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THE 8 WEEK MBCT for LIFE COURSE 

 

Please see the Oxford Mindfulness Centre website for full details about the Mindfulness for Life course. 

The MBCT-L course is intended to be transformational.

It is designed to cultivate wellbeing and has some new practices and exercises, for example: 

appreciation of the pleasant and befriending 

Course Outline for MBCT-L

Orientation Session 
Waking up from automatic pilot

Another way of being: Keeping the body in mind

Gathering the scattered mind

Recognising reactivity

Allowing and letting be

Responding skilfully: Thoughts are not facts

Retreat day - Deepening practice 

How can I best take care of myself?

Mindfulness for life

THE 8 WEEK MBCT for DEPRESSION COURSE 

The 8 week course is designed to develop practices that help us be in the present moment. In the course we learn new ways to respond to our thoughts and feelings, this can help overcome stress, anxiety and depression. 


Over the 8 weeks of the course, the practices help you:

  • to become familiar with the workings of your mind

  • to notice the times when you are at risk of getting caught in old habits of mind that re-activate downward mood spirals

  • to explore ways of releasing yourself from those old habits and, if you choose, enter a different way of being.

  • to put you in touch with a different way of knowing yourself and the world

  • to notice small beauties and pleasures in the world around you instead of living in your head.

  • to be kind to yourself instead of wishing things were different all the time, or driving yourself to meet impossible goals.

  • to find a way so you don’t have to battle with yourself all the time

  • to accept yourself as you are, rather than judging yourself all the time.

A workbook or handouts with a set of guided meditations accompanies the course, so that participants can continue to practise at home. If possible, it is recommended to try and carry out the suggested home practice which is a gentle but regular daily discipline of various meditation and awareness practices. It is suggested that a total of 20-45 mins (spread throughout the day), 6 days a week is set aside for these practices (but it is possible to benefit with less practice time).

To get the most from the course it is recommended that you try and attend at least 6 out of the 8 classes. Topics covered in weeks missed can be caught up in your own time using the workbook or handouts. Each session is 2 hours long and includes guided meditations and group discussions. The meditations are practised either seated in chairs or lying down.

Week by Week


  • Orientation session - An opportunity to meet each other and learn about the course 

  • Week 1 - Moving from living on ‘automatic pilot’ to living with awareness and conscious choice

  • Week 2 - Moving from relating to experience through thinking to directly sensing

  • Week 3 - Moving from dwelling in the past and future to being fully in the present

  • Week 4 - Moving from trying to avoid, escape, or get rid of unpleasant experience to approaching it with interest 

  • Week 5 - Moving from needing things to be different to allowing them to be just as they already are

  • Week 6 - Moving from seeing thoughts as true and real to seeing them as mental events that may not correspond with reality 

  • Week 7 - Moving from treating yourself harshly to taking care of yourself with kindness and compassion

  • Week 8 - Planning a mindful future