MBCT-L is a skills-based course, not a group therapy. It cultivates the following insights:

Mindfulness begins when we recognize the tendency to be on autopilot, which can rob us of our potential to live life more fully. We begin to practice getting off autopilot by directing mindfulness to aspects of everyday present experience that we would normally overlook.

With greater mindfulness, we begin to notice how often we lose ourselves in our thoughts and feelings. Mindfulness of the body and breathing helps us to recognize our thoughts, feelings, sensations and impulses, collect our scattered mind and return to the here and now with appreciation.

We learn that when our attention is caught in the past or the future, we can become trapped in unhelpful patterns of thinking, feeling and acting. Mindfulness helps us to recognize these automatic reactions, understand them as normal human experiences and respond to them with kindness and compassion.

When we cultivate an attitude of interest and kindness towards all our experiences, whether they are pleasant or unpleasant, we learn the ability to maintain balance in the ups and downs of life, to respond skillfully when difficulties arise, to engage with what matters most to us, and to open ourselves to moments of joy, contentment and gratitude. We learn to flourish.

The weekly sessions follow a consistent pattern. After the welcome and settling in, we begin with a guided meditation practice, followed by a reflection on the experience of the practice. We then discuss the experiences we have had with the homework during the week. Each session has a theme that is woven into the discussions. We often do another short practice or cognitive exercise and reflect on what we can learn from it. At the end of each session we explain the homework for the following week.

The instructor will provide you with recordings of the most important exercises and ask you to practise them every day. You may need to reorganize your life in order to do this. It may be helpful to talk about this with family or friends. You may find that your experience changes from day to day or week to week. The course leader is available to help you if you have difficulties with home practice.

At first, meditation practice may feel strange or unfamiliar. Be as open as possible.

It is not clear from the outset which practices will be most helpful, and you may not recognize the benefits immediately. Practice gentle persistence and remember that everyone reacts differently.

The amount of practice can feel daunting. However, consistent practice can increase the likelihood of benefiting from the course.

Some people are afraid of being in a group. However, it can be very helpful to learn from others and see that you are not alone.

You may be confronted with emotional problems that you would rather avoid. Difficulties that arise can be revealing and the course will show you how to deal with them skillfully.

You may sometimes feel the desire to give up. This is normal. Please talk to the instructor about any problems you are having.

The course is designed as face-to-face training. If you are unable to attend in person due to illness or other important reasons, it is possible in exceptional cases to participate via Zoom video.

Try to attend every session, as the sessions build on each other. Inform the course instructor if you have to miss a session. The course instructor will help you to make up for what you have missed.

Wear comfortable clothes and dress in layers. Sessions may include sitting meditation, lying on the floor (if you wish), simple stretches and gentle walking. Yoga mats and meditation cushions are provided, but you can also bring your own. Unlimited water and tea are also provided.