What is Mindfulness-Based Cognitive Therapy?

Mindfulness-Based Cognitive therapy (MBT) is a therapy that focuses on an individual’s non-judgmental awareness of the current moment, including their thoughts, bodily sensations, and environment.

Based in Buddhist and Taoist practices, and formulated by Zindel Segal, Mark Williams, and John Teasdale, MBCT was developed as a way to help people, particularly those with recurrent depression, break the cycle of automatic negative thinking patterns. It integrates principles from cognitive-behavioural therapy (CBT) with meditative practices and attitudes grounded in mindfulness.

Thoughts Are Seen Like a River

In MBT, thoughts are seen like a river: constantly flowing, ever-changing, and often outside of our control. Instead of trying to stop or alter the river, mindfulness invites us to sit on the bank and observe. This perspective helps individuals step back from their thoughts, rather than becoming entangled or overwhelmed by them.

For example, instead of thinking “I’m a failure” and believing it completely, mindfulness teaches you to recognise it as just a thought, a mental event that arises and passes. You might even label it gently: “Ah, there’s the ‘I’m a failure’ thought again.” Over time, this shift creates space between the thinker and the thought, allowing more freedom in how one responds.

How Does It Work in Practice?

Mindfulness-Based Cognitive Therapy is typically delivered in an 8-week group format, where participants are guided through mindfulness meditation practices, simple yoga movements, and CBT-based exercises. Core components include:

• Body scan meditation – Bringing awareness to each part of the body in a gradual and non-judgmental way.

• Sitting meditation – Focusing on the breath or other anchors while acknowledging distractions.

• Mindful movement – Gentle stretches or yoga postures practiced with present-moment attention.

• Cognitive exercises – Exploring how thoughts and emotions are linked, and how mindfulness can help disrupt negative cycles.

  
  

Home practice is an essential part of MBT, with participants encouraged to engage in daily mindfulness exercises, journal their experiences, and reflect on their patterns of thinking.

Who Can Benefit?

While MBT was originally developed to prevent relapse in people with major depressive disorder, its benefits extend far beyond that. It’s now used to help individuals with anxiety, stress, chronic pain, and even substance use. Research shows that mindfulness practices can reduce rumination, enhance emotional regulation, and increase overall well-being. Although we do not offer Mindfulness-Based Cognitive Therapy at the Sunshine Club, many of our psychologists do offer mindfulness or CBT therapies as part of treatment plans.