Mindfulness Based Cognitive Therapy (MBCT) and Mindfulness Based Stress Reduction (MBSR) are 8-week courses that teach you how to use mindfulness to manage stress, difficult thoughts and emotions, and other unpleasant experiences, and to live a more present and mindful life.
You'll learn mindfulness meditations and informal everyday mindfulness practices through guided meditations, video and text lessons, worksheets, and home practice, and work through the material on your own schedule, at your own pace, and from your own home. And since doing this on your own can be a challenge, I offer personalized email feedback and support to keep you accountable and on track.
Mindfulness Based Cognitive Therapy and Mindfulness Based Stress Reduction are evidence-based, empirically-supported programs, which means research has found they're effective in treating a number of issues such as stress, anxiety, depression, pain, anger, eating disorders, ADD, personality disorders, and more.
Even if you don't experience one of these issues, Mindfulness Based Cognitive Therapy and Mindfulness Based Stress ReductionMBCT and MBSR will teach you strategies to calm your emotions and quiet your mind, cope with negative or distressing thoughts and situations without becoming overwhelmed, stay focused and be more productive, and act intentionally in ways that encourage growth and further your goals instead of automatically resorting to old habits.
This Online Mindfulness Based Cognitive Therapy and Mindfulness Based Stress Reduction course consists of eight weekly sessions that incorporate video and text lessons, guided audio mindfulness meditations, mindfulness exercises and worksheets, and home practice. It includes over 3 hours of Videos, audio files of 36 Guided Mindfulness Meditations, and 24 Mindfulness Exercises and Worksheets.
The first part of the program focuses on developing a number of mindfulness skills and practices. You’ll then use these to help you respond more effectively to your thoughts, feelings and emotions, pain and body sensations, and external triggers; act more intentionally and proactively; and manage issues such as depression, anxiety, stress and anger. Click here to see the full outline for the MBCT/MBSR course. You can also sample the guided mindfulness meditations.
There are three ways to get the Online MBCT/MBSR Course. With the Premium Program, you get all 8 Lessons including over 3 hours of Videos, plus 36 Guided Mindfulness Meditations and 24 Worksheets you can download. Premium Plus includes all of the above plus Email Support. It can be challenging to complete this program all on your own, and email support provides the feedback and accountability you'd get from an in-person course, while allowing you to complete the program on your own schedule, at your own pace, and from your own home. You can also add Email Support later. You can also try the First 2 Lessons in full for free and preview the rest. Prices are in $USD.
Awareness and the present moment: We spend a great deal of our lives on automatic pilot, going about our days without really thinking about what we're doing as we're doing it. Mindfulness is the opposite of automatic pilot. When we're being mindful, we're paying attention in the present moment, bringing awareness to whatever we're experiencing. In this session, you'll learn what mindfulness is and why it's beneficial, and how to step out of automatic pilot and start living your life more mindfully.
The thoughts, feelings, sensations and behaviour connection: There's an important relationship between four aspects of our experience: our thoughts, our feelings and emotions, our body sensations, and our actions and behavior. In this session, we'll focus on using mindfulness to help you become more aware of these interrelationships. In future sessions, we'll use this awareness to help you better manage each of these aspects of your experience.
Getting out of our heads: We spend most of our lives operating out of our heads. Sometimes this is beneficial, but too often we get stuck in our heads and caught up in our thoughts, which pulls us out of a mindful awareness of the present moment, and leads to worrying, dwelling, ruminating, and just over-thinking in general. In this session, we'll explore how to get out of our heads, step out of the realm of thinking and doing, and instead, just being.
Reacting differently to unpleasant experiences: Pain is an unavoidable part of life, but just because we experience pain doesn't mean we need to suffer. Suffering arises as a result of how we react to our painful experiences. In this session, we'll explore how changing the way we react to pain and unpleasant thoughts, feelings, body sensations and situations can reduce our level of suffering.
Relating differently to unpleasant experiences: The way we relate to difficult and unpleasant experiences is a primary factor in how (and how much) they affect us. We often react to them in ways that make them stronger. In this session, we’ll learn how to allow in our unpleasant experiences, just let them be, and respond to them with acceptance, which helps calm them and minimize the negative impact they have.
Relating differently to our thoughts: Our thoughts have a powerful effect on our mood. Often we get stuck in our heads and allow our thoughts to dictate how we feel. But our thoughts are just thoughts, nothing more, and we don't need to let them control us like this. In this session, we'll learn two ways we can relate to our thoughts that can help take away their power and change how we feel.
Using mindful action to take better care of ourselves: Our actions and behaviour have a powerful effect on our mood and how we feel. When we act out of habit on automatic pilot, we often end up doing things that contribute to our low moods and unpleasant feelings. In this session, we'll learn how changing our behaviour and acting more mindfully can help lift our mood and improve the way we feel.
Learning from the past and planning for the future: Since we cover a great deal of material over a relatively short amount of time, we finish with a comprehensive reiview. In this session we'll go over key concepts from each session, and use your experiences throughout the program to come up with a sustainable mindfulness practice that you can continue to use once this program is over.
My name's Greg Dorter and I'm a psychotherapist in private practice in Canada. I first started practicing mindfulness and mindfulness meditation about 20 years ago, and ever since then mindfulness has been an important part of my life. I've been a psychotherapist for 15 years, and Mindfulness Based Cognitive Therapy and other mindfulness-based approaches are an important part of my practice. I developed this online MBCT/MBSR program based on clinical experience using MBCT and other mindfulness practices, as well as my personal experience using mindfulness and mindfulness meditation in my life.