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Mindfulness-Based Therapy - MBT
What is Mindfulness - Based Therapy?
Mindfulness-Based Therapy (MBT) is a therapeutic approach rooted in mindfulness practices, developed in the 1970s by Dr. Jon Kabat-Zinn. MBT brings the ancient mindfulness traditions into modern clinical settings, offering a well-researched, practical method for managing stress, anxiety, depression, and chronic pain. By focusing on awareness and acceptance of the present moment, MBT helps individuals cultivate resilience, emotional stability, and self-compassion, allowing them to face life’s challenges with a balanced, calm mind.
How Mindfulness-Based Therapy Works
MBT is built on two main principles: Mindfulness and Acceptance, which together support individuals in observing their thoughts and feelings with clarity and compassion.
Mindfulness
This principle teaches individuals to bring their attention to the present moment. In MBT, clients learn to observe thoughts, emotions, and sensations as they arise, noticing them without judgment. This practice helps people step back from their reactions, recognising thoughts and emotions as temporary experiences rather than fixed realities. By cultivating mindful awareness, individuals can develop a greater sense of calm and perspective.
Acceptance
Acceptance in MBT involves embracing thoughts, feelings, and experiences without trying to avoid or control them. Rather than battling unwanted thoughts or emotions, MBT encourages clients to make space for them, reducing their intensity over time. Acceptance fosters resilience, helping individuals meet difficult emotions with patience and self-compassion rather than resistance or avoidance.
Duration of MBT
Mindfulness-based therapy typically lasts 8-12 weeks, with weekly sessions aimed at building mindfulness skills and reducing stress. For deeper practice and sustained benefits, longer-term programs may continue for several months.
Core Components
Guided Meditation
Mindfulness Exercises
Body Awareness
Self-Reflection & Observation
Benefits:
Emotion Regulation
Reduced Stress & Anxiety
Focus & Concentration
Self-Acceptance & Compassion
Resilience & Well-Being
How it helps?
Recommended Resources:
Foale, S., Botma, Y., & Heyns, T. (2024). Mindfulness-based interventions to support well-being of adults in low socio-economic settings: A realist review. BMC Complementary Medicine and Therapies, 24(52). https://doi.org/10.1186/s12906-023-04263-7
Maloney, S., Kock, M., Slaghekke, Y., Radley, L., Lopez-Montoyo, A., Montero-Marin, J., & Kuyken, W. (2023). Target mechanisms of mindfulness-based programmes and practices: A scoping review. BMJ Mental Health, 27(1), e300955. https://doi.org/10.1136/bmjment-2022-300955
Mobile Applications:
Headspace: An app offering guided mindfulness and meditation practices, including programs for stress reduction, focus, and sleep.
Insight Timer: A large library of free guided meditations, including specific programs for anxiety, sleep, and mindful movement.
Online Resources:
Mindful: A site with articles, guided practices, and resources for learning about mindfulness and integrating it into daily life.
Oxford Mindfulness Centre: Information on Mindfulness-Based Cognitive Therapy (MBCT) and research-backed mindfulness practices.