Feeling wired, worried, or stuck in the same thought loops?
Mindfulness-Based Cognitive Therapy (MBCT) gives you a clear set of practices to quiet mental noise and reset the body.
By blending mindfulness skills with cognitive-behavioral psychology, MBCT teaches you to notice thoughts without getting pulled in, steady your nervous system, and choose healthier responses.
Learn about MBCT, how it works, practical exercises you can start today, and how Heatherstone Counseling supports you with structured, evidence-based care.
What is Mindfulness-Based Cognitive Therapy (MBCT)?
MBCT is a structured program that combines mindfulness practices, like breath awareness and body scans, with core CBT tools for working with thoughts and behaviors.
The goal is not to “empty” the mind. It’s to change your relationship with thoughts, feelings, and body sensations so you suffer less and respond more wisely.
MBCT is often delivered in weekly sessions, with guided practice, home exercises, and brief check-ins to help you build lasting habits.
How MBCT Combines Mindfulness and Cognitive Therapy
Mindfulness builds present-moment awareness; CBT adds practical skills for shifting unhelpful patterns.
Together they help you:
- Notice automatic thoughts as “mental events,” not facts
- Pause rumination and catastrophic thinking before it snowballs
- Tune into body cues (tight chest, racing pulse) and settle the stress response
- Choose small, values-based actions that move life forward
You learn to watch a thought like “I can’t handle this” arise, label it, and return to the here-and-now. From that steadier place, CBT tools like reframing, problem-solving, and behavior activation work better.
Benefits of MBCT for Mental Health
Reducing Stress and Anxiety
Mindfulness lowers reactivity, while CBT offers step-by-step ways to respond. The result is fewer spirals, calmer physiology, and more room to think clearly. Many people sleep better, communicate more directly, and feel less on edge.
Preventing Relapse in Depression
MBCT teaches early-warning awareness: you spot mood shifts sooner and act sooner. Skills like activity scheduling, “opposite action,” and compassionate self-talk help you break the cycle of withdrawal and self-criticism.
Building Emotional Awareness
Instead of fighting feelings, you learn to notice them, name them, and ride the wave. That awareness makes space for better choices, such as reaching out, setting limits, or taking a small step that supports your day.
Mindfulness Exercises You Can Try Today
Try one of these short stress reduction techniques:
Three-Minute Breathing Space (3MB)
- Minute 1: Notice: what’s here right now? Thoughts, feelings, body sensations.
- Minute 2: Narrow: bring attention to the breath, in and out.
- Minute 3: Expand: include the whole body breathing.
Label and Let Go
- When a sticky thought appears, silently label it: “planning,” “worrying,” or “judging.”
- Gently return to your breath or your task.
S.T.O.P. Pause
Stop. Take a breath. Observe what you feel and need. Proceed with one small, wise action.
Five-Minute Body Scan
Move attention from toes to head. Notice tension without fixing it. Imagine the breath moving through tight areas as you soften your stance.
Mindful Walking (2–5 minutes)
Feel the lift-move-place of each step. If the mind wanders, come back to the feet.
Pick one practice and use it at the same time each day. Consistency matters more than length. These are core group therapy benefits that last.
How Heatherstone Supports MBCT Practice
At Heatherstone Counseling, licensed therapists guide MBCT in a warm, practical format:
- Structured sessions: Clear themes each week (awareness, reactivity, self-compassion), with simple homework you can fit into real life.
- Skills + support: Mindfulness practice, CBT strategies, and coaching to troubleshoot roadblocks.
- Integrated care: Combining MBCT with individual therapy or skills from CBT and DBT when helpful.
- Track progress: Brief check-ins on sleep, mood, and stress so you can see what’s working.
Whether you’re managing anxiety, stress, or recurring depressive thoughts, we’ll tailor MBCT to your goals and pace.
Groups That Fit Your Goals
Ready to try mindfulness-based cognitive therapy with guidance you can trust?
Heatherstone Counseling offers MBCT sessions that help you build mental clarity, calm the body, and create habits that last.
Reach out to learn more or schedule your first session.
