MBCT: Mindfulness Based Cognitive Therapy - Residential
In the same way that physical exercise is recognized as supporting physical health, there is a growing recognition that mindfulness training and cognitive-behavioural therapies can support our mental health and wellbeing.
Mindfulness is rooted in ancient wisdom and practices, while cognitive behavioural methods were developed within modern psychological science. They have different perspectives, but each offers specific ways to a common end – to become more familiar with the patterns of the mind and learning to work with it more skillfully. The combination of the two approaches has great potential to alleviate suffering and enable people to live their lives more fully.
Mindfulness-based cognitive therapy (MBCT) was developed some 15 years ago by Zindal Segal, then of the Centre for Addiction and Mental Health at the University of Toronto; Mark Williams, then of the University of Bangor, and subsequently, University of Oxford; and John Teasdale then of the Applied Psychology Unit of the Medical Research Council in Cambridge.
In 2004, the UK National Institute Health and Clinical Excellence (NICE) endorsed MBCT as an effective treatment, given evidence from randomized controlled trials that indicated MBCT can reduce rates of relapse by 50% among patients who suffer from recurrent depression. In 2009, following further trials, the recommendation was updated and given ‘key priority’ status.
Though originally developed to address recurrent depression, research suggests that mindfulness-based interventions may be beneficial for a wider range of mental health concerns. There is strong evidence that mindfulness can reduce anxiety, depression, and stress and help people cope with illness and pain (Khoury et al., 2013). Some studies show that the practice of mindfulness increases positive moods and cultivates compassion for self and others (Eberth & Sedlmeier, 2012; Khoury, Sharma, Rush, & Fournier, 2015). It may also improve some forms of attention and memory (Chiesa, Calati, & Serretti, 2011), There is also preliminary evidence that practising mindfulness has measurable effects on the brain (Tang, Holzel, & Posner, 2015).
Increasingly, MBCT is practised by people who are functioning well and enjoying good wellbeing, in order to develop their resilience, realise their full potential and flourish.
WHAT IS MINDFULNESS?
The word mindfulness means compassionate and lucid awareness, a sense of knowing what is happening in the external and internal world as it is happening. Most of us are more used to its opposite: mindlessness – times when we are not really conscious of what is going on, when we are most liable to make mistakes. Mindfulness means waking up and checking in to what’s happening so we can make wise choices.
In its more common usage in recent clinical literature, it has come to mean the awareness that emerges as a by-product of cultivating three related skills: (a) intentionally paying attention to moment-by moment events as they unfold in the internal and external world, (b) noticing habitual reactions to such events, often characterized by aversion or attachment (commonly resulting in over-thinking), and (c) cultivating the ability to respond to events, and to reactions to them, with an attitude of open curiosity and compassion.
MINDFULNESS MEDITATION
Mindfulness is traditionally cultivated by the practice of meditation in which people learn to pay attention in each moment with full intentionality and with friendly interest. Meditation is not about clearing the mind, but rather coming to see the mind’s patterns. Daily meditation practice allows people to see the way in which certain patterns of mind lead to escalation of emotions, despite our best efforts to control them. It also allows us to see more clearly what sorts of actions lead to more wholesome outcomes in everyday life.
When people practice mindfulness meditation for any length of time, a number of qualities of their experience change. People say they feel more aware or awake, feel calmer and are more able to see clearly and gain freedom from their own emotional patterns and habits. They feel freer to be more compassionate to themselves and to others.
The MBCT programme is typically delivered in 8 Sessions over 8 weeks, with an all-day session taking place around Session 6. It can also be delivered in an intensive format over 5-6 days. A set of Guided Meditations accompany the programme, so that participants can practise at home once a day, six days a week, throughout the course or at the end of the intensive retreat. Participants on an intensive version are encouraged to follow the The Mindful Way Workbook after the programme, to fully embed the learning and new patterns of behavior.
INTENSIVE RETREAT
The Ser Integral: Portuguese Center for Mindfulness the MBCT Intensive Retreat will provide an opportunity to experience the full curriculum of the MBCT programme over the course of 5 full days, together with additional sessions designed to enhance both experiential and group learning:
- Introduction to Mindfulness History /Science / Benefits
- Early Morning Mindful Movement
- 2 x MBCT Sessions per day
- 1 x ‘All-Day’ Silent Practise
- Home groups to Share Learning and Experiences
- Evening Practical / Discussion Seminars
- Guided Group Practise
Participants who attend all Core Sessions (MBCT sessions 1-8 + Full day of Practise) will receive a Certificate of Participation and Attendance.
For those seeking to become mindfulness teachers in the future, this certificate will support your application. If you are interested in becoming a Certified MBCT teacher check the information on Teacher Training organized by Ser Integral: Portuguese Center for Mindfulness in collaboration with the Oxford Mindfulness Center here (PT Information) andhere (EN information).
WHAT WILL YOU LEARN?
- Mindfulness starts when we recognise the tendency to be on automatic pilot and we make a commitment to learning how best to step out of it and become aware of each moment. Practising how to purposely move attention around the body shows both how simple, and also how difficult, this can be.
- Further focus on the body begins to show more clearly the ‘chatter of the mind’ and how this tends to control our reactions to everyday events.
- With greater awareness we begin to notice how busy and scattered the mind can often be. Learning to intentionally take the awareness to the breath, or body sensations, offers thepossibility of being more focused and gathered.
- The mind is most scattered when it tries to cling to something and avoid/escape other things. Mindfulness offers a way to stay present, to view things from another place, to help take a wider perspective and relate differently to experience.
- Relating differently involves bringing to experience a sense of ‘allowing’ it to be just as it is, without judging it or trying to make it different. Such an attitude of acceptance is a major part of taking care of oneself and seeing more clearly what, if anything, needs to change.
- Negative moods and the thoughts that accompany them restrict our ability to relate differently to experience. It is liberating to realise that our thoughts are merely thoughts, even the ones that say they are not!
- There are some specific things that can be done when depression, anxiety or stress threatens. Taking a breathing space will come first, and then deciding what action, if any, to take. Each person has his or her unique warning signs and having an awareness of these, ‘spotting’ them early, will help in making plans for how best to respond to the turmoil of the mind, depressed mood etc, before it becomes too overwhelming.
- Maintaining a balance in life is helped by regular mindfulness practice. Good intentions can be strengthened by linking such intentions to a positive reason for taking care of oneself.
DAY 1 Friday 16th November
17:00 - 18:00 ARRIVAL & CHECK IN
18:00 - 19:30 Introductions & Welcome
Pre-Programme Questionnaires
Introduction to Mindfulness
Programme Orientation
Home-Groups
Q&A
19:45 – 21:00 DINNER
21:15 - 21:45 Guided Practice(Optional)
DAY 2 Saturday 17thNovember
07:15 – 07:45 Mindful Movement
08:00 – 08:45 BREAKFAST
09:00 – 11:30 MBCT session 1
11:30 – 12:00 Journaling / Homegroup Reflection
12:00 – 15:00 LUNCH / Personal practice / Rest
15:00 – 17:30 MBCT session 2
17:30 – 18:00 Journaling / Homegroup
18:30 – 19:45 DINNER
20:00 – 21:00 Mindfulness Postures
21:00 – 21:30 Guided Practice (Optional)
DAY 3 Sunday 18th November
07:15 – 07:45 Mindful Movement
08:00 – 08:45 BREAKFAST
09:00 – 11:30 MBCT session 3
11:30 – 12:00 Journaling / Homegroup Reflection
12:00 – 15:00 LUNCH / Personal practice / Rest
15:00 – 17:30 MBCT session 4
17:30 – 18:00 Journaling / Homegroup Reflection
18:30 – 19:45 DINNER
20:00 – 21:00 Group work TBC
21:00 – 21:30 Guided Practice (Optional)
DAY 4 Monday 19th November
07:15 – 07:45 Mindful Movement
08:00 – 08:45 BREAKFAST
09:00 – 11:30 MBCT session 5
11:30 – 12:00 Journaling / Homegroup Reflection
12:00 – 15:00 LUNCH / Personal practice / Rest
15:00 – 17:30 MBCT session 6
17:30 – 18:00 Journaling / Homegroup Reflection
18:30 – 19:45 DINNER
20:00 – 21:00 Group work
21:00 – 21:30 Guided Practice (Optional)
DAY 5 Tuesday 20th November
Day of Silent Practice
07:15 – 07:45 Mindful Movement
08:00 – 08:45 BREAKFAST
09:00 – 10:30 Silent practice
10:30 – 11:00 SILENT BREAK
11:00 – 12:30 Silent practice
12:30 – 15:00 SILENT LUNCH / Silent Rest
15:00 – 17:00 Silent practice
17:00 – 18:00 Coming out of silence
18:30 – 19:45 DINNER
20:00 – 21:00 Home Group Reflection
21:00 – 21:30 Guided Practice (Optional)
DAY 6 Wednesday 21st November
07:15 – 07:45 Mindful Movement
08:00 – 09:30 BREAKFAST and CHECKOUT
09:30 – 11:30 MBCT session 7
11:30 – 12:00 Journaling / Homegroup Reflection
12:00 – 13:00 LUNCH
13:00 – 15:00 MBCT session 8
15:00 – 15:30 Closing session
TEACHER:
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Marion Furr is a Chartered Occupational Psychologist and Mindfulness Teacher who trained to teach Mindfulness Based Stress Reduction (MBSR) and Mindfulness Based Cognitive Therapy (MBCT) at Bangor and Oxford Universities. Since 2011, as Chair of the UK Department of Health staff well-being programme she personally introduced Mindfulness to over 3,000 colleagues at the Department of Health and across the UK Civil Service as a whole. Since moving to Portugal in 2016, Marion continues in her role as a Trustee for the Oxford University Mindfulness Centre (OMC) and as a member of the steering group for the Mindfulness Initiative – an advocacy project, aimed at increasing awareness of how mindfulness can benefit society. She runs Mindfulness programmes for groups and individuals, based at her home in the Algarve. Marion is an executive coach using both Psychometric and Mindfulness approaches for individual, group and organisational development. Marion is governed by and conforms to the standards set by the UK British Psychological Society and the Health and Care Professions Council. |
LANGUAGE:
The program will be delivered in English without simultaneous translation into Portuguese. A good understanding of the language and ability to express your experience in English is required.
COST:
- MBCT Program: 350 euros
- Meals and Accommodation: 187,50 euros (individual or double rooms)
REGISTRATION:
The limit date for registration is the 20th of October 2018 and after this date we will not accept any applications. We will be closed during August on holidays so if your application is received in this time, we will respond to you in September.
The number of places is limited, so we advise your registration as soon as possible.
To register in the program:
- Make the payment of the value of the program: 350 euros
- Payment can be completed bank transference using the:
IBAN: PT50 0035 0158 00018441030 71
BIC SWIFT: CGDIPTPL
BANK: CAIXA GERAL DE DEPÓSITOS (CGD)
(for international bank transferences you may need extra information than that provided above. Please get in touch with us via email to geral@serintegral.pt to obtain this information. Thank you.)
- Send an email to geral@serintegral.pt with the name and date of the event you want to register, with the type of accommodation of your choice (double or single) and the bank statement proof of payment.
In the first day of the program you will have to pay your accommodation/meals fee directly to Casa Paula Franssinetti in the total value of de 187,50 euros.
After the reception of your email we will send you a reply confirming your place in the retreat and with information relating to the retreat. If you don't receive our reply please contact us.
CANCELLATION POLICY:
- If your participation in the program is canceled until the 1st of October you will receive a full reimbursement of the cost of the program minus an administration fee of 30 euros. After this date we won’t make any reimbursements.
- If the event is canceled due to an unexpected reason, Ser Integral: Centro Português de Mindfulness, will provide a reimbursement of 100% of the value paid for the retreat, but we won’t be responsible for any other costs (i.e., travelling and accommodation) associated with your participation in the retreat.
NOTES:
-The program will occur with a minimum and maximum number of participants (limited places available). In the eventuality of the retreat not having the minimum registrations established Se Integral: Portuguese Center for Mindfulness will have to cancel the event.
- Please bring confortable clothing, a meditation cushion, yoga mat and blankets for your own comfort in the practice room. Also bring confortable walking shoes to use on the gardens/forest and you might also be interested in bringing a mosquito repellent.
- The program is subject to minor changes according to the needs met during the retreat.
- The room has bed sheets, towels, blankets, but you should bring all the toiletries that you usually need (e.g., shampoo, soap, etc)
- Individual rooms are limited and they will be offered on first registration basis. The cost of a private room per person is the same as a double room per person.
FAQ
How to get there?
The address is Casa de Espiritualidade Paula Frassinetti, Rua Colégio do Sardão, n.º 365 – Oliveira do Douro – 4430-361 Vila Nova de Gaia and telephone number: 227 826 650.
By car:
Please check your directions //www.google.com/maps/place/Casa+de+Espiritualidade+Paula+Frassineti/@41.1193013,-8.5888769,17z/data=!3m1!4b1!4m5!3m4!1s0xd247b4cefacf19b:0x127efe194135edb6!8m2!3d41.1193013!4d-8.5866882?hl=pt-PT">here.
GPS Coordinates: Latitude: 41.118404 | Longitude: -8.586763
By Metro/Taxi:
Take the Metro (line D) to Santo Ovídio. You can find here more information about Metro (lines, timetable, prices).
From there you can take a taxi (there is a Taxi stop just outside the metro station) and pay around 5€ (7minute ride). Address: Rua Colégio do Sardão, n.º 365 – Oliveira do Douro – 4430-361 Vila Nova de Gaia
At what time should I arrive? When will we finish?
Arrival is on the 11th of September between 4.30pm and 5.30pm so that we can process your arrival and registration. You will then be assigned to your room and we will meet at the practice room at 6pm for an orientation session and at 7.30pm for dinner. In the last day of the retreat we will have lunch at the retreat center and after we will meet for a closing session. After this we will all leave the retreat center.
Is there wireless and mobile phone connection?
Yes, but usage of mobile phones and internet is not allowed during the 5 days of the retreat.
Is it possible to arrive earlier or stay after the retreat ends?
Yes, if you need more nights at the retreat center you can asks us and we will book an extra night for you directly with the retreat center.
What do I need to bring?
It is advised to bring confortable clothing, a meditation cushion, a yoga mat and blankets for your comfort during the practices. The room has bed sheets, towels, blankets, but you should bring all the toiletries that you usually need (e.g., shampoo, soap, etc). Also bring confortable walking shoes to use on the gardens/forest and you might also be interested in bringing a mosquito repellent.
Is this retreat accepted as a pre-requisite for the teacher training in mindfulness?
If you want to know if this retreat is acceptable as a pre-requisite for training as a mindfulness teacher you should contact the institutions directly. This retreat is accepted at Ser Integral: Portuguese Center for Mindfulness as a pre-requisite for the MBRP and MBCT teacher training.
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www.serintegral.pt | geral@serintegral.pt