsure where to start
Techniques
Practices you’ll learn.
Your clinician chooses what fits your goals. These are the ones we use most.
Paced breathing
Longer exhales that signal your body it is safe.
Body scan
Move attention through the body to notice and release tension.
Observing thoughts
Watch thoughts pass like clouds, without chasing them.
Grounding
Use your senses to come back to the present when you drift.
Self-compassion
Speak to yourself the way you would to a friend.
Mindful movement
Gentle movement that connects breath and body.
What it helps with
Care for what you’re going through.
At Thrive we use it for these conditions, alongside other methods.
Anxiety disorders
Less reactivity to worry and panic.
Learn more →
Depression
Breaking cycles of rumination.
Learn more →
Mood disorders
Noticing shifts early.
Learn more →
Trauma and PTSD
Grounding when memories intrude.
Learn more →
8days
median from referral to first session
90%
session attendance across our programs
3hours
of live care a day, from home
Mindfulness questions
Mindfulness, answered.
Still wondering if it’s right for you? Our admissions team can talk it through, free. Call (561) 203-6085 or book a free call.
What is mindfulness?
Mindfulness is paying attention to the present moment on purpose, without judging it. In therapy it is taught as a practical skill that lowers stress and helps you respond rather than react.
Do I have to meditate for a long time?
No. Short practices of a few minutes, done regularly, are what build the skill.
Is mindfulness religious?
No. The practices we teach are secular and evidence-based.
Does mindfulness really help anxiety and depression?
Research supports mindfulness-based approaches for reducing anxiety and preventing depression relapse. At Thrive it is used alongside other therapies.
Can I practice if I find it hard to sit still?
Yes. Many practices involve movement, walking or everyday tasks. Your clinician helps you find what works.
What is the difference between mindfulness and meditation?
Meditation is a formal practice, such as sitting and following your breath. Mindfulness is the quality of attention that practice builds, which you can bring to anything you do.
How long does it take for mindfulness to help?
Many people notice small changes within a few weeks of regular short practice. The benefits grow with consistency more than with long sessions.
Can mindfulness make anxiety worse?
For some people, sitting with thoughts can feel uncomfortable at first. Your clinician adapts practices, for example using movement or eyes-open exercises, so they feel manageable.
Is mindfulness covered by insurance?
Mindfulness and meditation is part of our intensive outpatient program, which most commercial plans and TRICARE cover. We check your benefits for free before you start. See the plans we work with.