Mindfulness-Based Cognitive Therapy (MBCT)
Overview
Mindfulness-Based Cognitive Therapy is a group-based 8-week course (plus one week for orientation), in which participants learn to recognize patterns of mind that tend to lead to negative ways of thinking and develop new relationships with them. Through the practice of mindfulness and cognitive therapy exercises, participants learn to observe their moment-to-moment experience in the mind and body, exploring automatic patterns of thinking and feeling with a focus on kindness and care for wellbeing. Participants have the opportunity to develop the skill of being with moods, thoughts or emotions without being carried away or struggling with them, thus keeping in touch with the present moment with equanimity.
This MBCT course is suitable for participants with no previous mindfulness experience. It is also suitable for people who would like to deepen their existing experience, and for those who work with the body and mind, e.g. practitioners of Alexander Technique, DBT, Feldenkrais, psychotherapy, Pilates, and yoga.
MBCT is recommended by NICE in the treatment of depression. For more detail on MBCT and its clinical use, please visit https://www.bangor.ac.uk/mindfulness/nhs.php.en
Current offering
This course is not currently running. Please contact me if you or your group is interested in participating.
Why Practice Mindfulness?
Mindfulness practice is known for the many benefits it may provide, including:
fostering a more skillful relationship to life's stressors and unpleasant events;
cultivating self-awareness - awareness of the nature of our body, mind and emotions;
developing the ability to work with difficult emotions from a new, kinder perspective;
and much more.
Course Information
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In this 8-week program (plus a pre-course interview, 8 class sessions & 1 whole day of practice), you will learn how to practice mindfulness and how to develop skills to work with the challenges and difficulties of everyday life. Self-care and awareness of one's needs is emphasized in each session.
This course includes:
- Guided instruction in Mindfulness Meditation in the established MBCT curriculum
- Gentle stretching and mindful movement practices
- Group dialogue and discussions aimed at enhancing awareness in everyday life
- Daily home practice and resources
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This course is delivered online via Zoom. This doesn't mean that you have to do the course at a desk. If possible, create the space first, then invite the computer ;).
Participants will be invited to do a variety of activities like mindful movement, lying down meditations, sitting meditations and interaction with participants and the group.
Participants are encouraged to have a space where they can sit comfortably and also do some light stretching on a yoga mat or small carpet. If you have limited space, you can still do the adapted movements sitting in a chair or standing.
For best results, a computer and good internet connection are requested, as participants will be asked to use their video. Cellphones and tablets are discouraged if they can be avoided.
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Mindfulness is essentially a practice, so it requires some commitment on your behalf. You will be asked to make the commitment to show up to class, practice on your own from week to week (about 45-60 minutes per day for best results) and you will have some simple homework assignments. In truth, it is a commitment to yourself and your well-being. It is completely understandable how difficult it is to carve out time to add yet another "to-do" on our already full list. However, the practice and commitment to practice is essential to the program and if you do not think that you can make the commitment, it is best not to start at this time. We do ask that you attend the first and last sessions as obligatory.
What you are asked to commit to:
Orientation Session
Eight 2-hour weekly sessions
One 4-hour silent retreat to deepen your practice
Daily home practices - between 45-60 minutes per day.
Readings and reflection
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MBCT is not psychotherapy or a substitute for psychological treatment. There are however many therapeutic effects of this practice. It is important to differentiate between the two and have realistic expectations. Although the debate is ongoing, some mindfulness exercises may not be ideal for those who are dealing with a psychiatric disorder or severe depression (particularly if it is in an acute phase); or for those who are having suicidal thoughts. To be on the safe side, 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, before signing up. If you are having thoughts of suicide please seek help near you immediately: https://en.wikipedia.org/wiki/List_of_suicide_crisis_lines
Mindfulness practice will teach you how to be fully aware and present in each moment, and be with whatever arises. This comes with many benefits, however, sometimes this involves facing difficulty or unpleasant events, as they arise in the present. In this practice, we cultivate attitudes of curiosity, non-judging and kindness in order to do so. Turning towards difficulty is the key to reducing 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.
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We believe in accessibility to our courses. Thus, we offer the following sliding scale. Please mindfully consider the option that best suits you. Codes available when registering.
Regular Tuition> 295€: For those with sufficient financial resources at this time.
Reduced Tuition> 180€: For those with moderate resources at this time.
Grant Tuition> 120€: For those with limited resources at this time.
Special rates are also available for special circumstances. Please specify in the comments on the form below.
PLEASE ONLY SIGN UP IF YOU KNOW YOU CAN ATTEND ALL (or most of) THE CLASSES AS SPACES ARE LIMITED. Missing one session is sometimes unavoidable, but if possible, this should not be the first or last class. Missed classes are non-refundable.
Cancellation Policy
A full refund will be returned if you notify Victoria Fontana of your cancellation prior to the start of and up to the first session. There is no refund for cancellation as of session 2. Participants needing to withdraw after course start (session 2 or beyond) will have the option to attend their remaining sessions in a later course offering within the same calendar year (from course start date), if available, only upon written request before their original course ends.
Try a sample practice
Three-Step Breathing Space
The Three-Step Breathing Space is a brief practice you can do anytime of day to pause and return to a present and mindful way of being, to get off autopilot and reset. It is particularly useful in moments of stress, to help you come back to yourself and take a break.
What participants have to say…
The Instructor
Victoria Fontana has been teaching meditation and mindfulness for over 10 years. In addition to MBCT/MBSR, she is a Compassion-Based Resilience Training (CBRT) instructor, certified by the Nalanda Institute for Contemplative Science. She holds a certificate in Contemplative Psychotherapy from Nalanda and was trained as an Advanced Mindfulness Consultant by the Escuela Española de Desarrollo Transpersonal, in El Escorial, Spain, accredited by the European University of Miguel de Cervantes, Valladolid. She holds an M. A. in Education from the University of Washington.
Victoria is an Adjunct Professor at IE University, teaching for the IE Center for Health, Wellbeing & Happiness, among other departments. She is a collaborating teacher at Nalanda Institute for Contemplative Science in NY and with Conplenaconciencia in Spain. In addition to teaching, she is a Mindfulness & Conscious Leadership Coach, ACC with ICF certification.
