Mindfulness-Based Cognitive Therapy Worksheet
Mindfulness-based cognitive therapy (MBCT) incorporates elements of cognitive-behavioral
therapy with mindfulness-based stress reduction into an 8-session group program.
Meditation
Pay close attention to the input you receive from your surroundings: Start simply noticing
your environment, thoughts, feelings, and sensations without reacting to them. With practice,
mindfulness will allow you to participate in your own life & experience more.
● Visual Aid: Light, lava lamp, sunlight
● Auditory Aid: music or sounds of nature, chirping birds, waves of the water,
● Tangible Aid: soft or fluffy cushions
● Scented Aid: scented candles, the aroma of food
Body Scan:
● Sit with your legs uncrossed, good posture, and put your hands on your thighs.
● Bring the focus on your body.
● Notice the warmth and sensations in your body and give attention to the minute
tingling sensations in your body.
● Close your eyes. Take a deep breath through your nose into your abdomen for five
seconds (your chest should move just a bit). Notice this feeling; the objective is not to
relax; instead, shift your focus towards your body.
● Now focus on your head, shoulders, face, Stomach, Thighs, and legs. Feel every inch
of the sensation that goes through your body.
● Keep moving slowly and keep your focus intact.
● Now stretch your muscles one by one starting from your fingers to toes, every finger
while focusing on the feelings.
Breath Focus
● To begin meditating, sit comfortably, quietly, and close your eyes.
● Start by relaxing your muscles and focus on your breathing pattern.
● If you get distracted, Bring the focus back to your breathing pattern.
● Close your eyes. Take a deep breath through your nose into your abdomen for five
seconds (your chest should move just a bit).
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● Notice this feeling; the objective is not to relax; instead, shift your focus towards your
breathing.
Breathing Retraining
Become very aware of your breathing. Feel, watch, and listen to your breathing as much as
you can during the day, paying particular attention to what causes you to take big breaths.
Learn to breathe through your nose. Breathing through your nose at all times is the correct
and only way to breathe. Breathe less, less is more in this case. No need to take big deep
breaths for a lot of oxygen. Breath like nobody gets to know that you are breathing.
Controlled Breathing
Controlled breathing will help you to get as much air as possible into your lungs. This may
help to ease shortness of breath. It is one way to slow down your breathing and to make each
breath as effective as possible. It is a very powerful tool to get rid of anxiety and depressive
thoughts. The process involves breathing, taking a Pause. and then Exhaling slowly on the
count of five.
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