mindfulness-based Cognitive Therapy (MBCT)

Mindfulness-Based Cognitive Therapy (MBCT) is an internationally recognized programme developed at Oxford University that combines mindfulness practices with cognitive therapy principles. Through guided meditation, group discussions, and home practice, participants learn to relate differently to thoughts, feelings, and life's challenges.

For Whom

Adults (18+) who want to:

• Learn mindfulness and meditation practices
• Manage stress, anxiety, or low mood
• Break free from patterns of overthinking and rumination
• Develop greater emotional resilience
• Cultivate self-compassion and present-moment awareness
• Improve their relationship with themselves and others

Two programme options:

MBCT-D (MBCT for Depression): For individuals experiencing persistent depression, recurrent low mood, or those wanting to prevent depressive relapse. This programme has strong research evidence for reducing depression relapse risks.

MBCT-L (Mindfulness for Life): An adaptation for the general public — anyone interested in learning mindfulness and developing new ways of relating to life. Incorporates themes of compassion and gratitude to help participants savor life amidst challenges.

Led by:

• Dr Sng Khai Imm (Kaiying) – Clinical Psychologist and MBCT Trained Teacher on the supervised teaching pathway with the Oxford Mindfulness Centre (UK)
• Ms Cheng Ming Hui – Leadership coach and MBCT Trained Teacher

Previous programme cost:

• Standard rate: $650
• Supporting rate: $750-$850 (for those who wish to support others needing reduced rates)
• Supported rate: $450-$550 (for those experiencing financial constraints, or MBCT graduates undertaking another course)

Programme Structure:

• 8 weekly 2-hour in-person sessions at Hope for Tomorrow (near Beauty World MRT)
• 1 full-day retreat (typically 5-6 hours on a weekend)
• Small group setting for meaningful sharing and learning
• Daily home practice (20-40 minutes) using provided audio recordings
• Pre-course phone interview and questionnaire to assess suitability

What the programme includes:

Guided Mindfulness Practices

• Body scan meditation
• Sitting meditation
• Mindful movement
• Breathing exercises
• Walking meditation

Group Learning

• Shared experiences and insights
• Exploration of how the mind works
• Understanding patterns of thinking and reacting
• Developing new ways of responding to difficulty

Key Themes Covered:

• Week 1: Awareness and Automatic Pilot
• Week 2: Living in Our Heads
• Week 3: Gathering the Scattered Mind
• Week 4: Recognizing Aversion
• Week 5: Allowing / Letting Be
• Week 6: Thoughts Are Not Facts
• Week 7: How Can I Best Take Care of Myself?
• Week 8: Maintaining and Extending New Learning

What participants learn:

• How to pay attention to the present moment without judgment
• How to recognize and step out of habitual patterns of thinking
• How to respond skillfully to difficult thoughts and emotions
• How to cultivate attitudes of kindness and compassion toward themselves
• How to maintain and integrate mindfulness into daily life

"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." – Manasi

"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." – Kristine

"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." – Rachel

Many of us spend time ruminating about the past or worrying about the future. Mindfulness helps us pay attention to the present moment, becoming more aware of our thoughts, physical sensations, and emotions. Through regular practice, participants learn to respond more skillfully to life's challenges without falling into mind traps of overthinking or rumination. As you cultivate openness and compassion, you also begin to improve relationships—starting with yourself. 

Contact us if you'd like to join our list of interested parties with your name and contact, and we will notify you of any upcoming groups!