Structured eight-week programmes such as MBSR and MBCT
A mindfulness course is a structured programme, usually eight weekly sessions of two to two-and-a-half hours, that teaches mindfulness meditation and how to apply it to everyday life. The two best-known formats are Mindfulness-Based Stress Reduction (MBSR) and Mindfulness-Based Cognitive Therapy (MBCT), which includes elements of cognitive therapy and was developed to prevent depression relapse.
NICE recommends MBCT for adults with recurrent depression who are currently well, and it is offered on the NHS in some areas. MBSR has good evidence for reducing stress. Courses involve home practice of around 30 to 45 minutes a day, so they work best when you can commit to the full eight weeks; many centres also run a day of silent practice midway through.
An eight-week course costs about £200 to £450 at a wellness centre, with concessions often available, and online versions are cheaper. Choose a teacher listed with the British Association of Mindfulness-Based Approaches (BAMBA). If you are currently in an acute episode of depression, trauma or crisis, speak to your GP first; a good teacher will hold a pre-course conversation to check the timing is right.
Also known as: MBSR course, MBCT course, eight-week mindfulness course.
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An eight-week MBSR or MBCT course typically costs £200 to £450 in person, with concessions at many centres. Online versions start at around £150.
Both are eight-week courses. MBSR focuses on stress; MBCT adds cognitive therapy elements and was designed to help prevent relapse in recurrent depression, for which NICE recommends it.
A weekly session of around two hours plus 30 to 45 minutes of daily home practice. The home practice is what makes the course effective.
