Day/Time:  Wednesdays, 6:30 – 8:30 pm, 10 weeks

Class Size:      5-7 participants

Cost:               $60/session for 10 sessions, includes book & full-day retreat on March 16, 2019

Insurance:      Documentation provided to file for out-of-network reimbursement

Status:            Closed. PLEASE check back soon for info about the next class.

Information:  Email sunyata@stldbt.com



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.


  • 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 for developing clinically significant levels of depression and/or anxiety. These include genetics, biology, environmental factors and cognitive habits such as 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.

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


Sunyata Kopriva McPherson, MSW, LCSW has been practicing meditation since adolescents. She is now a dedicated student of Vajrayana Buddhism with the Venerable Khandro Rinpoche. Throughout her maturation she studied and practiced many different types of Buddhism, meditation, and contemplative prayer. Sunyata incorporates meditation and mindfulness techniques into her work as a trauma clinician with children, adolescents, and adults. As a trained yoga teacher, Sunyata is also skilled in incorporating the body into her therapeutic services.

To learn more, email sunyata@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.


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

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