Mindfulness-Based Group Therapy
Mindfulness, is the awareness that arises through paying attention on purpose,
in the present moment and non-judgementally.
~ Jon Kabat-Zinn
Mindfulness & COVID-19
Mindfulness Groups, 2019 / 2020 dates:
|
MBSR
(Orientation plus 8 week therapy) |
MBCT (Orientation plus 8 week therapy) |
| MBSR Group 4 ** Group FULL – CANCELLATION List Available ** Thursdays, April 9 to June 11, 2020 (skipping May 7th) 2:00pm to 4:30pm AFTERNOONS Silent Retreat on Sunday June 7th, 9:00am – 3:00pm |
MBCT Group 4 ** Group FULL – CANCELLATION List Available ** Tuesdays, April 7 to June 16, 2020 (skipping May 5th and May 12th) 2:00pm to 4:30pm AFTERNOONS Silent Retreat on Sunday June 7th, 9:00am – 3:00pm |
| MBSR Group 5 Thursdays, October 8 to December 10, 2020 (skipping Nov 5th) 2:00 – 4:30pm AFTERNOONS Silent Retreat on Saturday Nov 28th, 9:00am – 3:00pm |
MBCT Group 5 ** Group FULL – CANCELLATION List Available ** Tuesdays, April 7 to June 16, 2020 (skipping May 5 and May 12th) 6:00pm to 8:30pm EVENINGS Silent Retreat on Sunday June 7th, 9:00am – 3:00pm |
| MBCT Group 6 Tuesdays, October 6 to December 8, 2020 (skipping Nov 3rd) 2:00pm to 4:30pm AFTERNOONS Silent Retreat on Saturday November 28th, 9:00am – 3:00pm |
|
| MBCT Group 7 Tuesdays, October 6 to December 8, 2020 (skipping Nov 3rd) 6:00pm to 8:30pm EVENINGS Silent Retreat on Saturday November 28th, 9:00am – 3:00pm |
Homework To Improve Your Mood
- Daily Meditation – 3 to 20 minutes every day (consider an App with a timer like Insight Timer; free for Apple and Android)
- Daily Mindfulness – be mindful during a routine daily activity like washing the dishes
- Be physically active – go for a walk
- Eat healthy real foods – limit processed foods and junk food
- Limit recreational stimulants and drugs – like caffeine, alcohol, marijuana or other drugs
- Mindful eating – notice your foods appearance, smell, texture and taste
- Consider what you are grateful – write it down
- Consider what activities bring you pleasure – write them down
Meditation: Guided Meditations based on Mindfulness-Based Cognitive Therapy for Depression
- The Centre for Mindfulness Studies – https://www.mindfulnessstudies.com/meditations/
- Guilford Press Mindfulness-Based Cognitive Therapy for Depression (you will need to register to access) – https://www.guilford.com/companion-site/Mindfulness-Based-Cognitive-Therapy-for-Depression-Second-Edition/9781462507504/guided-meditation-practices
Self-Help Workbooks
- The Mindful Way Workbook: An 8 – Week Program To Free Yourself From Depression and Emotional Distress; Teasdale, Williams, Segal – https://www.guilford.com/books/The-Mindful-Way-Workbook/Teasdale-Williams-Segal/9781462508143
- Mind Over Mood; Greenberger, Padesky –https://www.guilford.com/books/Mind-Over-Mood/Greenberger-Padesky/9781462520428
Printable Worksheets from Mind Over Mood
- Thought Record pdf – https://www.guilford.com/add/greenberger/MOM2-worksheet-9-2.pdf
- Making an Action Plan – https://www.guilford.com/add/greenberger/MOM2-worksheet-10-2.pdf
- Activity Scheduling pdf – https://www.guilford.com/add/greenberger/MOM2-worksheet-13-6.pdf
Other
- Cognitive Disortions – https://www.therapistaid.com/worksheets/cognitive-distortions.pdf
- Ted Talk with Andy Puddicombe – https://www.ted.com/talks/andy_puddicombe_all_it_takes_is_10_mindful_minutes
Mindfulness Books
- The Mindful Way Through Depression; Williams, Teasdale, Segal, Kabat-Zinn
- Mindfulness for Beginners; Jon Kabat-Zinn
Cognitive Behavioural Therapy Apps
- Thought Diary (Apple) or Thought Record Diary (Android); free
- MoodKit App: Apple and Android; $6.99
Track mood; Thought Record; Journal; Activities - Depression CBT Self-Help Guide; Android; free
Track mood; Thought Record; Journal; Activities - Woebot: Apple and Android; free
Mindfulness and Meditation Apps
- Your Phone Timer; free! (however the benefit of Apps may include access to guided meditations, reminders and tracking)
- Insight Timer – free for Apple and Android
- Headspace (free beginner videos); Meditation Studio; Pacifica; Calm
- Oprah and Deepak’s 21 Day Mediation Experience App or on-line
