Sessions are available face to face, via video calls or phone calls.
Mindfulness-Based Cognitive Therapy (MBCT-D) is an 8-week evidence-based mindfulness programme developed in Oxford (UK), initially to help individuals with persistent depression. The programme was found to reduce depressive relapse risks and was subsequently introduced to a wider population experiencing difficult emotions e.g., depression, anxiety.
To provide for the wider population, the Oxford Mindfulness Foundation created a new adaptation: Mindfulness for Life (MBCT-L) which is suitable for the general public, i.e. anyone who wants to learn mindfulness and change the way they relate to life. Incorporating themes of compassion and gratitude, participants learn to savour life amidst challenges.
Hope for Tomorrow currently runs both MBCT-D and MBCT-L.
Many of us spend a lot of time ruminating about the past, or worrying about the future. Mindfulness helps us pay attention in the present. It also enables us to become more aware of our thoughts, physical sensations and emotions, and develop a different relationship with them.
Through mindfulness/meditation practice, you can thus learn to respond more skilfully to life's challenges by better managing the use of intellectual thinking skills in everyday life without falling into mind traps of overthinking or rumination. As you cultivate attitudes of openness and compassion in the process, you also begin to improve relationships with people, starting with yourself.
What do the MBCT programmes involve?
Both MBCT-D and MBCT-L involve:
- Guided mindfulness meditation practices
- Group discussions that allow participants to share and learn from each other
- Home practices (e.g., Daily practice of mindfulness exercises using provided audio files)
Both programmes are run as an 8-week course. This includes 8 weekly 2-hour sessions @ Hope4Tmr (near Beauty World MRT) and a full-day retreat.
Sessions are conducted in-person, in small group size.
Pre-course phone interview and questionnaire will be required to confirm suitability for the course.
– Mark Williams
Adults (aged 18 and above) who are interested to learn mindfulness and develop a new way of relating to life's challenges and flourish.
Note: Pre-course phone interview and questionnaire will be required to assess if you will benefit from the course.
8 weekly in-person sessions @ Hope4Tmr
(near Beauty World MRT)
On Thursdays, 7.00pm to 9.00pm:
October 5, 12, 19, 26
(no session on 2 Nov)
November 9, 16, 23
Retreat on 11 Nov (Sat). 10am - 3:30pm
(Venue to be confirmed)
Dr Sng Khai Imm (Kaiying)
Clinical psychologist and mindfulness instructor on the supervised teaching pathway with the Oxford Mindfulness Center (UK).
Standard rate: $650
Supporting rate: $750 - $850
(to support others who will benefit from reduced rate)
Supported rate: $450 - $550
(for those who will benefit from reduced rate due to financial situations)
Register by 17 September for early bird registration rate!
We learn to transform our experiences by intentionally paying attention in particular ways, such as to body sensations and everyday experiences.
We learn to be aware of our thinking, including the tendencies of our mind to take us automatically down well-worn paths in our mind.
We learn to intentionally 'come back' to the present moment by reconnecting to our breath and body so that we can ease ourselves into being in the moment.
We learn to experientially investigate our mind's habitual reaction to unpleasant feelings and sensations, and to stay present by taking a wider perspective.
We learn to relate differently to unpleasant feelings and sensations and bring an attitude of kindness to our experiences.
We learn to relate differently to our thoughts by seeing negative moods as passing states of minds and negative thinking as the products of those mind states.
We learn to recognise our personal pattern of warning signs and to respond more promptly to lowering moods.
We discuss how to maintain and extend a more mindful and caring way of being.
I can highly recommend this course - I went into it not knowing much about mindfulness but knowing that I wanted to explore this form of self care. At the end of 8 weeks, I feel like I have acquired valuable tools for dealing with stress and keeping myself more centred, especially through these unprecedented times.
The MBCT Course has helped me in ways that I never knew was possible. I am now able to manage my thoughts well and this has helped me with managing how I react to different situations. Mindfulness has helped me cope with stress from multiple areas and it has given me tools to help manage my thoughts.
This course has helped me be kinder to myself and shown me a different side to my relationship with my thoughts in such a short time, though it is not going to be easy to maintain this awareness as everyday life comes in the way. I am so grateful for everyone involved that made this course possible. Would definitely recommend!
I gained insights from the sharings of my other group mates and could relate and learn from their experiences. Through this course I gained awareness of my unhealthy habits (e.g the urge to give up when I don't meet my expectations). With new awareness, I was able to look into change and develop new healthy behaviours (work in progress). I also learnt ways to face/live with my unpleasant feelings instead of avoiding them. Felt that the time spent during the course was worth it. Thank you!
Taking part in this program allowed me to learn the strategies to gain more awareness of my thoughts, behaviour, and emotions and how to manage them in a positive manner.
It was a really transformational experience for me. It transformed the way I relate to and engage with my difficult thoughts feelings and uncomfortable bodily sensations. It's added a layer of calming water like quality to my life, my every day life. This deep dive is very important to me as I have only come to know mindfulness through meditation apps or yoga. And I carried a lot of misconceptions before this program.
The course is well- paced and the instructors were able to create a safe place for open sharing and discussions without judgment. The experiential method of learning helps the individual to find practices that works for them.
The program is helpful to recognise thoughts are thoughts. You can learn to respond or to react to them. Resource and coping strategies are shared and practicsed
By Prof Willem Kuyken, Director of the Oxford Mindfulness Centre