Mindfulness-Based Therapy

You learn to observe your emotions without judgment, which helps reduce overwhelm and prevents old patterns from taking over.

You feel more present in your body, your thoughts, and your choices. Life begins to feel more manageable and meaningful.

When you are calmer and more grounded in yourself, it becomes easier to relate to others with patience, presence, and understanding.

Mindfulness-based therapy helps you step out of autopilot and into your own experience. You learn to notice, pause, and respond with awareness, creating a sense of calm, control, and presence that lasts beyond the session.

The 3-3-3 rule is a simple grounding technique used to bring your attention back to the present moment.

It typically involves:

• Naming 3 things you can see
• Noticing 3 things you can hear
• Moving or becoming aware of 3 parts of your body

This exercise can help interrupt anxious thoughts and reconnect you to your surroundings.

The 5 R’s of mindfulness are a framework for working with thoughts and emotions more intentionally:

• Recognize what’s happening
• Allow the experience to be there
• Investigate with curiosity (what do I notice?)
• Non-identify (remembering this isn’t all of who you are)
• Respond with awareness rather than reacting automatically

This process helps create more space and choice in how you respond.

Our registered counsellors are covered by a variety of extended health insurance plans. This means that, depending on your provider, you may be able to get full or partial reimbursement for your sessions.

It’s helpful to know that each counselling registration body is different, and insurance coverage can depend on which professional designation your counsellor holds (such as RCC, CCC, or RSW). Because every plan is unique, we recommend checking directly with your provider to confirm what’s included in your coverage.

Our intern counsellors, while highly skilled and closely supervised, are not yet covered by insurance — which is why they offer reduced-rate sessions to help keep support accessible.

For the most part, we do not offer direct billing. After your session, we’ll provide you with a receipt that you can submit to your insurance provider for reimbursement.

If you have any questions, we’re happy to walk you through it during your free 15-minute consultation, so you can feel confident and informed before booking.