Tag: MBCT/MBSR

The Mindful Way Through Depression – by Mark Williams et al

This is the self-help book that I used to get started in meditation.

In 2012, I first heard of mindfulness and it sounded like exactly what I needed. I looked up a psychotherapist with mindfulness in their profile and booked an appointment. He did a couple of sessions of guided meditations and then handed me this book.

The Mindful Way Through Depression – by Mark Williams

The first sentence is “Depression hurts”. I’ve read a few books about depression and many of them start with chapters of information describing the damage depression does to society, with lots of statistics and lamentations. But, if you’re depressed, this is hard work. It’s a form of rumination written on the pages. So, when Mark Williams starts with a paragraph that describes the experience of what it’s like to be depressed, then we can start to hope that we’re finally in the right place.

Depression hurts. It is the black dog of the night that robs you of joy, the unquiet mind that keeps you awake. It’s the noonday demon that only you see, the darkness visible only to you.

Following this, there are some chapters that explain very clearly how depression works. This is already helpful because we can see that depression is an understandable process. It can creep up on anyone very stealthily and can be hard to recognise on first experience.

The 8 week program itself is fantastic. The guided meditations that accompany the book are by Jon Kabat-Zinn➹. These are the gold standard in my opinion and I still use them ten years into my meditation practice.

Why I Recommend An 8-Week Course To Every Type Of Meditator

People come to meditation for a wide variety of reasons. Some might be struggling with stress and want the medicinal benefit of secular meditation to reduce it. At the other extreme, there are those looking for a deep tradition to add to their spiritual journey.

All of these interests are matched by the wide range of meditation traditions. At the secular end are the amazing programs of MBCT and MBSR, with their evidence-based scientific approaches. Then there are the temples where nuns and monks can immerse themselves in the Buddhist traditions. And there’s everything in-between.

Wherever your goals lie on this spectrum, they will be best supported by establishing a solid base in mindfulness. Without it, I’ve seen people flailing about with poor teachings and unstable practices.

The 8-week MBCT/MBSR programs have been designed for the highest likelihood of success. Even though the programs might seem psychological and un-spiritual, they are the best chance to experience real mindfulness. The course designers know what works; they know how to teach it; and they know how to train the trainers.

What we build on top of this evidence-based foundation is up to us.