8 Week Mindfulness Training MBSR & MBCT
The two main approaches to mindfulness training that have been developed in recent years are Mindfulness-Based Stress Reduction (MBSR) and Mindfulness Based Cognitive Therapy (MBCT) both of which are taught over eight 1.5 to 2 hr sessions. Clients learn mindfulness in a group under the guidance of an experienced teacher who provides insight and support.
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Initially both were intended to be used for clients with psychological or physical problems. However, research also demonstrates that MBSR and MBCT are also highly effective for clients who do not have a medical problem, but want to enhance wellbeing and flourish in life. They are broadly similar, and are often used flexibly.
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MBSR
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MBSR was developed by Jon Kabat-Zinn and colleagues at the University of Massachusetts Medical Centre in the United States, for populations with a wide range of physical and mental health problems. It has been extensively studied since the late 1970’s. The evidence base on MBSR shows significant positive effect sizes with participants with chronic pain, fibromyalgia, multiple sclerosis, generalised anxiety disorder and panic, psoriasis, cancer and health care provider self-care. They have extended the teaching of MBSR into corporate settings, the criminal justice system and schools.
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MBCT
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MBCT was developed at the University of Oxford and is an integration of MBSR with Cognitive Behavioural Therapy (CBT). Since the 1990s, it has been extensively researched. Its original intention was to prevent relapse in patients with depression and it has been shown to be highly effective at preventing relapse. It is now a recognised psychotherapeutic approach, used within the NHS. This technique works by teaching clients to disengage from habitual ‘automatic’ unhelpful rumination patterns. The core skill is teaching is to intentionally ‘shift mental gears’ from ‘doing’ to ‘being’.
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However, we do not have to suffer from depression to benefit from moving from a ‘human doing’ to a ‘human being’! Many teachers also find MBCT is helpful for those without psychological problems who are looking for help with self-critical thoughts and the ‘busyness’ of life.
Other targeted versions have now been developed. e.g. anxiety, chronic fatigue syndrome, substance abuse and oncology patients.
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What is Mindfulness?
Mindfulness is a very powerful and simple practice of training our attention in a kindly way. It’s powerful because it can interrupt the habit of getting lost in thoughts, mostly about the future or past, which often generates more stress on top of the real pressures of everyday life. It’s simple in that it’s really just about paying attention to what’s happening here and now (i.e. thoughts, emotions and sensations) in a non-judgemental way.
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The Evidence
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Over the last 30 years, academic research in the fields of neuroscience, psychology and physical medicine have documented the wide-ranging benefits of learning mindfulness. Indeed, the evidence has shown that it can be an effective aid in the treatment of many mental and physical health issues, as well as generally improving our performance, relationships, and wellbeing.
The 8-week mindfulness course format has been extensively researched and is generally considered to be ‘gold standard’. However, more recent research also supports a shorter course format.
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For more information check out this video where Professor Mark Williams talks about the science of mindfulness.
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