The MBCT-L Programme

MBCT-L is an adaptation of Mindfulness-based Cognitive Therapy which was originally developed to prevent relapse in those suffering from recurrent depression. For an overview of the differences in themes and practice between the two courses please see MBCT-L or MBCT.

The MBCT-L programme is broadly structured over eight weekly sessions and a commitment to home practice.

• The earlier parts of the programme focus on developing mindfulness skills through a range of practices intended both to enhance attentional control as well as develop an friendly awareness flavoured with attitudinal qualities of curiosity, care, patience, kindness and equanimity brought to experiences whether they are pleasant, neutral or unpleasant.

• Throughout there is emphasis on developing understanding and insight into the creation and maintenance of human distress, and how this can be addressed by mindfulness training. This is based on both cognitive science and foundational traditions. You learn that habitual reactive patterns such as fear, denial and discrepancy-based thinking create and re-create distress. You learn that ruminating on or pushing away difficult experiences can maintain distress and through practice learn skilful ways of relating to experience. The theme of responding compassionately and mindfully in place of unhelpful reactivity is at the core.

• In the later parts of the programme, there is a growing emphasis on applying this learning to everyday life - whether in working with distress and difficulties, or savouring the positive, realising potential and flourishing.

• In MBCT-L people from all walks of life participate together in the programme over eight weekly sessions of 2 hours each and usually a full day of mindfulness practice, which normally takes place between sessions six and seven.

Some things to consider

Mindfulness practice will teach you how to be more aware and present in each moment with whatever arises. Sometimes this involves facing difficulty or unpleasant events, as they arise in the present. In MBCT-L, we cultivate attitudes of curiosity, non-judging and kindness, recognising that often turning towards difficulty can reduce dissatisfaction and unhappiness. Developing your ability to see unpleasant events as they arise will create a space for you to deal with them before they become more intense or take over your nervous system.

All guided practices are offered as a choice and nothing is obligatory, we emphasis self-care and staying within our window of tolerance as well as recognising that many of us have traumas that we may not even be aware of ourselves until take a programme like this.

The programme includes:

• Guided instruction in mindfulness meditation

• Gentle stretching and movement, some of which may be done on the floor

• Group dialogue and discussions aimed at enhancing awareness in everyday life

• Daily home assignments

MBCT-L is not psychotherapy despite the many therapeutic effects of this practice. It is important to differentiate between the two and have realistic expectations. Some mindfulness exercises may not be ideal for those who are dealing with a psychiatric disorder, particularly if it is in an acute phase. If you are in psychiatric treatment or therapy, please consult with your doctor or therapist to know if their support is needed or if this program is right for you at this time, ideally before committing yourself.

We would also request that you begin with an intention to honour the confidentiality of all participants and course content and will ask you to continue with this throughout.

Investment

Mindfulness is essentially a practice, so it will require some commitment on your behalf. You will be asked to show up, practice on your own from week to week (up to 40 minutes per day for best results) and engage with some simple assignments. It is completely understandable how difficult it is to carve out time to add yet another thing to a busy life. However, the commitment to practice is essential to the programme.

Taking a mindfulness course can be a good investment. To get the best value I would suggest that you make the commitment to yourself to do the work and take your own wellbeing seriously.