Part 1 -Stage 1 of MiCBT
This mindfulness training MP3 is appropriate for beginners and those trained in Mindfulness-integrated Cognitive Behaviour Therapy (MiCBT), Mindfulness-Based Cognitive Therapy (MBCT) and Mindfulness-Based Stress Reduction (MBSR). It can also be used in non-clinical settings and for purposes other than therapy. However, it is highly recommended that people willing to undertake this training are guided by an adequately trained practitioner or clinician who is keeping their own regular personal practice. The MP3 contains all the basics for acquiring good skills and understanding of mindfulness meditation.
- General Introduction
- The rationale for Mindfulness Training
- Progressive Muscle Relaxation
- Mindfulness of Breath
- Body Scanning
- Scheduling instructions
The usual protocol for each exercise is two 30-minute sessions daily for one week per exercise type. We recommend the following:
Week 1: Tracks 1, 2, 3, 4 for the first two days of your training and then continue with Track 4 for the remainder of the week.
Week 2: Tracks 5 and 6 + 10 minutes of the same task (in Track 6) in silence. After two days, continue with Track 6 only + 10 minutes of the same task in silence for the remainder of the week.
Week 3: Tracks 7 and 8 for the first two days and then continue with Track 8 for the remainder of the week.
Week 4: Repeat Week 3 without the MP3 for 30 minutes each session twice daily. From this point, do your best to remain immobile during practice and sustain your awareness and equanimity throughout the day as much as possible. This helps generalise the skills to all day-to-day situations.
Continue as for Week 4 as long as required until you can feel body sensations throughout the entire body. Once you have acquired this set of skills (awareness and equanimity), begin with Stage 2.
Part 2 – Stages 2, 3 and 4 of MiCBT
Part 2 is a continuation for people who have completed Mindfulness Training Part 1. It contains advanced scanning methods, usually delivered as part of (but not restricted to) the 8-week program of MiCBT. The MP3 contains instructions to acquire progressively advanced skills in mindfulness meditation and promote a profound understanding of mind-body interactions in daily situations. It also contains Loving Kindness meditation (Grounded Empathy), an important psycho-emotional skill in traditional mindfulness training that helps develop emotional intelligence and a sense of well-being and contributes to preventing relapse.
- Symmetrical Scanning
- Partial Sweeping
- Sweeping en masse
- Transversal Scanning
- Loving Kindness Meditation
- Maintenance Practice
Week 5: Tracks 9 and 10 for the first two days of your training, and then continue with Track 10 for the remainder of the week.
Week 6: Tracks 11 and 12 for the first two days of the week and then continue with Track 12 for the remainder of the week.
Week 7: Tracks 13 and 14 for the first two days of the week and then continue with Track 14 for the remainder of the week.
From this point on, practise Loving Kindness Meditation with Tracks 17 and 18 at the end of each 30-minute session.
Week 8: Tracks 15 and 16 for the first two days of the week and then continue with Track 16 for the remainder of the week. From this point on, practise Loving Kindness Meditation in silence, using your own words and style.
For the following weeks, continue as for Week 7 without the MP3 for both Transversal Scanning and Loving Kindness. Intersperse each completed body cycle with two or three rapid sweepings (as in Week 7 but in-depth). Each sweeping passes through the entire body and generally lasts not much longer than the duration of a deep breath. Try to feel the whole body at the surface and in its entire mass with each sweeping. We recommend you practise at least once daily for 45 minutes for maintenance, as suggested below.
The recording for Maintenance Practice lasts 45 minutes and is recorded with minimum guidance to ensure the least interference with silent practice. It involves practising 10 minutes of Mindfulness of Breath, 25 minutes of Body Scanning using the type of scanning that suits you best on the day, and 10 mins of Loving Kindness at the end. However, if a crisis re-emerges, we recommend you practise twice daily and see your treating therapist.