Mindfulness-Based Cognitive Therapy (MBCT) Online
with Erin Sharaf

Next session: Wednesdays 6-8:30PM US Eastern beginning Jan 28, 2026

NOTE: Only the retreat class is recorded; orientation and classes are not recorded.

10% discount on course cost for all first-time MBCT participants

The evidence-based MBCT course was co-developed in 2002 by psychologists Zindel Segal, Mark Williams, and John Teasdale as an adaptation of MBSR. Designed for those who deal with recurrent depression, chronic unhappiness, anxiety, or other mood disorders, MBCT combines theory and practice from mindfulness meditation and cognitive therapy.

The differences between MBSR and MBCT

While MBSR is designed for reducing stress and improving well-being, MBCT is designed to discover and try out new ways of responding to patterns of thought and emotions that can worsen depression and anxiety, as well as trigger relapse into depression. Choosing between the two courses depends on whether you're seeking stress relief or a structured program to manage recurrent depression and/or anxiety at this time in your life. Both MBSR and MBCT explore mindfulness as a foundation for establishing present moment awareness, and many people have benefited from participating in both courses.

Who the MBCT course is for—

  • Those who experience recurrent depression, anxiety and other mood disorders.
  • Those looking to complement antidepressant and/or anxiety medication and therapy that targets mood disorders.
  • Those looking for a follow-on to MBSR that focuses specifically on depression, low mood, and anxiety.
    NOTE: while MBCT can be a wonderful follow-on to MBSR, you do not need to complete MBSR to participate in the MBCT course (beginners and experienced meditators welcome).
  • Those looking to befriend themselves more fully when experiencing unwanted thoughts and emotions that might usually lead to depressive relapse.

The MBCT course can help you—

  • Recognize habituated patterns of thinking that signal a downward mood spiral.
  • Interrupt unhelpful thinking to cut through the spiral into anxiety, low mood, or depressive relapse.
  • Reduce worry and rumination.
  • Work more wisely with emotions that often accompany depression and anxiety, such as sadness, fear, worry, and so on.
  • Shift from unhelpful thinking to a more direct, less judgmental experience of the moment.
  • Be kind toward yourself when experiencing thoughts and emotions that we'd rather not have.
  • Stop battling with yourself to meet impossible goals or be perfect.
  • Reconnect with more simple aspects of being alive.
Course Details

What you can expect from an MBCT course—

  • A one-to-one meeting with the instructor after orientation to be sure it's a good time to participate in the course.
  • A well-trained MBCT instructor to guide you and the other participants during 8 weekly 2.5-hour classes, as well as during a 7.5-hour online retreat class between classes 6 and 7.
  • Daily practice on your own for 45 minutes between classes using audio guidance and other provided resources.
  • Opportunity during classes to talk about your experience with practices, and listen to other participants.
    NOTE: Each class has a theme that is explored during group discussion and mindfulness practice.

After paying for a slot in the MBCT orientation, you will complete an intake form, attend a group orientation (required), and then meet individually with the instructor to be sure it’s a good time to participate in the course.

The themes of an MBCT course—

  • Class 1: Stepping Out of Automatic Pilot
  • Class 2: Dealing with Barriers to Being Present
  • Class 3: Stabilizing the Mind
  • Class 4: Breaking Free from Habituated Reactions (such as avoidance)
  • Class 5: Allowing and Letting Be
  • Class 6: Recognizing You Are Not Your Thoughts
  • Retreat Class: Guided by 2 Teachers, you will spend 7.5 hours with current and past students to practice and better integrate what has been experienced thus far.
  • Class 7: Taking Best Care of Yourself
  • Class 8: Using What's Been Learned

What is required of you during the course:

  • Participate in the orientation, all eight classes, and the retreat class (all of these are online). NOTE: if you know now that you will need to miss the retreat class, the first class, or more than 1 weekly class, we ask that you forgo participating until you can fully commit.
  • Practice daily for 45 minutes
  • Hold yourself and the other participants with respect and kind-heartedness
  • Stay curious about this exploration
  • Be willing to be seen as human (imperfect and completely okay)
  • Stick with it for 8 weeks

What technology you will need:

  • High-speed internet connection

  • Please, no phones

  • Use a computer on which you can see at least 25 Zoom participants, without having to scroll

  • Ensure that your computer is situated on a stable surface (instead of resting on your lap, etc.)

  • Video and microphone capability (so that you can be seen and heard)

  • A private place for class that allows for being undisturbed

  • Current version of Zoom installed

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Erin Sharaf

Erin is a long-time certified MBSR teacher, as well as a qualified MBCT teacher through Brown Mindfulness Center, Brown University School of Public Health, who has been teaching mindfulness-based interventions since 2009. She has advanced degrees as a physician assistant and in integrative health, and served for a decade as a primary care provider, which taught her a lot about how tools for alleviating stress are crucial components to health. She enjoys delivering heartfelt applications of mindfulness and has created and taught programs for a variety of institutions, such as Boston Medical Center and Brigham and Women’s Hospital.

Erin was also the content creator for a mindfulness app for healthcare providers and has given mindfulness workshops and talks at national conferences like SXSW, The World Happiness Summit, and the National Alliance for Charter Schools. She worked as a professor of health sciences at Northeastern University Physician Assistant Program, and developed and taught a graduate course called Mindfulness: Theory and Practice.

She regularly attends silent retreats to deepen her own practice and received transmission of the 5 Mindfulness Trainings from Zen Master and peace activist Thich Nhat Hanh. A former professional figure skater, Erin still loves skating, dancing, the earth, animals, being out in nature, and working for a more peaceful and just world for all beings.

Our classes are limited to 25 participants

Course Schedule Course Cost Register Common Questions

We have created a sliding scale to accommodate people in various financial situations. Generosity policy applies—to cover costs for our small business, to ensure adequate compensation for the instructors, and so that people with fewer financial resources can be accommodated, please pay at the highest level available to you.

NOTE: the East Coast Mindfulness MBCT course may be eligible for FSA/HSA reimbursement—a smart way to use your pre-tax dollars to invest in health and well-being. Most FSA/HSA providers will accept a letter of medical necessity from your physician, such as the sample form here. Please check with your FSA/HSA provider to be sure.

TIER 1: $600: Subsidizes Tiers 3 & 4
($40 Orientation + $560 Course)

TIER 2: $550: Covers our cost
($40 Orientation + $510 Course)

TIER 3: $500: Subsidized rate
($40 Orientation + $460 Course)

TIER 4: $450: Subsidized rate
($40 Orientation + $410 Course)

Course cost will be discounted by 10% for all first-time MBCT participants
for course beginning in January 2026

Deciding What to Pay?
Click Here

If Tier 4 is still financially prohibitive for you, please click the “Deciding What to Pay?” button above for more information.

  • Course Schedule
  • Course Cost

    We have created a sliding scale to accommodate people in various financial situations. Generosity policy applies—to cover costs for our small business, to ensure adequate compensation for the instructors, and so that people with fewer financial resources can be accommodated, please pay at the highest level available to you.

    NOTE: the East Coast Mindfulness MBCT course may be eligible for FSA/HSA reimbursement—a smart way to use your pre-tax dollars to invest in health and well-being. Most FSA/HSA providers will accept a letter of medical necessity from your physician, such as the sample form here. Please check with your FSA/HSA provider to be sure.

    TIER 1: $600: Subsidizes Tiers 3 & 4
    ($40 Orientation + $560 Course)

    TIER 2: $550: Covers our cost
    ($40 Orientation + $510 Course)

    TIER 3: $500: Subsidized rate
    ($40 Orientation + $460 Course)

    TIER 4: $450: Subsidized rate
    ($40 Orientation + $410 Course)

    Course cost will be discounted by 10% for all first-time MBCT participants
    for course beginning in January 2026

    Deciding What to Pay?
    Click Here

    If Tier 4 is still financially prohibitive for you, please click the “Deciding What to Pay?” button above for more information.

  • Register
  • Common Questions

REFUND POLICY:
No refunds for the Course Cost will be granted once Class 1 is underway.

Questions? Please email us at info@eastcoastmindfulness.com

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