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Mindful Journey

The Mindful Journey is an 8-week class series for participants with recurrent depression and anxiety. The course draws both from mindfulness practice (Mindfulness Based Cognitive Therapy or MBCT) and Cognitive Behavioral Therapy (CBT).

Growing evidence demonstrates the effectiveness of MBCT in preventing depression relapse, particularly for people with chronic or acute depression, mild to moderate anxiety, or both. MBCT provides people with insight about the negative mind states associated with depression and anxiety, helping them recognize these symptoms as precursors to relapse.  

The Centre for Mindfulness Studies in Canada lists the following proven benefits of mindfulness:

  • Decreased negative affect (e.g., depression and anxiety)
  • Increased focus
  • Improved mood and working memory
  • Prevention of depression relapse
  • Increased emotional intelligence
  • Increased awareness and resilience
  • Reduced emotional reactivity and increased emotion regulation

The Mindful Journey has been offered since September 2016 through the Time to Talk (T2T) program at the South Calgary Primary Care Network.

The Mindful Journey is based on Mindfulness Based Cognitive Therapy (MBCT). MBCT helps people who suffer from depression and chronic unhappiness and combines the ideas of cognitive therapy with meditative practices and attitudes based on the cultivation of mindfulness. MBCT was developed by Zindel Segal, Mark Williams and John Teasdale and is based on Jon Kabat-Zinn’s Mindfulness-Based Stress Reduction program.

The Mindful Journey program is built around facilitator-led group discussions, as well as individual home practice and exercises.

Please note that participants are discouraged from taking the same workshop more than once. Upon completion of this workshop (attending at least 6 out of the 8 sessions), participants will be eligible to sign up for monthly drop-in sessions that will support them in maintaining their practice.

This workshop has four objectives for class participants:

  • Reduce the intensity and frequency of distress symptoms (depression and anxiety)
  • Develop a foundation in mindfulness practice
  • Integrate mindfulness practice into daily routines (ideally 20 minutes daily, chosen from a wide variety of strategies)
  • Be aware of the interconnection of thought-feeling-sensation and behaviour, and its role in emotional distress

The Mindful Journey is a skill-based group. It is not group therapy.

If you'd like to learn more about mindfulness, watch these video resources:

Why Mindfulness Is a Superpower: An Animation
How Mindfulness Empowers Us: An Animation Narrated by Sharon Salzberg

If you are having technical difficulties with registering online, please call 403-931-5121 for assistance.

Please note: If this class is full and you've signed up below for our master wait list by clicking on the button "Notify Me When New Sessions Are Added" but you'd like to learn a bit more about Mindfulness in the mean time, the South Health Campus Wellness Centre offers drop in Mindfulness Sessions.

Click here to view their program guide (Mindfulness Sessions on Pg. 3)


  • Please read the confirmation email you will receive thoroughly as it contains the online workshop link and other important information.
  • Your partner/spouse or support person is welcome to attend this workshop with you. In addition to registering yourself, you will need to complete a separate registration form for them now.


There is no manual for this workshop but there are several handouts. Feel free to download the handouts from the links below or call 403-931-5121 to arrange a time to pick up a hard copy package.

Weekly Powerpoint Slide Handouts
(Recommend printing 3 slides to a page with the notes section to conserve paper and ink)

Weekly In Class Handouts

Weekly Homework Handouts

Upcoming Sessions

Mon, Nov. 2 - Mon, Dec. 21, 2020