- A structured, group-based program
-
- MBCT usually runs over 8 weekly sessions, each about 2 to 2.5 hours long.
- You’ll be part of a small group (often 8–15 people), which can feel supportive, but it might take a little time to warm up if you’re shy.
- There’s a clear structure each week, combining mindfulness practices, cognitive therapy exercises, and group discussions.
- Lots of mindfulness practice
-
- Formal mindfulness exercises are a huge part of MBCT.
Imagine things like body scans, mindful breathing, mindful movement (like gentle yoga), and awareness of thoughts and emotions.
-
- Each session teaches a new practice, which you’ll be asked to practice daily at home (about 30–45 minutes a day).
- Learning to notice your thoughts differently
-
- MBCT doesn’t try to change or “fix” your thoughts the way traditional cognitive therapy might.
- Instead, it teaches you to observe your thoughts and feelings without automatically reacting to them.
- The emphasis is on creating space between you and your thoughts by seeing them as mental events rather than facts.
- Facing discomfort in a supportive way
-
- Mindfulness brings you into direct contact with whatever’s happening inside you, including uncomfortable emotions.
- Sometimes, old sadness, fear, or frustration can bubble up.
- The group and teacher guide you through these moments, helping you respond with compassion instead of self-criticism.
- Gradual but powerful shifts
-
- MBCT isn’t a quick “feel better” fix. It’s about building resilience over time.
- Many people notice small changes first, like recognizing negative spirals earlier, or being kinder to themselves after a bad day.
- Over time, these small shifts add up to better mood stability and less relapse into depression.
- Support from a skilled instructor
-
- MBCT instructors are trained to guide not just the practices but also difficult emotional moments that might arise.
- A good instructor helps you feel safe, validated, and non-judged. That’s critical when facing tough feelings.
