Mindfulness for Anxiety, Depression, and everyday stress
Mindfulness-Based Cognitive Therapy (MBCT)
Learn to meet your thoughts, moods, and emotions — without being carried away by them.
Mindfulness-Based Cognitive Therapy is an evidence-based, 8-week group program (plus a one-week orientation) designed to help you recognize habitual patterns of thinking and develop a healthier, more compassionate relationship with your inner experience.
Through guided mindfulness practices and cognitive therapy exercises, you will learn to observe automatic patterns of thinking, emotions, and moment-to-moment experiences in the body — without immediately reacting, resisting, or becoming overwhelmed by them. Over time, this practice supports greater emotional balance, clarity, and resilience.
Rather than trying to “fix” or push away difficult experiences, MBCT helps you cultivate the skill of being with what’s present — meeting thoughts and moods with awareness, kindness, and steadiness. This allows you to stay connected to the present moment, even during times of stress or emotional challenge.
MBCT is recommended by NICE in the treatment of depression.
For more detail on MBCT and its clinical use, please visit https://www.bangor.ac.uk/mindfulness/nhs.php.en
Course Information
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In this 8-week program (plus a pre-course interview, 8 class sessions & 1 whole day of practice), you will learn how to practice mindfulness and how to develop skills to work with the challenges and difficulties of everyday life. Self-care and awareness of one's needs is emphasized in each session.
This course includes:
- Guided instruction in Mindfulness Meditation in the established MBCT curriculum
- Gentle stretching and mindful movement practices
- Group dialogue and discussions aimed at enhancing awareness in everyday life
- Daily home practice and resources
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This course is delivered online via Zoom. This doesn't mean that you have to do the course at a desk. If possible, create the space first, then invite the computer ;).
Participants will be invited to do a variety of activities like mindful movement, lying down meditations, sitting meditations and interaction with participants and the group.
Participants are encouraged to have a space where they can sit comfortably and also do some light stretching on a yoga mat or small carpet. If you have limited space, you can still do the adapted movements sitting in a chair or standing.
For best results, a computer and good internet connection are requested, as participants will be asked to use their video. Cellphones and tablets are discouraged if they can be avoided.
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Mindfulness is essentially a practice, so it requires some commitment on your behalf. You will be asked to make the commitment to show up to class, practice on your own from week to week (about 45-60 minutes per day for best results) and you will have some simple homework assignments. In truth, it is a commitment to yourself and your well-being. It is completely understandable how difficult it is to carve out time to add yet another "to-do" on our already full list. However, the practice and commitment to practice is essential to the program and if you do not think that you can make the commitment, it is best not to start at this time. We do ask that you attend the first and last sessions as obligatory.
What you are asked to commit to:
Orientation Session
Eight 2-hour weekly sessions
One 4-hour silent retreat to deepen your practice
Daily home practices - between 45-60 minutes per day.
Readings and reflection
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MBCT is not psychotherapy or a substitute for psychological treatment. There are however many therapeutic effects of this practice. It is important to differentiate between the two and have realistic expectations. Although the debate is ongoing, some mindfulness exercises may not be ideal for those who are dealing with a psychiatric disorder or severe depression (particularly if it is in an acute phase); or for those who are having suicidal thoughts. To be on the safe side, if you are in psychiatric treatment or therapy, please consult with your doctor or therapist to know if their support is needed or if this program is right for you at this time, before signing up. If you are having thoughts of suicide please seek help near you immediately: https://en.wikipedia.org/wiki/List_of_suicide_crisis_lines
Mindfulness practice will teach you how to be fully aware and present in each moment, and be with whatever arises. This comes with many benefits, however, sometimes this involves facing difficulty or unpleasant events, as they arise in the present. In this practice, we cultivate attitudes of curiosity, non-judging and kindness in order to do so. Turning towards difficulty is the key to reducing dissatisfaction and unhappiness. Developing your ability to see unpleasant events as they arise will create a space for you to deal with them before they become more intense or take over your nervous system.
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We believe in accessibility to our courses. This course is offered with a sliding scale. Please mindfully consider the option that best suits you.
I am pleased to be currently offering MBCT through the Mindfulness and Health Institute (MHI)
interested in participating or running a Group program? Please contact me
Why Practice Mindfulness?
Mindfulness practice is known for the many benefits it may provide, including:
fostering a more skillful relationship to life's stressors and unpleasant events;
cultivating self-awareness - awareness of the nature of our body, mind and emotions;
developing the ability to work with difficult emotions from a new, kinder perspective;
and much more.
Try a sample practice
Three-Step Breathing Space
The Three-Step Breathing Space is a brief practice you can do anytime of day to pause and return to a present and mindful way of being, to get off autopilot and reset. It is particularly useful in moments of stress, to help you come back to yourself and take a break.
What participants have to say…
The Instructor
Victoria Fontana has been teaching meditation and mindfulness for over 10 years. In addition to MBCT/MBSR, she is a Compassion-Based Resilience Training (CBRT) instructor, certified by the Nalanda Institute for Contemplative Science. She holds a certificate in Contemplative Psychotherapy from Nalanda and was trained as an Advanced Mindfulness Consultant by the Escuela Española de Desarrollo Transpersonal, in El Escorial, Spain, accredited by the European University of Miguel de Cervantes, Valladolid. She holds an M. A. in Education from the University of Washington.
Victoria is an Adjunct Professor at IE University, teaching for the IE Center for Health, Wellbeing & Happiness, among other departments. She is a collaborating teacher at Nalanda Institute for Contemplative Science in NY and with Conplenaconciencia in Spain. In addition to teaching, she is a Mindfulness & Conscious Leadership Coach, ACC with ICF certification.
