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 Groups, 2019 / 2020 dates:
|
MBSR
|
MBCT |
| Thursday Oct 17, 2019 (2:00 – 4:30pm) | Tuesday Sept 10, 2019 (6:00 – 8:30pm) |
| Tuesday Jan 28, 2020 (6:00 – 8:30pm) | Monday Sept 30, 2019 (2:00 – 4:30pm) |
| Thursday April 9 , 2020 (2:00 – 4:30pm) | Thursday Jan 30, (2:00 – 4:30pm) |
| Tuesday April 7, 2020 (6:00 – 8:30pm) | |
| Silent Retreats (for both MBSR and MBCT) Sundays (9:00 – 3:00pm) |
|
| Nov 3rd, 2019 | |
| Dec 8, 2019 | |
| Mar 8, 2020 | |
| June 7, 2020 |
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
