Compassion in Action: Cognitive Based Compassion Training (CBCT) for Real Change

   Take action towards a more compassionate world with our cognitive compassion training. Learn practical techniques to transform your thoughts and behaviours, creating a ripple effect of kindness in your community.

Cognitively Based Compassion Training (CBCT) is a structured and evidence-based program from Emory University’s Centre for Contemplative Sciences and Compassion-based Ethics designed to cultivate and enhance compassion within individuals. Rooted in the principles of cognitive psychology and mindfulness practices, CBCT offers a systematic approach to developing and strengthening one's capacity for compassion, both towards oneself and others.

At its core, CBCT recognizes that compassion is not just a natural emotional response but also a skill that can be nurtured and developed. It aims to provide individuals with the tools and techniques necessary to foster a deeper sense of empathy, kindness, and genuine concern for the well-being of others. CBCT helps participants transform their thought patterns and behavioural responses to align more closely with compassionate values.

CBCT is used in various contexts, including personal development, therapy, education, and even workplace settings. It offers a structured framework for individuals to enhance their emotional intelligence, improve their relationships, and contribute to a more compassionate and empathetic society.

Ultimately, Cognitively Based Compassion Training (CBCT) empowers individuals to embrace compassion as a way of life, fostering a more compassionate world for themselves and those around them. It is a powerful tool for personal growth, emotional well-being, and positive social change.


Key elements of CBCT include:

  • CBCT begins by addressing cognitive biases and negative thought patterns that often hinder our ability to be compassionate. Participants learn to recognize and reframe unhelpful thoughts, self-criticism, and judgments, replacing them with more compassionate perspectives.

  • Mindfulness meditation is an integral part of CBCT. It helps individuals become more aware of their thoughts, emotions, and bodily sensations, allowing them to respond to themselves and others with greater presence and compassion.

  • CBCT emphasizes the development of empathy, which is the ability to understand and share the feelings of others. Participants learn to tune into the emotions of others, fostering a deeper connection and understanding in their relationships.

  • CBCT has been shown to reduce stress and improve mental well-being. By training the mind to respond to challenging situations with compassion rather than judgment or anger, participants experience a greater sense of calm and resilience.

  • Self-compassion is a cornerstone of CBCT. Individuals are encouraged to treat themselves with the same kindness and care they extend to others, reducing self-criticism and increasing self-acceptance.

  • Self-compassion is a cornerstone of CBCT. Individuals are encouraged to treat themselves with the same kindness and care they extend to others, reducing self-criticism and increasing self-acceptance.

“If you want others to be happy, practice compassion. If you want to be happy, practice compassion.”

— His Holiness the Dalai Lama

FAQs

  • Growing research in the field of compassion science links compassion training to greater resilience and wellbeing, as well as moderating stress, anxiety and depression. For example, studies have suggested that compassion training not only lowers stress hormones and strengthens immune response, but also decreases rumination, activates pleasure circuits in the brain, increases self-reported happiness, creates more optimistic and supportive communication styles, and serves as an antidote to burnout. CBCT is one of the most researched compassion training programs, with the following outcomes:

    Significant decrease in:

    • stress biomarkers and inflammatory response

    • depression

    • loneliness

    • PTSD symptoms

    Significant increase in:

    • compassion and related neural activity

    • empathy and related neural activity

    • self-compassion

    • hopefulness

    Further information about research and evidence for the efficacy of CBCT can be found here.

  • The course takes place across eight modules, building skills week by week. CBCT can be provided face-to-face, online or in a hybrid structure. Each weekly session lasts two hours, with resources to support practice at home provided between each session.

  • Our courses are suitable for all adult participants. The courses advertised on our website are open to all and can be booked online. We also provide bespoke courses for organisations, schools and businesses.

  • CBCT courses for the public will be available to book from January 2024. In the meantime, we are looking for groups of educators or other organisations to pilot CBCT with in the UK. If you are interested please get in touch to discuss further via info@dlccoxford.org.