MBCT
Mindfulness-Based Cognitive Therapy blends mindfulness with CBT, and is well known for preventing depression from returning.
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Evidence-based therapy approach
Mindfulness-Based Therapy in Bangladesh
Mindfulness-based therapy teaches you to step out of anxious, racing thoughts and meet the present moment with calm and clarity. Work with a licensed psychologist online across Bangladesh, or in person in Dhaka.
★ 4.8 Google35,000+ sessions60+ licensed psychologists
Mindfulness-based therapy at a glance
- Typical length
- Often an 8-week course, or skills woven into regular therapy
- Each session
- About 60 minutes
- Style
- Gentle, practical and secular
- Home practice
- Short daily exercises, often 10–20 minutes
- Strongest evidence
- Preventing depression relapse, stress and anxiety
- Format
- Online or in person, Bangla or English
Meet the psychologists →In plain language: Mindfulness is paying attention to the present moment without judging it. Mindfulness-based therapy uses this skill, combined with proven psychology, to loosen the grip of worry, low mood and stress — so thoughts stop running the show.
The basics
What is mindfulness-based therapy?
It is a group of therapies that combine mindfulness practices with evidence-based psychology.
Much of our distress comes from being pulled into the past (rumination) or the future (worry), and from fighting our own thoughts and feelings. Mindfulness-based therapy trains a different skill: noticing what is happening right now — thoughts, feelings, body sensations — with openness instead of judgement, so you are no longer swept away by them. It is not about emptying the mind or forcing calm. Rooted in both modern research and contemplative traditions familiar across South Asia, it fits naturally for many people in Bangladesh, and works well for stress, anxiety and preventing depression from returning.
A practice you can use anywhere
The 3-minute breathing space
Mindfulness-based therapy teaches short practices you can use in daily life. The breathing space moves your attention from wide, to narrow, to wide again, like an hourglass.
- Wide: noticePause and notice the thoughts, feelings and body sensations that are here, without changing them.
- Narrow: the breathBring attention to the breath for a minute, as an anchor in the present.
- Wide againExpand awareness to the whole body, then return to your day a little steadier.
Based on the 3-minute breathing space from mindfulness-based cognitive therapy (Segal, Williams and Teasdale). Illustration.
Not one single method
The main types
Mindfulness appears in several structured, evidence-based therapies.
MBSR
Mindfulness-Based Stress Reduction is a structured programme for chronic stress, anxiety and physical health conditions.
Within ACT
Acceptance & Commitment Therapy uses mindfulness to unhook from thoughts and act on values.
Within DBT
DBT uses mindfulness as a core skill for managing intense emotions.
Informal mindfulness
Simple present-moment practices woven into everyday therapy and life.
Compassion-based work
Mindfulness paired with self-compassion for harsh self-criticism.
Why people choose it
What are the benefits?
Calmer mind
Less rumination and worry, and more space between you and your thoughts.
Lower stress
Settles the body’s stress response and eases physical tension.
Prevents relapse
Strong evidence for stopping depression from coming back.
Better focus & sleep
Improved attention and an easier time winding down at night.
Skills for life
Practices you keep and use long after therapy ends.
Works online
Guided practice translates well to video sessions from anywhere.
Choosing well
Is mindfulness-based therapy right for me?
A good fit if you
- feel caught up in stress, worry or overthinking most days
- have had depression before and want to stop it coming back
- find it hard to switch off, relax your body or fall asleep
- are willing to try a few minutes of practice on most days
Another approach may suit first if
- you are in crisis or feel unsafe: call 999 or go to the nearest hospital
- turning attention inward brings back flashbacks of a recent trauma: EMDR or trauma-focused CBT usually come first
- you are in a severe low right now and struggling to get through the day: CBT, sometimes alongside a psychiatrist, is a better starting point
- you mainly want to change a specific habit, fear or avoidance: CBT is more direct
Not sure? Many psychologists teach a few mindfulness skills inside regular sessions, so you can try it without committing to a full course.
Inside the work
Common practices
Breath & body awareness
Anchoring attention in the breath and body to steady the mind.
Noticing thoughts
Seeing thoughts as passing events, not facts or commands.
Allowing feelings
Making room for difficult emotions instead of fighting them.
Everyday mindfulness
Bringing presence into daily activities, not just formal practice.
Where it helps
What it can help with
Stress & burnout
Settling a constantly activated, overloaded system.
Anxiety
Loosening worry and calming the body’s alarm.
Overthinking
Stepping out of rumination and mental loops.
Depression relapse
Reducing the risk of low mood returning.
Sleep problems
Quieting the mind for better rest.
Chronic pain & illness
Changing the relationship with ongoing physical symptoms.
Who practises it
Psychologists who use mindfulness-based therapy
Each of these licensed psychologists lists mindfulness-based therapy among their methods. Not sure who fits? Tell us what is going on and we will match you.
Shaheen Nafisa Siddique
From ৳4,500
Mesbahul Islam
From ৳3,500BCPS-verified
Tamima Tanjin
From ৳3,500BCPS-verified
Dr. Tarun Kanti Gayen
From ৳4,500BCPS-verified
Ishrat Shermin Rahman
From ৳4,000BCPS-verified
Afroja Sultana
From ৳2,500
Farzana Sultana Nila
From ৳3,000BCPS-verified
Md. Abul Bashar
From ৳2,500
Jinat Jahan
From ৳2,400
Shahana Parveen
From ৳2,500BCPS-verified
Md. Hafizur Rahman
From ৳2,500
Nayeema Haque
From ৳2,500
Choosing safely
Questions to ask a therapist
- What training do you have in mindfulness-based therapy?
- Why do you think it fits my concern?
- What might sessions and home practice involve?
- How will we review whether it is helping?
- What alternatives should I consider?
- Can it be adapted to my language, culture and beliefs?
Questions
Frequently asked questions
Is mindfulness religious?
Mindfulness in therapy is a secular, evidence-based mental skill. While it has roots in contemplative traditions, it is taught in a non-religious way and fits any belief system.
Do I have to meditate for hours?
No. Practices are short and practical, and your therapist adapts them to what is realistic for you. Even a few minutes a day can help.
Is it evidence-based?
Yes. Mindfulness-based therapies like MBCT and MBSR have strong research support, especially for stress, anxiety and preventing depression relapse.
Can it be done online in Bangladesh?
Yes. Guided practice works well over secure video, in Bangla or English, from anywhere in the country. In-person sessions are available in Dhaka.
Will it work if my mind is very busy?
Yes — a busy mind is exactly what it helps with. Mindfulness is not about stopping thoughts but changing your relationship to them.
How much does a session cost?
Chum Wellness sessions start from BDT 1,000. Fees vary by psychologist and are confirmed before you book.
Read more
Related articles & guides
Practical, Bangladesh-specific reading from the Chum blog on this topic.
Grounding and Mindfulness for AnxietyRead article →Maladaptive Daydreaming: When Daydreams Take Over Your DayRead article →Psychosexual Therapy in Bangladesh: When Sexual Problems Start in the MindRead article →What Is Dialectical Behaviour Therapy (DBT)? A Guide for BangladeshRead article →কৃতজ্ঞতা ও মানসিক সুস্থতা: ছোট অভ্যাসে বড় পরিবর্তনRead article →আত্ম-সমালোচনা: নিজের প্রতি এত কঠোর কেন, কীভাবে সদয় হবেনRead article →
Ready when you are
Make room between you and your thoughts
Tell us what keeps your mind busy. We will match you with a licensed psychologist who uses mindfulness-based therapy, online across Bangladesh or in person in Dhaka, at a pace that suits you.
