What Is Mindfulness-Based Cognitive Therapy?

Mindfulness-Based Cognitive Therapy (MBCT) is an eight-week skills-building class designed to help people who suffer from repeated bouts of depression, chronic unhappiness, and anxiety. Studies have shown that MBCT is as effective as anti-depressants in preventing depressive relapse, and more effective in enhancing quality of life (Journal of Consulting and Clinical Psychology, 12/1/08). MBCT is not "group therapy." Instead, the MBCT course is focused on cultivating life skills to prevent further depressive relapse.

Blending Modern Cognitive Therapy and Mindfulness Meditation
MBCT combines the basics of cognitive therapy, such as awareness of distortions in thinking, with the ancient practice of mindfulness meditation. This combination helps us to

1) see these distorted thoughts as simply moment-to-moment events rather than as solid facts, and

2) teaches us how to disengage from them and return to the reality of the present moment. In this way, even the most compelling thoughts lose their power over us.

Instead of trying to change our thoughts, we are changing how we relate to them, thus making life more manageable.

MBCT Class Structure
MBCT requires strong commitment and work, but the rewards can be lasting and profound. The MBCT course consists of eight weekly 2-½ hour classes, and a 7-hour all-day session between weeks 5 and 8. Classes include guided meditations, gentle yoga, in-class exercises, and discussion. Previous meditation experience is not necessary.

The main 'work' of the program is done at home between classes, using audio recordings with guided meditations that support participants' developing practice outside of class. In each class, you have an opportunity to talk about your experiences with the home practices, the obstacles that inevitably arise, and how to deal with them skillfully. Each class is organized around a theme that is explored through both group inquiry and mindfulness practice.

Class Themes
Week 1: Your Mind On Automatic Pilot
Week 2: Dealing with Barriers and Problems That Arise
Week 3: Basics of Mindfulness Meditation Practice
Week 4: Staying Present In the Midst of Difficulties
Week 5: Acknowledging, Allowing, and Letting Be
Week 6: Your Thoughts are Not Facts
Week 7: Developing Strategies When Depression Threatens
Week 8: Using What's Been Learned to Deal with Future Moods.

Over the eight weeks of the program, the practices help you:
• become familiar with the workings of your mind.
• notice the times when you are at risk of getting caught in old habits of mind that re-activate downward mood spirals.
• explore ways of releasing yourself from those old habits.
• become aware of a different way of knowing yourself and the world.
• notice small beauties and pleasures in the world around you.
• be kind to yourself instead of driving yourself to meet impossible goals.
• accept yourself as you are, rather than judging yourself all the time.

My Qualifications
I am a licensed Marriage and Family Therapist in private practice in South Pasadena, CA, specializing in adapting mindfulness meditation for the treatment of depression, anxiety, anger issues, and addiction. I have been practicing meditation since 1973, and teaching mindfulness meditation since 1997. In 2006, my classes were named "Best for Beginners" by Los Angeles Magazine.

In 2007, I received extensive MBCT training and certification by Zindel Segal, one of the developers of this program. Since that time, I have been leading MBCT classes in the Santa Monica and Pasadena areas. I am a member of the teaching faculty at Insight L.A. as well as a member of the Adjunct Faculty at Antioch University, where I teach mindfulness in clinical practice to future therapists.

I have also been trained in Mindfulness-Based Stress Reduction (MBSR) by Jon Kabat-Zinn (2000), and helped to develop Mindfulness-Based Relapse Prevention (MBRP) with Dr. Alan Marlatt at the University of Washington.