The Mindful Way Workbook

I. Foundations

1. Welcome

2. Depression, Unhappiness, and Emotional Distress: Why Do We Get Stuck?

3. Doing, Being, and Mindfulness

4. Getting Ready

II. The Mindfulness-Based Cognitive Therapy (MBCT) Program

5. Week 1: Beyond Automatic Pilot

6. Week 2: Another Way of Knowing

7. Week 3: Coming Home to the Present—Gathering the Scattered Mind

8. Week 4: Recognizing Aversion

9. Week 5: Allowing Things to Be as They Already Are

10. Week 6: Seeing Thoughts as Thoughts

11. Week 7: Kindness in Action

12. Week 8: What Now?

Resources

List of Audio Files

Audio Downloads(including running time and narrator):

1. Welcome (00:31; John Teasdale)

2. Raisin Exercise (09:53; Zindel Segal)

3. Body Scan (39:08; John Teasdale)

4. 10-Minute Sitting Meditation—Mindfulness of the Breath (09:54; Mark Williams)

5. Mindful Movement—Formal Practice (38:30; Zindel Segal)

6. Stretch and Breath Meditation (33:39; Mark Williams)

7. Mindful Walking (13:42; Mark Williams)

8. 3-Minute Breathing Space (05:02; John Teasdale)

9. 3-Minute Breathing Space—Extended Version (05:19; Zindel Segal)

10. 20-Minute Sitting Meditation (20:38; Zindel Segal)

11. Sitting Meditation (37:47; John Teasdale)

12. Working with Difficulty Meditation (25:47; Mark Williams)

13. Bells at 5 Minutes, 10 Minutes, 15 Minutes, 20 Minutes, and 30 Minutes (30:10)

14. Two Ways of Knowing (07:06; John Teasdale)