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Mindfulness-integrated CBT for Well-being and Personal Growth
A 10-week Evidence-based Program to Cultivate Inner Calm, Boost Self-confidence and Improve Relationships
Bruno A. Cayoun (Author), Andrea D. Grabovac (Author)
9781394215614, Wiley
Paperback / softback, published 19 December 2025
384 pages
22.6 x 15.2 x 2.3 cm, 0.476 kg
Provides practical guidance for mental resilience and flourishing Mindfulness-integrated Cognitive Behavior Therapy (MiCBT) has gained significant recognition as an effective approach for addressing depression, stress, anxiety, and emotional difficulties in general. Mindfulness-integrated CBT for Well-being and Personal Growth is an evidence-based guide to integrating mindfulness and cognitive behavioural therapy for personal development and mental well-being. It is a self-help version of a powerful 10-week therapy that has helped tens of thousands to enhance inner calm, boost self-confidence and improve relationships. With the inclusion of new research, more detailed techniques, and expanded practical exercises, this new edition reflects the latest advancements in both mindfulness and psychotherapy. Leading experts in the field offer a structured yet adaptable pathway for individuals seeking self-improvement, as well as professionals guiding clients through MiCBT. The book delivers step-by-step instructions for each phase of the programme, supported by research insights, audio-guided meditations, and new case studies and success stories illustrating real-world application of MiCBT principles. Enhancements in the second edition include the latest research supporting MiCBT, a deeper exploration of neurobiological mechanisms, refined explanations of mindfulness-based exposure techniques, and an in-depth discussion on ethical awareness practices. With chapters aligned with the weekly structure of the MiCBT programme, making implementation more intuitive, Mindfulness-integrated CBT for Well-being and Personal Growth, Second Edition, is ideal for mental health professionals, psychologists, therapists, and counsellors seeking to incorporate a powerful transdiagnostic mindfulness-based intervention into their practice. Refined over the course of two decades and consistently demonstrating amazing outcomes, this approcah is also valuable for individuals interested in structured self-improvement. It is a valuable resource for courses in clinical psychology, cognitive behavioural therapy, mindfulness-based interventions, and psychotherapy training.
About the Authors xi Preface xiii Acknowledgments xv Disclaimer xvii Introduction 1 Stage 1 Personal Stage 9 1 Week 1: Establishing Self- Care and Committing to Change 11 Practice Background and Rationale 11 Three Ways of Learning During the MiCBT Program 11 Inheritance and Maintenance of Unhappiness 15 Impermanence: The Trigger for Suffering 15 The Three Unwholesome Cravings and How They Reinforce Suffering 18 Unawareness: Maintaining Factor for Suffering 23 Identifying with Experience and Creating a Sense of Self 23 Rationale for the Practice of Mindfulness 26 Training Mindfulness Skills 27 Commitment to Self- Care Agreement 27 Readiness for Change 29 Accessing the Tools 30 Progressive Muscle Relaxation 34 Integrating Skills in Daily Life 37 Mindfulness of the Body 38 This Week’s Practice 39 Frequently Asked Questions 40 Proceeding with the Next Chapter 43 References 43 2 Week 2: Regulating Attention and Gaining More Control of Your Mind 45 Practice Background and Rationale 45 Definition and Purpose of Mindfulness 45 Neurologically Wired to Think 48 Three Internal Causes of Intrusive Thoughts 50 Co- emergence in Dreams 54 Training Mindfulness Skills 55 Practice Set- Up 56 Mindfulness of Breath 58 Integrating Skills in Daily Life 69 Right Effort 69 This Week’s Practice 73 Frequently Asked Questions 74 References 82 3 Week 3: Understanding and Regulating Emotions 85 Practice Background and Rationale 85 Understanding the Mechanisms of Mind and Behavior 85 The Co- emergence Model of Reinforcement 86 The Role of Mindfulness 101 Training Mindfulness Skills 103 Checking Your Readiness 103 Unilateral Body Scanning 104 Equanimity: Your Power Within 111 Definition of Equanimity 111 Integrating Skills in Daily Life 115 Cultivating Interoceptive Awareness 115 This Week’s Practice 116 Frequently Asked Questions 119 References 126 4 Week 4: Applying Mindfulness Skills in Daily Life 133 Practice Background and Rationale 133 Integrating the Wisdom of Impermanence Through Body Scanning 133 Working Skillfully with Craving 134 Body Sensations and Trauma 138 Wisdom in Your Practice 142 Training Mindfulness Skills 142 Checking Your Readiness 142 Unilateral Body Scanning in Silence with Strong Determination 144 Integrating Skills in Daily Life 149 Cultivating Equanimity Toward Sensations 149 This Week’s Practice 158 Frequently Asked Questions 163 References 170 Stage 2 Exposure Stage 173 5 Week 5: Regulating Behavior to Overcome Avoidance 175 Practice Background and Rationale 175 Decreasing Avoidance and Freeing Yourself to Act 175 Training Mindfulness Skills 179 Checking Your Readiness 179 Symmetrical Scanning 180 Integrating Skills in Daily Life 182 Magnifying Equanimity through Exposure 182 This Week’s Practice 192 Frequently Asked Questions 197 References 202 6 Week 6: Improving Self- Confidence 203 Practice Background and Rationale 203 Noticing Causes and Effects 204 Training Mindfulness Skills 206 Checking Your Readiness 206 Partial Sweeping 207 Integrating Skills in Daily Life 210 Applied Practice 210 Bipolar and In Vivo Exposure 211 Measuring Progress with Desensitization 213 This Week’s Practice 215 Frequently Asked Questions 216 References 224 Stage 3 Interpersonal Stage 225 7 Week 7: Improving Relationships with Interpersonal Mindfulness 227 Practice Background and Rationale 227 Developing Interpersonal Mindfulness 227 Training Mindfulness Skills 230 Checking Your Readiness 230 Sweeping En Masse 231 Integrating Skills in Daily Life 239 Experiential Ownership 239 This Week’s Practice 246 Frequently Asked Questions 249 References 252 8 Week 8: Improving Relationships with Mindful Communication 255 Practice Background and Rationale 255 Schemas in the Body: Somatic Markers of Beliefs 255 Accessing Core Schemas with Transversal Scanning 256 Training Mindfulness Skills 258 Checking Your Readiness 258 Transversal Scanning 259 Integrating Skills in Daily Life 260 Mindful Assertiveness 260 Seven Assertive Statements 264 This Week’s Practice 273 Frequently Asked Questions 274 References 278 Stage 4 Compassion Stage 281 9 Week 9: Cultivating Compassion and Connectedness with Others 283 Practice Background and Rationale 283 Connecting and Feeling Connected to Others 283 Training Mindfulness Skills 287 Checking Your Readiness 287 Sweeping in Depth 288 Loving- Kindness Meditation 290 Integrating Skills in Daily Life 301 Ethical Conduct as an Expression of Compassion 301 This Week’s Practice 312 Frequently Asked Questions 314 References 321 Shaping Your Future 325 10 Week 10: Maintaining Well- Being and Personal Growth 327 Practice Background and Rationale 327 Measuring Progress 328 Facing Change Productively 334 Training Mindfulness Skills 336 Maintenance Practice 336 Integrating Skills in Daily Life 341 10 Maturing Factors of Personal Growth 341 Shaping a Bright Future 348 Practice Going Forward 350 Concluding Comments 350 References 352 Index 355
Subject Areas: Psychology [JM]
