Mindfulness-Based Cognitive Therapy
An 8-week program for reducing emotional distress
Mindfulness-based cognitive therapy (MBCT) is a healing approach that reduces emotional distress by combining cognitive-behavioral therapy, meditation, and the cultivation of a present-oriented, non-judgmental attitude called "mindfulness." MBCT empowers individuals to break free from habitual patterns that engender suffering, and to discover a more balanced emotional state. This 8-week series of group medical visits is led by integrative physician Dr. Sudha Prathikanti, and guides participants in developing the core skills of MBCT to respond more effectively to challenging situations and improve emotional well-being. While the class or group aspect of MBCT is important, sustained benefits arise from work done outside of class. For this reason, participants will be asked to purchase a companion workbook and to do assigned homework between sessions, such as listening to recorded guided meditations and practicing exercises to cultivate mindfulness in their daily lives.
Session 1: Introduction to mindfulness-based cognitive therapy; awareness of “automatic pilot” patterns of thinking, feeling and responding; mindful eating exercise
Session 2: Developing non-judgmental awareness of thoughts and feelings; body scan exercise; mindful breathing exercise
Session 3: Gathering the scattered mind thru attention to breath; awareness of sensations, emotions and thoughts during unpleasant experiences; mindful stretching
Session 4: Recognizing aversion to unpleasant experiences and role of aversion to increasing suffering; sitting meditation; mindful walking
Session 5: Allowing things to be: journaling about difficulties and aversions throughout the week; sitting meditation on working with difficulty; breathing space exercise
Session 6: Seeing thoughts as thoughts, rather than facts; cognitive restructuring exercise; sitting meditation; breathing space exercise
Session 7: Exploring link between activity and mood, and scheduling pleasure/mastery activities when mood threatens to overwhelm; Develop action plan in face of lowered mood
Session 8: Course review and wrap-up; strategies to maintain future practice; final meditation
Practitioner
