Mindfulness Based Cognitive Therapy

(MBCT) with Craig Pereira

Overview:

“We often think we need to ‘tough it out’ or ‘try harder’ when we feel stuck, but our brains often just double down on the same patterns. Mindfulness gives us a different way out.” – Zindel Segal (Founder, MBCT) 

This 8-week Mindfulness Based Cognitive Therapy (MBCT) program, led by trained MBCT practitioner and psychotherapist Craig Pereira. Craig Pereira is among only three India-based experts on ACCESS MBCT, the premier global directory founded by MBCT creator Zindel Segal, to advance excellence in the practice.

What is MBCT? 

Mindfulness-Based Cognitive Therapy (MBCT) blends cognitive-behavioral techniques with mindfulness practices to help individuals better understand and manage their thoughts and emotions. It is especially effective in relieving symptoms of anxiety and depression.   

MBCT is highly effective as a complement to medication and remains a vital resource even after formal treatment ends, serving as a proven method to prevent future relapse. Whether you are currently in treatment or looking to maintain long-term mental resilience, MBCT provides practical, everyday self-care tools for day-to-day management and well-being. 

“The heart of MBCT is about becoming aware of the ‘automatic’ patterns of the mind that keep us stuck… and learning that we have a choice in how we respond.” – Zindel Segal    

In our facilitator-led, safe, and supportive environment, you will use this structured method of inquiry to learn practical skills for observing your thoughts, emotions, and sensations with curiosity rather than judgment.  

We focus on two key shifts: 

  • From Reacting to Responding: Instead of reacting to distress, MBCT equips you to respond with steadiness and balance.  
  • From Avoiding to Exploring: Instead of pushing difficult emotions away, you’ll learn to work with them mindfully and compassionately. 

Benefits: 

  • Improved handling of difficult emotions and moods.

  • Relief from anxiety and depression and support in avoiding relapse.

  • Enhanced emotional resilience.

  • A greater sense of self-empowerment.

Who is it for?

  • Those experiencing or diagnosed with depression or anxiety. Especially those who have been advised to remain on antidepressant medication for the duration of their lives to prevent a recurrence, as MBCT may be a favorable alternative.

  • Those navigating through a stressful period in life.

  • Anyone wishing to improve their emotional well-being and quality of life.

No prior mindfulness experience or clinical diagnosis is needed to sign up. 

 

Dates & Time
  • Week 1
    7th March 2026 (Saturday)
    5:30pm-7:00pm
  • Week 2
    14th March 2026 (Saturday)
    5:30pm-7:00pm
  • Week 3
    21st March 2026 (Saturday)
    5:30pm-7:00pm
  • Week 4
    28th March 2026 (Saturday)
    5:30pm-7:00pm
  • Week 5
    4th April 2026 (Saturday)
    5:30pm-7:00pm
  • Week 6
    11th April 2026 (Saturday)
    5:30pm-7:00pm
  • Week 7
    18th April 2026 (Saturday)
    5:30pm-7:00pm
  • Week 8
    25th April 2026 (Saturday)
    5:30pm-7:00pm
Location

The course will be conducted in person in Mumbai.

For those who are unable to attend on-site, we will be happy to offer a hybrid option and accommodate online participation based on interest.

Kindly write to contact@manntalks.org if you have queries.

Group Size

The group will consist of a maximum of 20 participants.

Course Fee

The course will be subsidised by Mann Talks and made available at a fee of INR 5,500 (incl. tax) (INR 685 per session) per participant.

Structure of the Course

Week 1

Awareness and Automatic Pilot

Like driving a car on “automatic pilot” for miles without noticing the scenery, we often go through life without truly noticing it. This week, we’ll learn to become more aware so we can gently guide our life and move past unhelpful thoughts and patterns.

Week 2

Living in Our Heads

This session will focus on how we can keep our awareness in the present and what obstacles prevent this. Instead of categorising our experiences, we learn to observe them as they are.

Week 3

Gathering the Scattered Mind

Our attention is often pulled in many directions such as past regrets or unfinished tasks or future worries. This week, we’ll practice gathering the mind by anchoring awareness in the breath and body, especially through mindful movement. We will train the mind to find rest, thereby fostering stability and clarity.

Week 4

Staying Present

We will begin to redirect our attention to our responses during overwhelming situations. Through observation, we will gently take the remote control of our experiences back in our own hand.

Week 5

Turning Towards the Difficult

Just as a caregiver patiently comforts a crying child, we’ll learn to approach our emotional pain with kindness, compassion and curiosity. This week is about turning toward discomfort, instead of avoiding it.

Week 6

Thoughts are Not Facts

This week, we explore how to step back from our thoughts and see them as passing mental events, not facts. Like trains pulling into a station, not every thought deserves our attention. We can choose which ones to board.

Week 7

Taking Care of Yourself

In this session, we go beyond our awareness and cast a spotlight on our daily activities and their ability to influence our well-being. We will learn to refocus on activities that nourish us, distance ourselves from those that deplete us and foster long-term resilience and happiness.

Week 8

Bringing It All Together

In our final week, we’ll revisit everything we’ve learned and summarise the key tools for well-being. It’s a chance to reflect on your journey and share your insights from the past eight weeks. We’ll celebrate the small steps you’ve taken towards a more present and compassionate life.

Resources outside sessions

The participants will get access to highlights and tools as a takeaway after each session.

Expert Image

About the Facilitator

Craig Pereira is a certified Mindfulness-Based Cognitive Therapy (MBCT) practitioner, trained under the founder of MBCT, Zindel Segal. He is also the founder of Mindful Flow, with over 8 years of experience as a psychotherapist in Canada and India. He draws from Acceptance and Commitment Therapy (ACT), Cognitive Behavioural Therapy (CBT), Compassionate Inquiry, and Contemplative Psychotherapy; shaped by his training with pioneers like Zindel Siegal, Stephen Hayes, and Gabor Maté.

A former corporate leader, having worked at organisations such as Apple and Sony, for 25+ years, Craig brings a deep understanding of individuals and the inner tension between structure and spontaneity. At Mindful Flow, he facilitates individual, and group psychotherapy sessions and mindfulness-based interventions facilitating connection to self and others.

With over 6000+ hours dedicated to meditation, his personal style spans approaches like Insight Meditation, and Sound of Silence. Apart from this, he also actively participates in annual Vipassana retreats. He also contributes to community mental health efforts through organizations like PWA (People with Aids Foundation), Agatsu Foundation, and Counterpoint Counselling.

For any questions or queries, email us at contact@manntalks.org

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