Mindfulness-Based Cognitive Therapy (MBCT) 8 Week Programme
MBCT combines traditional Cognitive Behavioural Therapy with mindfulness techniques and meditation, and teaches you to pay attention to the present moment, rather than worrying about the past or the future and to let go of the negative thoughts that often precede depression and anxiety.
This course is for complete beginners as well as for those who have had some experience of meditation or mindfulness. It is taught in a group in a relaxed and friendly environment. Like any skill, mindfulness takes time to practice and we will recommend you set some time aside each day for daily home meditation practice to be able to really make good use of what you learn each week.
You will be given guided meditations for you to listen to at home or wherever is convenient for you to practice. There are eight sessions in total, usually held on a weekly basis. Each weekly session lasts for two hours.
About your Mindfulness Facilitator
Our mindfulness facilitator is a BABCP Accredited CBT Therapist who has received training from Jon Kabat-Zinn and Saki Santorelli from the Centre for Mindfulness in Massachusetts (USA) at Bangor University in 2001. They are trained as a mindfulness-based teacher, supervisor and trainer and adhere to the UK Good Practice Guidelines for mindfulness-based teachers (British Association of Mindfulness-Based Approaches, 2018).
Further information about mindfulness:
What is mindfulness?
Although there is currently no consensus as to how mindfulness should be defined, the basic concept refers to the practice of developing, in a non-judgemental manner, a deeper awareness of what is happening within one’s mind and body from moment to moment. Certain meditation techniques—breathing meditations, sitting meditations, body scan meditations, walking meditations, and yoga—may help to improve a person’s mindfulness. In MBCT, individuals in treatment are also taught cognitive concepts such as the association between thoughts and feelings, and they also often have the opportunity to develop a deeper understanding of depression (Good Therapy Org, 2017).
What is MBCT useful for?
Mindfulness-based cognitive therapy (MBCT) combines cognitive behavioural techniques with mindfulness strategies in order to help individuals better understand and manage their thoughts, emotions and body sensations, in order to achieve relief from feelings of distress. Though originally developed to address recurrent depression, many mental health professionals have incorporated mindfulness and MBCT within therapy sessions, and these activities have been shown to help reduce symptoms of anxiety, stress and improve emotional control.
How is MBCT therapy delivered?
The therapy is delivered as a weekly group treatment program over the course of eight weeks. Each weekly session lasts for two hours, but completing a 20-40 minute homework assignment six days a week is also required. For homework, participants listen to audio recordings and practice mindfulness meditation. People in treatment are also introduced to a technique called the three-stage breathing space. This technique encourages participants to incorporate formal practice into their day-to-day life.
Evidence for implementation for MBCT
MBCT was recommended by the National Institute for Health and Clinical Excellence (NICE) in 2004, and in 2009 the recommendation was updated and given ‘key priority’ status.
‘Of the treatments specifically designed to reduce depression relapse, group-based mindfulness-based cognitive therapy (MBCT) has the strongest evidence base with evidence that it is likely to be effective in people who have experienced three or more depressive episodes’. (NICE, 2009). There are thousands of research studies on mindfulness, including successful trials (http://www.oxfordmindfulness.org/mbct/publications/) and it has been shown to be helpful in reducing stress, anxiety and addictive tendencies, is approved by NICE, and has been shown to have powerful effects on the brain, nervous system and immune responses, amongst other things.
MBCT may be used as a primary treatment modality or in conjunction with other forms of therapy. Individuals experiencing certain medical concerns may also obtain benefit from MBCT: In a 2013 study of 33 women with fibromyalgia, researchers found that those who were treated with MBCT demonstrated a significantly reduced impact of fibromyalgia, a significant decrease in depressive symptoms, and a slight decrease in the intensity of bodily pain when compared to those who did not receive MBCT. Research has also shown individuals with cancer, diabetes, chronic pain and epilepsy, who incorporate MBCT into treatment plans may see improvement in well-being.
Apply for a Mindfulness course
|Start date and time||Location||All dates and times||Apply|
|Friday, 24th September 2021||Online||An Introduction to Supporting Minds and Mindfulness (MBCT):
Friday 24th September 2021
Session 1 – Awareness and Automatic Pilot:
Session 2 – Living in our heads:
Session 3 – Gathering the Scattered Mind:
Session 4 – Recognising Aversion:
Session 5 – Allowing and Letting Be:
Session 6 – Thoughts are Not Facts:
Session 7 – “How Can I Best Take Care of Myself”:
Session 8 – Maintaining and Extending New Learning: