MBCT Programme

(Segal et al., 2013)









Introducing mindfulness

Mindfulness means paying attention, in the present moment, on purpose, without judgement.

Automatic pilot

Mindfulness of eating

Body scan


Focus on the body: recognising automatic patterns and chains of thought, emotion, sensation and action

Body scan

Mindfulness of breath

Awareness of pleasant events


Mindfulness of the breath

Awareness of experience through movement

Awareness of reactions as they occur

Mindful stretches and yoga

Three-minute breathing space

Sitting meditation

Awareness of unpleasant events


Staying present, using mindfulness to take a wider perspective on experience and relate to it differently

Seeing and hearing meditations

Sitting meditation

Three minute breathing space during difficulties

Education about cycles maintaining depression and problems


Allowing experience to be as it is without trying to make it different. Acceptance allows us to see more clearly what, if anything, needs to change

Introducing a difficulty into the practice: staying with, focusing on rather than pushing away

Extended breathing space, focus on difficulty


Thoughts are not facts. Being aware of thoughts without seeing them as real gives flexibility of responses and interrupts automatic patterns of reaction

Sitting meditation, awareness of thoughts

Understanding of moods and thoughts and alternative viewpoints

Using breathing space as ‘first step’

Preparing home practice for end of course


How best to take care of myself?

Using breathing spaces to decide on wise action

Identifying relapse signatures

Sitting meditation

Links between activity and mood

Pleasurable and mastery activities

Actions to deal with set-backs and relapse signatures

Mindful walking


Using what has been learned to deal with future moods. Carrying on with regular mindfulness practice. Links to positive reasons to look after ourselves

Body scan

Review of learning

Keeping up momentum

Concluding meditation