15 “Mindful CBT Exercises” That Will Stop Any Harmful Thoughts [TUTORIAL]

mindful cbt exercises

Want to experience positive thoughts and end the negative ones?

CBT and MBCBT will help.

MCBCT exercises(Mindfulness Based Cognitive Behavioral Therapy) and CBT exercises are effective ways of stopping negative thinking and changing our beliefs.

As a meditation teacher, I am always on the lookout for alternative, complimentary ways to train the mind.

I believe the mind is the most important tool we have. I believe a healthy, happy mind will produce a positive lifestyle, and a negative, unhappy mind will produce the opposite.

That’s why I train my mind like an athlete trains their body, spending hours every day doing exercises to keep my mind in top condition.

CBT exercises offer an alternative to meditation, and can be used with meditation as a powerful way to strengthen the mind.

What is CBT (Cognitive Behavioral Therapy)? And what benefits does it offer?

CBT stands for “Cognitive Behavioral Therapy”. It’s a series of psychological techniques designed to correct unhealthy thinking.



Mind.org says:

“CBT is a type of talking treatment that focuses on how your thoughts, beliefs and attitudes affect your feelings and behaviour, and teaches you coping skills for dealing with different problems.”

Negative experiences lead to negative and harmful thoughts that become negative beliefs.

A personal example of CBT in action

When I was a kid I was out of shape and was bullied badly for it, called fatso and lazy. I heard those words so much I began to think them. And the thoughts soon became a belief. Believing I was fat and lazy mad me life the life of a fat and lazy person— never exercising, eating unhealthily, and wasting time playing games and watching TV.

This continued until I went to university.

At uni, I challenged my thoughts. Every time I thought I was fat and lazy I would immediately tell myself otherwise, and I would hit the gym to prove that those negative, harmful thoughts were wrong. That’s one way CBT and meditation have changed me.


12 Powerful Mind-Altering CBT Exercises

Cognitive Behavioral Therapy is all about changing harmful thoughts and beliefs.

CBT is a way of changing unhealthy and harmful thoughts. It usually (and preferably) involves a professional therapist. That said, I’ve personally used CBT on myself successfully.

Here are the 12 best CBT exercises to try.


1. Journaling

One of the most fundamental CBT exercises is to write a journal of moods and thoughts. When we do this, we are looking for patterns in our moods and thoughts. Once we notice a pattern we can take steps to change it.



2. Challenging thoughts

One of the main goals of cognitive behavioral therapy is to find and change negative and inaccurate thoughts.

In particular, we look for automatic thoughts (thoughts that occur without intention) and repetitive thoughts.

When we find these, we challenge them. The poor kid who thinks he is stupid just because he isn’t getting straight A’s, for instance, can find the counterargument, find ways he actually is intelligent, and start to erase the negative thoughts.

My guide to making positive thinking automatic will help with this.


3. Changing behavior:

This CBT exercise is used mostly for OCD (obsessive compulsive disorder)

For this exercise, we intentionally expose ourselves to situations in which we respond in negative or repetitive ways. We then intentionally recreate the event and try to act in a different way.


4. Introspective exposure

This is a CBT exercise for panic attacks and anxiety.

For this exercise, we intentionally recreate bodily sensations that we normally respond badly to. We then deliberately react in new, different, and healthier ways. This trains the mind to stop reacting to the sensation with panic and anxiety.



5. Following fear to the end

Most of the time when we feel fear we immediately stop the thoughts.

For instance, if we fear the dentist the moment we think of the dentist we force the thought aside.

In this CBT exercise, we actually allow the fear to continue to the end. We see ourselves going to the dentist, getting that painful work done, and then carrying on with life. This trains us to realise that even if the worst happens things will probably not end up that bad.



6. Changing behavior experiment

This CBT exercise is a way to test how different thoughts and beliefs lead to different actions.

For instance, if we believe that being hard on ourselves makes us work harder we experiment with the opposite. We try being nice to ourselves and see whether it creates a better result. This is an opportunity to change our behavior and see the results.


7. A change of perspective

This CBT exercise is basically thinking the other way.

For an example, let’s go back to our unfortunate kid at school who’s being bullied and flunking exams.

He starts to think he’s a failure.

What can he do?

He can write all the evidence that he is a failure. And then he can write all the evidence that he is a success. This gives our kid a better perspective. He now is aware of his shortcomings, but he’s also aware of his strengths too.

A brilliant alternative to this is the Mental Contrasting,


8. Looking for positives

Scientists have proven that positivity makes you healthier.

But how can you train your mind to think more positively?

We can:

  1. intentionally schedule positive events in the future to look forward to.
  2. look at the positives from the past.
  3. look for positives in the present moment, focusing on all the good things happening right now.

In fact, we should probably do all three of those things. This is a simple way to start thinking positively.



9. Facing fears

For this CBT technique:

  1. write a list of our fears or of negative things we are worried about.
  2. list those events from best to worst.
  3. go through each event, starting with the easiest and working towards the hardest. And actually fact those fears.

This builds our tolerance for unpleasant experiences and trains the mind to overcome fear.


10. Turning negative to positive 

For this CBT technique we simply write a positive version of every negative thought. “I’m ugly” we think, so we write “I’m beautiful”.


11/ Oh, I forgot about that…

In this technique, we simply remember all the positive things that happened in the past day.


12. I hate that, but I love that

This final technique is about turning negatives to positives.

When we think about a negative situation, or when we are actually in a negative situation, we immediately find things about the situation that we like.

This trains the mind to stop dwelling on the negative and to see the positives instead.



So that’s CBT. How about MBCBT (Mindfulness-Based Cognitive Behavioral Therapy)?


MBCBT takes things further by combining CBT and meditation

We’ve looked at 12 great cognitive behavioral therapy exercises. Now let’s take things further by introducing mindfulness.

Mixing CBT exercises and mindfulness makes for a powerful combo.

Mindfulness slows the mind so we can see what is happening in our thoughts. CBT exercises let us change those harmful thoughts. It’s easy to see why mindfulness and CBT make for such a good combo.

This is a powerful way of changing your thoughts and beliefs.


What Is Mindfulness Based Cognitive Behavioral Therapy?

I previously discussed using meditation with therapy.

One way to do that is with MBCBT.

Mindfulness Based Cognitive Behavioral Therapy is precisely what it sounds: combining mindfulness practices with CBT exercises.

Cognitive psychologist Dr. Zindel Segal is the author of  The Mindful Way [AMAZON].  Dr. Segal says, “[Mindfulness Based Cognitive Behavioral Therapy] combines the ideas of cognitive therapy with meditative practices… The heart of this work lies in becoming acquainted with the modes of mind that often characterize mood disorders while simultaneously learning to develop a new relationship to them”.

So MBCBT is about studying the mind so we can take control of it.

The mindfulness aspect is based on Jon Kabat Zinn’s mindfulness based stress reduction (Source: GoodTherapy.org).

Mindfulness Based Stress Reduction uses:

Let’s take a look at some of the best Mindfulness Based Cognitive Behavioral Therapy exercises.


Try These MBCBT Techniques. They Combine Mindfulness With CBT Exercises

13. Three Minute Breathing Space

One of the main MBCBT exercises is “Three Minute Breathing Space”. It’s basically a quick mindfulness-of-breath exercise.

Zindel Segal calls the Three Minute Breathing a “a practice for approaching experience from two attentional lenses, both narrow and wide”. (source: Mindful).

It’s broken into three minutes:

  1. For the first minute we observe how we are feeling, and describe those feelings in words.
  2. For the second minute we practice awareness of breath.
  3. For the third minute we continue focusing on the breath but extend awareness to the whole body.

This version is a quicker version of the breath-based meditations used in Buddhism.


14. Body Scan

Body scan meditations are a very popular technique. You’ve probably seen these types of meditation on Youtube and on meditation apps like Insight Timer.

Read my full guide to body scan meditation for more on this. It’s a great way of increasing happiness and reducing the symptoms of anxiety and depression.



15. Mindful Stretching

Mindful stretching is precisely as it sounds: stretching while focusing on the body.

The different types of mindful stretching include:

  • Pandiculation: A ridiculously complex name that basically refers to the type of stretches we do when we yawn (palms on shoulders, elbows raised, mouth open).
  • Proprioceptive Neuromuscular Facilitation: This is the type of stretch given to a football player who has cramp in their legs.
  • Gomukhasana (cow-face pose): In cow-face pose we sit with crossed legs and interlock the hands behind the back in a way that expands the chest. Learn this pose in Yoga Journal’s guide.
  • Side-to-side neck stretch: This is a very simple pose in which we use one hand to pull the head to the side.
  • Eka Pada Rajakapotasana (One Legged King Pigeon Pose): In this position, we have the hips to the mat with one leg in front, perpendicular to the mat, and the other legs stretched out straight behind us. This is a more complex pose that beginners may struggle with. For a guide to this pose, take a look at YogaOutlet’s guide.
  • The Scorpion: This is a modified version of Vrischikasana (Scorpion Pose). To do the pose we lie flat on the front with the arms out to the side. We then lift the right foot high up and press the right hip out. Next, we stretch the right foot to the outside of the left leg. It’s important to keep the chest and the arms on the flow while doing this.



Recommended Reading:  Yoga And Mindfulness Based Cognitive Therapy

Besant Prashan has created an excellent guide to MBCBT Yoga, it explains how to combine mindfulness and yoga to heal body and mind. It’s called  Yoga And Mindfulness Based Cognitive Therapy.



More Mindful Activities

As well as the practices above, MBCBT recommends doing everyday activities in a mindful way.

For instance:

  • Mindfully clean the dishes
  • Eat mindfully
  • Mindfully brush your teeth
  • Shower mindfully

Take a look at these 25 mindful habits for some great ways to introduce mindfulness to everyday activities.



CBT and MBCBT are excellent ways of stopping negative, harmful thoughts and boosting positivity. And they’re made even better by introducing meditation.

Which of the  CBT techniques  have you tried, and how did it help you?

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About Paul Martin Harrison 495 Articles
Paul Harrison is a meditation teacher, author and journalist based in Hamilton, Ontario, Canada. Paul has helped thousands of people to discover their true potential. Don’t miss Paul’s inspirational and enlightening book Journey To The Buddha Within You.

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