Mindfulness-Based Cognitive 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 21, 2020 (6:00 – 8:30pm) Monday Sept 30, 2019 (2:00 – 4:30pm)
Thursday April 9 , 2020 (2:00 – 4:30pm) Thursday Jan 23, (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

Self-Help Workbooks

Printable Worksheets from Mind Over Mood

Other

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