Mindfulness in Therapy: Being Present While Exploring the Past
As a therapist based in Edinburgh, I often work with individuals and couples who are trying to make sense of their past while feeling overwhelmed by the present. Whether you’re navigating a difficult family dynamic, stuck in old relationship patterns, or simply feeling disconnected from yourself, a tool I often use in therapy sessions, is mindfulness, not as a trendy fix, but as a powerful way to become more present, even while exploring painful or confusing memories.
What Is Mindfulness in Therapy?
Mindfulness means bringing your attention to the present moment, without judgement.
In therapy, that might sound like:
Noticing how your body reacts when you talk about your childhood
Observing a wave of anger or sadness without pushing it away
Becoming aware of automatic thoughts, especially the harsh, self-critical ones
Taking a few deep breaths when feeling overwhelmed
This might seem simple, but in reality, being present with your emotions, especially when exploring the past, can take courage. It’s often uncomfortable. But it’s also where change begins.
Strengthening the Adult Ego State Through Mindfulness
In Transactional Analysis (TA), we often talk about three Ego States: the Parent, the Child, and the Adult. The Adult is your here-and-now self, the part of you that can think clearly, observe without overreacting, and respond rather than react.
When we’re under stress or caught in old emotional patterns, it’s easy to slip into a Child or Parent state without even realising. You might find yourself being overly critical, people-pleasing, shutting down, or getting stuck in a loop of self-doubt.
This is where mindfulness can be transformative. By pausing and paying attention to your thoughts, feelings, and physical sensations in the moment, you give your Adult ego state the chance to step forward. You create space between stimulus and response, and that space is where new choices become possible.
Over time, practising mindfulness in therapy helps you:
Strengthen your inner Adult so you're less driven by old belief systems
Respond thoughtfully to challenges rather than reacting automatically
Build resilience by staying grounded, even when you're dealing with difficult emotions
Why Bring Mindfulness Into Therapy?
Mindfulness helps you stay grounded while revisiting difficult memories or old patterns. For example, if we’re exploring early family experiences, mindfulness can help you:
Recognise how those experiences live in your body today
Spot familiar emotional “scripts” or reactions
Create space between you and your automatic responses
As someone trained in Transactional Analysis therapy, I often guide clients in Edinburgh to explore these Ego States in a way that builds awareness and self-compassion.
Real Growth Happens in the Present
In therapy, it’s tempting to want to “solve” the past. But the truth is, healing comes from how you relate to those old stories now. Mindfulness helps you soften old narratives, see them clearly, and begin to rewrite your relationship with them.
This isn’t about “thinking positively” or glossing over pain. I’m not afraid to ask difficult questions or explore uncomfortable truths. But I also believe we can meet those moments with compassion, and mindfulness helps us do just that.
What to Expect in a Mindfulness-Informed Therapy Session
If you’re looking for a therapist in Edinburgh who uses mindfulness, here’s what that might look like:
I might invite you to pause and notice what’s happening inside as you speak
We might explore a memory, not just for its story, but for how it feels now
You won’t be asked to “clear your mind and meditate” , but to be with your experience, even if it’s uncomfortable.
Is This Approach Right for You?
If you’re someone who tends to live in your head, or who’s stuck in old patterns that no longer serve you, combining mindfulness with therapy can help bring clarity and connection. You don’t have to figure it all out alone.
Ready to Explore Mindfulness in Therapy?
I offer individual and couples therapy in Edinburgh, both in person and online. If you’re curious about working together, feel free to get in touch for an initial conversation. You can reach me [here]