Mindfulness-based cognitive therapy (MBCT) includes cognitive therapy, meditation, and developing a present-minded view of the world around you. Cognitive therapy suggests that thoughts occur and influence moods. Misleading thoughts and misconceptions lead to negative emotions. Reframing negative patterns and focusing on the positive is a core element of this type of therapy.
Adding in mindfulness means using techniques such as meditation to be able to consciously pay attention to thoughts and feelings occurring in the present moment. It helps to provide clarity and enable the self to realize when the mind is, essentially, overreacting negatively and affecting one’s mood. For example, if you have a history of depression and are met with a stressor, you are likely to return to those automatic cognitive distortions that triggered a depressive episode in the past. MBCT can help interrupt automatic thoughts and flip the narrative.
Certain exercises, including yoga and walking have proven to be helpful in opening up the mind and allowing one to analyze the cognitive process to adapt it to a more productive mindset. Sitting still with your thoughts can also help provide much-needed clarity.
Instead of allowing negative assumptions to determine your reaction and mood, in these moments of self-reflection, ask yourself the following:
How can I find the good in this experience?
How can I learn from it?
What will I do about it going forward?
Meditation’s most basic purpose is to help one stay centered. It balances the body’s systems, and has been used by many cultures throughout the world to ease chronic pain and relieve anxiety and stress. Take baby steps until you master the art of meditation and try the following:
-Begin by playing a calming track on any type of music player.
-Set an alarm for five minutes initially. You may increase this as time passes.
-Sit in a comfortable position. Ideally, you’ll want to sit with your back against a chair, both feet flat on the floor, and your hands relaxing on your thighs. Close your eyes.
-Focus on your breath and your body’s movements, though slight. Breathe in deeply through your nose, hold the breath a moment, and release slowly out your mouth. Repeat for the duration of the exercise.
-If your mind begins to wander, take a mental pause, embrace this, and return to the present. Try to completely clear your thoughts, and afterwards, note how many times your mind wandered. This will improve, and should lessen, as you become more comfortable with this practice.
-When the alarm rings, open your eyes and note how you feel.
Applying the basic concepts of MBCT at home will get easier over time and the benefits of employing these techniques will last a lifetime.