• Wednesdays, 6:30 – 8:30 pm, 10 weeks,  January 9-March13, 2019

Class Size:      5-7 participants
Cost:               $60/session for 10 sessions, includes book & full-day retreat
Insurance:      Documentation provided to file for out-of-network reimbursement
Status:            Accepting participants for 2019 now
Information:    Email sunyata@stldbt.com 



  • Wednesdays, 6:30 – 8:30 pm, 10 weeks, starting Sept 19, 2018 (FULL)
  • Tuesdays, 6:15-8:15pm, 10 weeks, starting Sept. 18, 2018 (enrolling)

Class Size:      5-7 participants
Cost:               $60/session for 10 sessions, includes book & full-day retreat
Insurance:      Documentation provided to file for out-of-network reimbursement
Status:            Accepting participants for Sept 18, 2018 now
Information:    Email sandra@stldbt.com

  • Have you had recurrent depression?
  • Do you have mild depression now?
  • Are you plagued by anxiety?
  • Do intrusive negative thoughts keep you from being effective?

Adults and teens 18+ years are invited to participate in the 10-week Mindful Way through Depression and Anxiety.  This class combines the power of Cognitive Behavioral Therapy (CBT) and mindfulness meditation to reduce the risk of recurrent major depression, decrease symptoms of depression and anxiety and teach participants to managing racing negative thoughts.

Previous participants in The Mindful Way have reported huge impacts on their depression and anxiety symptoms following this course.  Stated improvements include:

  • Being able to “notice when things are going sideways” and then being able to do something about it to bring oneself back
  • Learning about “who I am” and finding self-acceptance
  • Becoming more aware of depressive and anxiety patterns which leads to better management of those symptoms
  • Better understanding of thoughts and feelings
  • Living in the moment more which leads to a vastly improved quality of life


Major depression will affect approximately one in five people in their lifetimes. At least 50% of those who recover from a first episode of depression will have one or more additional episodes in their lifetime. About 80% of those who have had two episodes will have another recurrence.

Anxiety disorders affect 18% of the U.S. population.  People with an anxiety disorder are three to five times more likely to go to the doctor and six times more likely to be hospitalized for psychiatric disorders than those who do not suffer from anxiety disorders.


Five groups of people will benefit.

  • Those who have suffered from recurrent depression or have mild depression currently
  • Those who have been advised to remain on antidepressant medication for the rest of their life to prevent a recurrence
  • Those plagued by anxiety
  • Those interested in learning a new way of relating to unwanted thoughts and feelings
  • Those who want to learn powerful new tools to manage thoughts, emotions and pain


Many factors affect who is at risk including genes, biology, environmental factors and racing negative thoughts,  Of these, ruminating on negative thoughts is the only factor at risk individuals can effectively change with intention and practice.  Negative thought patterns include:

~ intrusive negative thoughts
~ racing thoughts
~ assuming the worst
~ worry thoughts
~ obsessing about the past

~ judging yourself and others
~ excessive guilt
~ thinking you’re not good enough, not lovable, not worthy
~ focusing on what should be instead of what is
~ seeing the negatives in your life rather than the positives


This proven approach combines the powerful benefits of guided meditation and Cognitive Behavioral Therapy (CBT).  As part of the class, you will:

  • Attend one 2 -hour class per week for 10 weeks plus an all-day Saturday retreat between the 6th & 7th classes
  • Complete homework – estimated 30-40 minutes per day, 6 days/week – mindfulness meditation, reading, thought records and a depression relapse plan

Participants will be required to read The Mindful Way Through Depression: Freeing Yourself From Chronic Unhappiness by Mark Williams, John Teasdale, Zindel Segal and Jon Kabat-Zinn as a part of the experience.

Each class will begin with guided meditation and review of homework.. Learning will largely be experiential mindfulness and meditation exercises with discussion.


Sandra Miller, MSW, LCSW, has practiced meditation more-or-less since 1981. In addition to leading The Mindful Way Through Depression, she uses Mindfulness-Based Cognitive Therapy (MBCT), Cognitive Behavioral Therapy,(CBT) and Dialectical Behavioral Therapy (DBT) in her practice with individuals, couples and families.

To learn more, email sandra@stldbt.com.

Mindfulnes Based Cognitive Therapy (MBCT) is a research-based therapy that combines mindfulness meditation with elements of cognitive therapy.  Starting in 2000, MBCT was developed and tested as a treatment for recurrent depression.  Now MBCT is being tested as a treatment for a variety of disorders and symptoms, including moderate to severe depression, anxiety, bipolar disorder, eating disorders, psychosis and suicidality.

Registration Forms

To register, please download and complete the MBCT Registration Form and the Depression and Anxiety History Form.  You can send these to sandra@stldbt.com prior to your first class date.

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