Richard Sears – 2-Day Experiential Course: MBCT From Start to Finish

Outline

Foundations & Principles of MBCT

• 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

Core Techniques of MBCT

• 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 feeing records
  • Identifying relapse signatures
  • Relapse prevention plans

STEP-BY-STEP GUIDED EXERCISES FOLLOWED BY MINDFUL INQUIRY

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
  • Noticing 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

How to Be Present with Our Experiences

• Session 4 – Staying 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 about their power
  • How fighting thoughts can make them worse
  • Tools for taking the power away from negative thoughts

How to Make Skillful Choices

• 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

MBCT-Based Interventions for:

Trauma

• Relating differently to intrusive thoughts and feelings
• Memory reconsolidation to reprogram old reactions

Anxiety

• 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

Chronic Pain

• Tease apart thoughts and reactions from physical pain
• Create a life worth living and bringing the pain along for the ride

Stress

• How long-term stress affects short-term crises
• Harness the energy of the stress response

Depression

• Urge surfing – “riding the waves” versus struggling
• Chain analysis – find and change the causes of relapse

Children & Adolescents

• Recognize choice points
• The snow globe analogy for working with swirling thoughts