When we are presented with difficult situations or have difficult thoughts, these can spiral into a dark cloud impacting our everyday life. Mindfulness-Based Cognitive Training (MBCT) is a live, 16-session mindfulness training workshop with a 4-hour retreat taught by an expert teacher. The program, which is based on cognitive behavioral therapy principles, has been proven to help you build skills to cultivate positive feelings, thoughts, and behaviors to help prevent depression or a relapse of depression.

Mindfulness-Based Cognitive Training (MBCT)

20 Minute Body Scan

30 Minute Body Scan

10 Minute Body Scan

MBCT Session 1 Summary

MBCT Program Workbook

In Session 1, you will learn to recognize when your automatic pilot mode kicks in during difficult situations and daily life.

Life on Automatic  Pilot

Cognitive Flexibility

Focus

MBCT Session 2 Summary

In Session 2, you will learn how to focus and intentionally direct your attention to a specific object from a particular stance.

Stepping out of Automatic Pilot

Curious Observation

MBCT Session 3 Summary

10 Minute Awareness of Breath

Session 3 will help you  recognize and separate your thoughts about a situation from the situation itself.

Relating to Experience Through Thoughts & Interpretation

Awareness

MBCT Session 4 Summary

MBCT Pleasant Events

In Session 4, you will learn how to break down an experience by becoming aware of the thoughts that arise and how it makes you feel emotionally and physically.

Another Way of Knowing: Directly Experiencing Life

Gentle Yoga

MBCT Session 5 Summary

In Session 5 you will learn to notice when the mind wanders to the past or future and to invite it back to this moment.

Mental Time Travel, Part 1: Coming Home to the Present

3 Minute Breathing Space

MBCT Unpleasant Events

MBCT Session 6 Summary

Session 6 will help you learn to put space between a stimulus and your response.

Mental Time Travel, Part 2: Gathering the Scattered Mind

Attitudes of Mindfulness

MBCT Session 7 Summary

10 Minute Sitting Practice

In Session 7, you will notice the automatic tendency to avoid unpleasant experiences.

How Aversion Affects Us

MBCT Session 8 Summary

3 Minute Responsive Breathing Space

Mindful Walking

In Session 8, you will learn to approach all experiences including unpleasant ones with interest and curiosity.

Recognizing Aversion, Turning Toward the Unpleasant

Turning Toward

MBCT Session 9 Summary

Session 9 will help you become aware  of the discrepancy between the way things are and the way we want them to be.

Needing Things to be Different

MBCT Session 10 Summary

Practicing with Difficulties

The Guest House by Rumi

In Session 10, we'll practice getting "unstuck" from unwanted or difficult emotions by approaching them with acceptance and curiosity.

Accepting, Allowing, and Letting Be

MBCT Session 11 Summary

In Session 11, you will help you learn to differentiate your thoughts about an experience  from the experience itself.

Treating Thoughts as Being Reality

MBCT Session 12 Summary

In Session12, you will learn to experience thoughts as “events of the mind” rather than thoughts as always being true and accurate.

Connecting Thoughts, Mood, and Activity

MBCT Session 13 Summary

Loving Kindness

Difficult Moods Early Warning System

Session 13 teaches us to identify those places where we get tripped up into thinking that we need to be “more” or “better,” and how this can negatively affect mood.

Awareness of What Triggers our Emotional Distress

MBCT Session 14 Summary

MBCT Final Session Project

Mini Retreat Information

In Session 14, learn to balance achievement with self-kindness and compassion.

Treating Ourselves With Kindness

MBCT Session 15 Summary

Session 15 will focus on developing a plan to keep up the momentum cultivated over the past 7 weeks.

Preparing for the Future

MBCT Session 16 Summary

In Session 16, we will develop a plan with strategies to help manage future difficult mood states.

Making an Action Plan

This 2 hour retreat session will reinforce the mindfulness practices. It will include poetry and reflection to help you integrate mindfulness into your daily life.