Mindfulness & CBT
Mindfulness is more than just a buzzword; it’s a transformative practice rooted in ancient traditions. It’s the act of focusing on the present moment, free from judgement or distraction. By cultivating mindfulness, individuals can develop a deeper awareness of their thoughts, feelings, and bodily sensations.
The benefits of mindfulness are well-documented. Regular practice can reduce stress, improve emotional regulation, and enhance overall well-being. Some common mindfulness techniques include breathing exercises, meditation, and body scanning. These techniques help individuals become more aware of their thoughts and emotions, allowing them to respond more effectively to stress and emotional triggers. People who practise mindfulness often report feeling more connected to the present and less overwhelmed by the pressures of daily life.
“The quality of your life is determined by the quality of your questions you ask yourself” Tony Robbins
What is Cognitive Behavioural Therapy (CBT)?
Cognitive behavioural therapy (CBT) is a goal-oriented type of Psychotherapy. I like to take a more holistic approach to CBT which incorporates not only working with thoughts, emotions and beliefs but also take into account the energy fields (chakras) of the body and where the feelings or beliefs may be stuck or stored.
When we work together using CBT approach, the goal will be to help you understand yourself better. We will take a close look at your thoughts, and how they lead to you feeling a certain way and then how that leads to your behaviour. You’ll come to understand how your thoughts & beliefs affect your actions.
How CBT Works
CBT involves recognising unhelpful or distorted thinking patterns, challenging these thoughts, and replacing them with more balanced perspectives. Through a combination of cognitive restructuring and behavioural changes, CBT can be a highly effective treatment for a range of mental health issues.
Benefits of CBT
CBT has proven benefits in treating anxiety, depression, phobias, and more. It's an evidence-based therapy that empowers individuals to take control of their mental health, helping them break free from self-limiting beliefs and behaviours.
Let’s think healthier together
What am I reacting to?
What is it that’s really triggering me?
What is it that I think is going to happen now?
What is the best thing that could happen?
Is my emotional reaction in proportion to the situation at hand?
How important will this be in 6 months time?
Is there another way to look at this?
Mindfulness Services Offered by Present Tree Therapy
Mindfulness is the practice of paying attention to whatever is happening in the present moment and experiencing it without judgement. I am passionate about mindfulness as it teaches us to slow down, connect to our inner wisdom and become the observer of our thoughts and feelings more so than believing we are our thoughts or feelings.
How I help people using mindfulness and the benefits;
· Practical techniques to build more resilience
· How to apply spiritual practices to real challenges
· The art of becoming truly present in your life
· Ways to shift from the ‘fatigue of despair’ to ‘feeling empowered’
· Techniques for cultivating self-compassion and extending it to others
· Methods to uncover your innate joy and live with an open heart
· Strategies for maintaining your groundedness amidst life’s ups and downs
How to be more mindful
Taking notice of your thoughts, feelings, sensations and the world around you is the first step to being more mindful.
Ways you can be more mindful on a daily basis:
· Notice the everyday, such as the air you breathe and the food you eat.
· Try something new like sitting in a different seat in meetings.
· Gentle walking or yoga can help you cope if you have an over-busy mind.
· Name thoughts and feelings - for example, 'this is anxiety'. “this is sadness”
· Free yourself from thinking constantly about the past and future.
Let's try it out...
Let’s try an exercise, right now, for just a couple of minutes.
Close your eyes…. Take a few deep Breaths in and out……
Check in with your feet, feel them , your ankles, your shins, your knees, your thighs, your buttocks, your trunk, your chest, your heart, your hands, your elbows, your arms, your shoulders, your neck, your face, and the top of your head.
Observe how each body part feels & make note of any discomfort.
Who Can Benefit from Mindfulness and CBT?
Mindfulness and CBT are versatile therapies that can benefit many people, regardless of age or background.
Treating Anxiety and Depression
Both therapies are proven to be effective in managing and reducing symptoms of anxiety and depression. They provide the tools to break the cycle of negative thinking and behaviour that often perpetuate these conditions.
Managing Stress and Burnout
In today’s fast-paced world, stress and burnout are common. Mindfulness and CBT help individuals manage stress more effectively, providing relief from the overwhelming demands of modern life.
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Who is the therapist at Present Tree Therapy?The therapist at Present Tree Therapy is Ciara Murray, qualified since 2014 & accredited with IAHIP. Based in Ferns, Wexford, Ireland.
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What are Ciara Murray's qualifications?Ciara Murray completed a four-year training program at the Tivoli Institute, specialising in humanistic and integrative psychotherapy. She has also pursued advanced training in mindfulness, CFT & PVT & creative therapy approaches to trauma, and Emotional-Focused Therapy (EFT).
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What therapeutic approaches does Ciara use?Ciara uses an integrative and humanistic approach, combining various therapeutic techniques tailored to each client's unique needs. These include mindfulness, CFT & PVT & creative therapy, nature therapy, and EFT.
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What is Ciara's experience in the field?Ciara has extensive experience working with diverse clientele, including adolescents with complex behaviours, survivors of childhood sexual abuse, victims of domestic violence, and suddenly bereaved families. She has worked with organisations like Living Life Counselling, Enniscorthy Vocational College, Wexford Rape Crisis Centre, and First Light charity.