An Article by Anna Keyter

Introduction

In today’s busy world—with constant notifications, overwhelming news, and endless demands—finding peace of mind can seem impossible. Many people feel stressed, anxious, or overwhelmed, negatively affecting their mental and physical health. The good news is that a simple, evidence-supported practice called mindfulness can help. When incorporated into online therapy or online counselling, mindfulness can make a real difference, no matter where you are or how busy life gets. In this article, we will explore Online Mindfulness-Based Therapy.

This guide will explain what mindfulness-based interventions are, how they work, the different types available, and how online mindfulness therapy with an online psychologist or online psychotherapist can help you, whether you’re feeling anxious, depressed, or dealing with chronic pain. Plus, at Best Online Therapy, we’ll show you ways to start practising mindfulness from your home.

What Is Mindfulness?

Imagine taking a moment to pause and breathe. Really notice what’s happening around you and inside you—your thoughts, feelings, and sensations—without judging or trying to change them. That’s mindfulness. It’s a way to be fully present with whatever is happening right now.

In simple words:

Mindfulness means paying full attention to the present moment—what you see, hear, feel, think, and taste—without letting your mind wander or getting caught up in worries about the past or future.

For example:

While eating, instead of rushing through your meal, you pause, notice the taste, texture, and smell of your food. When walking, you focus on each step or the sensation of the air on your skin. This simple act brings your attention to the here and now.

Why is this helpful?

Most of the time, our minds drift—thinking about past mistakes or worrying about future problems—so we miss what’s happening for us right now. Mindfulness therapy helps us become aware of these habits and gives us tools to respond more wisely, reducing stress and improving well-being.

The Origins of Mindfulness Practices

You might be surprised to learn that mindfulness isn’t just a modern concept. Its roots go back thousands of years, deeply embedded in spiritual and philosophical traditions.

Ancient Origins:

Mindfulness originally comes from Buddhism, where it was known as sati in Pali, meaning awareness or remembrance. For over 2,500 years, Buddhist monks and practitioners have used meditation techniques to develop present-moment awareness, compassion, and insight.

In Buddhist teachings, mindfulness is part of the Noble Eightfold Path—an ethical and mental guide to living skilfully. Practising mindfulness helps individuals cultivate clarity, reduce suffering, and realise their true nature.

Practices like Vipassana (or insight meditation) focus on observing sensations, thoughts, and emotions to understand their impermanent and interconnected nature. Similarly, Zen Buddhism emphasises sitting and breathing exercises that cultivate calm and awareness.

How did it spread beyond spirituality?

In the late 20th century, scientists and psychologists began studying these practices scientifically. They discovered that mindfulness could be taught in secular settings. People worldwide started using mindfulness-based programs to manage stress, improve mental health, and promote overall well-being, without religious or spiritual elements.

Rise of Mindfulness

In recent decades, mindfulness has been secularised and adapted into mindfulness therapy practices. For example, Jon Kabat-Zinn, a scientist and meditation teacher, created Mindfulness-Based Stress Reduction (MBSR) in the late 1970s. He aimed to help patients manage pain, stress, and illness without involving religious ideas, making mindfulness accessible to all.

Since then, mindfulness therapy—including programs like Mindfulness-Based Cognitive Therapy (MBCT)—has gained recognition worldwide, supported by extensive scientific research showing its benefits.

Why Did Modern Therapists Start Incorporating Mindfulness?

Gestalt psychotherapy

While mindfulness has ancient spiritual roots, many 20th-century therapists from diverse backgrounds recognised its practical value for mental health. For instance, Fritz Perls, the founder of Gestalt therapy, emphasised awareness and living in the present moment—principles closely aligned with mindfulness. He encouraged clients to pay attention to their immediate experience, whether it was bodily sensations or feelings, to foster authenticity and self-understanding.

Example:

A Gestalt therapist guided a client to focus on physical sensations during therapy sessions, helping her become more aware of emotions she previously avoided, thus promoting healing.

Person-centred psychotherapy

Similarly, Carl Rogers emphasised authentic experience and self-awareness as central to personal growth. He believed that acknowledging one’s true feelings in an accepting environment could lead to change.

Example:

In Rogers’ client-centred therapy, a client was encouraged to openly explore her feelings about her career choices, cultivating self-awareness and acceptance.

Neuropsychology

More recently, Daniel Siegel, a neuropsychologist, introduced mindsight—the capacity to observe your own mind, which parallels mindfulness. He emphasised that developing awareness of thoughts, feelings, and bodily sensations can improve emotional regulation and mental health.

Example:

Siegel describes guiding clients through exercises that help them recognise their inner experiences, leading to better emotional resilience and social relationships.

Acceptance and Commitment Therapy

Mindfulness also played a core role in Third Wave therapies like Acceptance and Commitment Therapy (ACT) and Dialectical Behaviour Therapy (DBT). 

ACT: Incorporates mindfulness strategies to encourage acceptance of difficult thoughts and feelings, helping clients live more in line with their values.

Example:

A person battling anxiety learned to observe anxious thoughts without resistance and focus on valued actions like attending social gatherings.

Dialectical Behaviour Therapy

DBT: Developed for emotional regulation issues, especially in Borderline Personality Disorder, these therapists use mindfulness to teach clients how to pause, observe, and accept intense emotions without impulsive reactions.

Example:

A client practising mindfulness skills in DBT was able to notice feelings of anger before reacting, which improved her relationships.

These examples reflect how recognising the power of awareness—whether through Gestalt, Rogers’ client-centred approach, or newer therapies—paved the way for the widespread adoption of mindfulness principles in modern psychotherapy.

Modern Adaptation:

One key figure was Dr. Jon Kabat-Zinn, who in 1979 developed Mindfulness-Based Stress Reduction (MBSR) at the University of Massachusetts. He adapted traditional mindfulness meditation into a structured, scientific program to help patients with chronic pain, stress, and illness, making these ancient techniques accessible to everyone.

Today, mindfulness is a globally recognised approach, integrated into psychotherapy, healthcare, schools, and workplaces. Its origins in ancient spiritual practices remind us of its deep historical roots, even as it continues to evolve into a flexible, secular tool for modern life.

How Does Online Mindfulness Therapy Work?

Mindfulness therapy transforms how you relate to your thoughts, feelings, and bodily sensations.

Here’s how it helps:

1. Paying Attention

So, you learn to focus intentionally—for example, on your breath or bodily sensations—and notice when your mind wanders. This improves concentration and reduces distraction.

2. Emotional Regulation

By observing emotions without reacting immediately—say, anger or anxiety—you create a “pause” that helps you respond more calmly and thoughtfully.

3. Self-Awareness

Mindfulness teaches you to see your thoughts as passing events—not facts. This reduces rumination and negative patterns.

4. Brain and Body Changes

Research shows that mindfulness therapy—delivered via online therapy or online counselling—can physically alter your brain, strengthening areas responsible for attention and emotional control, and decreasing activity in stress-related regions like the amygdala. Hence, it also reduces cortisol, the stress hormone.

Example:

John, who felt overwhelmed at work, started practising online mindfulness exercises during lunch. Over several weeks, he noticed feeling less anxious and more able to focus.

Types of Mindfulness Interventions

There are many mindfulness therapy programs and techniques suited to different needs.

1. Mindfulness-Based Stress Reduction (MBSR)

What it is:

An 8-week program that teaches mindfulness through guided meditations, mindfulness yoga, and body scans. Delivered by online psychologists or online psychotherapists in live sessions or through apps, MBSR helps reduce stress, pain, and health problems.

Example:

Donna, a woman with chronic back pain, took an online mindfulness therapy course. She learned to observe her pain sensations without judgment, which helped her experience less distress and become calmer in her daily life. Over time, her pain felt less overwhelming, and she could enjoy her activities more.

2. Mindfulness-Based Cognitive Therapy (MBCT)

What it is:

A structured 8-week program combining mindfulness and cognitive-behavioural therapy techniques. It teaches you to notice early signs of depression or anxiety and respond calmly, preventing setbacks.

Who it’s for:

People with recurring depression, or those wanting to prevent future episodes.

Example:

Maya, who struggled with depression relapse, signed up for online MBCT sessions. She started noticing early feelings of sadness and used mindfulness exercises like breathing and body scans. This awareness helped her prevent full depressive episodes, making her feel more in control.

3. Other Popular Approaches Using Mindfulness

Dialectical Behaviour Therapy (DBT): Teaches mindfulness to manage intense emotions, especially for Borderline Personality Disorder.

Acceptance and Commitment Therapy (ACT): Uses mindfulness ideas to accept difficult feelings and focus on what truly matters.

These therapies often include online mindfulness therapy elements, making them more accessible through online psychotherapy platforms.

How Effective Are Mindfulness Interventions?

Research shows that mindfulness therapy works well for many health conditions:

Mental Health Benefits

Anxiety and depression:

Numerous studies find that mindfulness can significantly reduce anxiety and depression symptoms, sometimes as effectively as traditional treatments like CBT.

Example:

A pregnant woman feeling anxious about childbirth could use online mindfulness therapy daily. Her worries could be reduced, and she could feel calmer during her pregnancy.

Stress and burnout:

Healthcare workers, teachers, and corporate employees practising mindfulness report less burnout, better stress management, and improved emotional resilience.

Example:

An online mindfulness therapy program could help nurses manage their stress during busy shifts, leading to less burnout and more compassionate care.

Physical Health Improvements

Chronic pain:

People with fibromyalgia or arthritis who use mindfulness often report less pain and better mood.

Blood pressure and heart health:

Regular practice can lower blood pressure and support heart health by reducing stress hormones and inflammation.

Managing illnesses:

Mindfulness helps people cope emotionally with cancer, diabetes, or autoimmune diseases, reducing fatigue and improving quality of life.

Example:

Mary, undergoing cancer treatment, could use online mindfulness sessions during chemotherapy. It could make her feel more peaceful and less anxious about her health.

How Mindfulness Fits into Different Environments

Healthcare Settings

Hospitals and clinics now often recommend online mindfulness therapy for staff and patients. Healthcare providers learn to incorporate online mindfulness techniques to reduce burnout and offer better patient care.

Example:

A hospital could introduce online mindfulness training for staff. That could help staff feel less stressed, more empathetic, and better able to handle their demanding jobs.

Schools

Schools could also use online mindfulness programs to help students and teachers manage stress and improve focus.

Workplace

Many companies now offer online mindfulness therapy programs to employees, helping reduce stress, prevent burnout, and increase teamwork.

Sports and Performance

Athletes use online mindfulness training to improve focus, reduce pre-competition anxiety, and recover more quickly from intense activities.

How Mindfulness Helps You in Daily Life

Reduce Anxiety and Stress

When you’re feeling overwhelmed—say, during a hectic workday or after a disagreement—you can pause, breathe calmly, and observe your thoughts without judgment.

Example:

While stuck in traffic, instead of getting angry, you take a few deep breaths and notice how your body feels. This practice makes you feel calmer and more in control.

Improve Sleep

Many people lie awake at night, worrying or replaying the day. Short mindfulness exercises, like focusing on your breath or body sensations, can help relax your mind so you fall asleep faster.

Example:

If you suffer from insomnia, you could follow an online guided practice before bed. Over weeks, you may find it easier to relax your body and mind, helping you fall asleep faster and wake up feeling more refreshed. You may find that you no longer spent hours tossing and turning with anxious thoughts.

Manage Chronic Pain

Living with ongoing pain can be exhausting. Mindfulness helps you observe your sensations without judgment and can lessen the distress associated with pain.

Example:

Let’s say you suffer from fibromyalgia, and you are practising daily online mindfulness sessions focusing on pain sensations. You may notice your perception of pain lessens, and you may feel more in control during flare-ups.

Handle Chronic Illness

For health conditions like diabetes or cancer, mindfulness can support emotional resilience, reduce anxiety about health, and improve overall quality of life.

Example:

If you are undergoing chemotherapy and use online mindfulness sessions to accept your feelings and manage fatigue. Chances are that you would feel calmer, more hopeful, and better able to cope with treatment side effects.

Improve Focus and Mood

Practising mindfulness for a few minutes before important tasks or meetings helps you stay focused and reduces nervousness.

Example:

You take a moment to breathe deeply before a presentation, calming your nerves and helping you speak confidently.

How To Start Practising Mindfulness Today

Getting started doesn’t have to be complicated. Here are simple steps:

Identify what you want to improve:

Are you stressed? Having trouble sleeping? Want to feel calmer? Knowing your goal helps you choose the right approach.

Use online counselling:

Search for reputable online therapy platforms, such as Best Online Therapy, and ask the online counsellor to help you with online mindfulness therapy practices.

Practice regularly:

Start with just 5-10 minutes a day. Find a quiet spot, you could use guided recordings or scripts provided by your online therapist, and focus on your breath, body, or sensations. You can also try this without an online counsellor; there are many examples online that you can use.

Be patient and consistent:

Like any skill, mindfulness therapy takes time. Stick with it, and you’ll notice your ability to stay calm and present growing stronger.

Why Is Mindfulness So Popular?

Thanks to advances in online therapy and online counselling, learning and practising mindfulness has become easier than ever, especially in integrative counselling. You no longer need to go in person to a class or a therapist’s office.

Online mindfulness therapy allows you to connect with online psychologists or online psychotherapists who specialise in mindfulness techniques. You can access guided sessions, personal online therapy, or group programs from your home, at any time that suits you.

What Can You Achieve with Online Mindfulness Psychotherapy?

Whether you want to reduce stress, sleep better, manage pain, or simply feel happier and more present, online mindfulness therapy can help. Here are some areas where it’s proven effective:

• Anxiety and depression: Feel calmer, more in control, and less overwhelmed.
• Sleep problems: Fall asleep faster and wake up refreshed.
• Chronic pain: Experience less distress and greater acceptance of pain sensations.
• Managing illnesses: Feel more resilient during treatment or chronic care.
• Improved focus and emotional balance: Handle daily challenges with greater clarity.

By combining mindfulness therapy with online therapy and online counselling, you gain a flexible, supportive way to incorporate this practice into your life.

Moving Forward: Your First Step

The best part? Starting your online mindfulness therapy journey is simple:

• You can use apps or online platforms such as Best Online Therapy to learn basic mindfulness exercises.
• Practice daily for a few minutes.
• If needed, connect with a registered online psychologist or online psychotherapist for personalised guidance.
• Remember: Consistency matters. Even five minutes a day can bring significant benefits over time.

Example:

Let’s say you are a busy office worker and begin using an online app for five minutes in the morning on the bus to work. After a few weeks, you notice feeling less stressed at work and more relaxed at home.

How Can Mindfulness Therapies Be Used with Children?

Mindfulness isn’t just for adults—kids can benefit too! Teaching children mindfulness can help them manage strong emotions, improve focus, and build resilience from a young age. Here are some simple tips and techniques you can use to help children practice mindfulness:

1. Start with Short, Fun Practices:

Children have shorter attention spans, so keep mindfulness exercises brief and engaging. For example, do a 2-3 minute breathing game, like blowing bubbles slowly or pretending to smell a favourite flower.

2. Use Playful Activities:

Make mindfulness fun! Use games like “mindful listening” where children sit quietly and listen to sounds around them—birds, cars, or household noises—and then share what they noticed.

3. Teach Body Awareness:

Help children tune into their bodies. For example, ask, “How does your tummy feel right now? Is it tight or relaxed?” Guided body scans or gentle stretches can also be relaxing and fun.

4. Use Mindful Breathing:

Encourage children to take slow, deep breaths. You can turn it into a game like “Breathe in like you’re smelling a cookie,” and “Breathe out like you’re blowing a candle slowly.”

5. Practice Mindful Movement:

Activities like yoga, walking slowly in the park, or paying attention to the sensation of each step help children connect with their bodies and stay present.

6. Create Calm Down Corners:

Designate a safe, cosy space at home or school where children can go to practice mindfulness, breathe deeply, or just relax when feeling overwhelmed.

7. Incorporate Stories and Visualisations:

Use stories, like “Imagine you’re a peaceful mountain” or “Like a gentle wave,” to help children picture calm scenes, which can reduce anxiety.

8. Be Patient and Consistent:

Kids need time to learn these skills. Practice regularly, even a few minutes each day, and celebrate their efforts—praising their mindfulness practice helps motivate them.

Example:

If you’re a mother, you can introduce simple mindfulness by having your child do a “listening walk” in the yard. You can walk slowly, paying attention to sounds and sights, and then share what you have noticed.

Why Use Mindfulness with Children?

Teaching children mindfulness helps them develop emotional awareness and self-control, which can improve their relationships, reduce anxiety, and help in stressful situations, like exams or conflicts. It equips them with lifelong skills to navigate feelings and challenges with calm and confidence.

Final Thoughts: You Can Live With More Calm and Clarity

No matter your age, background, or current health, mindfulness is a skill you can learn, especially with online therapy and online counselling support. It’s a practical way to improve your mental health, reduce physical pain, and live more fully.

Remember: 

• Mindfulness isn’t about stopping your thoughts or feelings.
• It’s about noticing them with gentle awareness, without judgment or resistance.
• Even just a few minutes each day can help you feel calmer, clearer, and more in control.
• Whether you choose to start with a simple guided meditation through an online therapist, use a mindfulness app, or practice during daily activities, each step builds your capacity to live more intentionally. 

So, why wait? Begin today with small, manageable steps. Explore online counselling, online therapy, or online mindfulness therapy options and see how this gentle practice can positively change your life.

If you want to learn more about Online Mindfulness-based Therapy, complete the form below:

References:

• Mindfulness and Psychotherapy | Focus
• Mindfulness-Based Interventions for Anxiety and Depression – PMC
• Mindfulness-Based Therapy – an overview | ScienceDirect Topics
• Mindfulness-based interventions: an overall review – PMC