- Why combine mindfulness and CBT?
- The evidence for MBCT
- The neurological evidence
- Adaptation and expansion of CBT principles
- Limitations of the research and potential risks
- Mindfulness techniques in MBCT
- The Body Scan
- Three-Minute Breathing Space
- Mindful stretching techniques
- Daily mindfulness techniques
- Sitting with difficult feelings
- Mindful Inquiry – The crucial step of processing post-exercise
- CBT Practices Applied in MBCT
- Behavioral experiments exposure therapy, the ABC model and thought and feeling records
- Identify relapse signatures
- Relapse prevention plans
- Mindfulness-Based Interventions Teaching Assessment Criteria (MBI-TAC)
- The six domains of competence
The 8 Session MBCT Curriculum
How to Develop Awareness
- Session 1 – Stepping out of Auto Pilot Mode
- The difference between thinking and experiencing
- Techniques for everyday activities
- Session 2 – Realizing the Impact of our “Judging Mind”
- Incorporating the ABC model for how thoughts and feelings interact
- Notice pleasant events and how they affect us
- Session 3 – Bringing us to the Present Moment
- Mindful breathing and body techniques
- Notice unpleasant events and how we react
- Exploring and relating differently to uncomfortable experiences
- Session 4 – Stay present rather than chasing or ignoring experiences
- Techniques to recognize aversions and work through them
- Conscious choice versus automatic reactions
- Session 5 – Accept and Let Things Be
- How to recognize and let go of the wasted energy of struggling with reality
- Exposure practice for moving through difficult experiences
- Session 6 – Realizing Thoughts are Not Facts
- The science of how the human brain gives distressing thoughts their power
- How fighting thoughts can make them worse
- Tools for taking the power away from negative thoughts
- Session 7 – Self-Care Plans and Avoiding Relapse
- How daily activities affect mood
- Catch the early warning signs
- Activities and exercises to incorporate into daily life
- Session 8 – Maintain and Personalize MBCT Practices
- How to maintain client engagement
- Adapting techniques to the client for long term success
Trauma
- Relate differently to intrusive thoughts and feelings
- Memory reconsolidation to reprogram old reactions
- How ruminations and worries are negatively reinforced
- Exposure to body sensations to break through the extinction burst
- How to utilize mindfulness even during a panic attack
- Tease apart thoughts and reactions from physical pain
- Create a life worth living and bring the pain along for the ride
- Mindfulness-based eating awareness Training (MB-EAT): Core concepts
- Tune into the “inner gourmet” and “body satiety”
- The food & mood connection
- How long-term stress affects short-term crises
- Harness the energy of the stress response
- How daily activities can cause mood to plummet
- Disrupt the downward thought and mood spiral
- Urge surfing – “riding the wave” versus struggling
- Chain analysis – find and change the causes of relapse
- Recognize choice points
- The snow globe analogy for working with swirling thoughts


