What is Mindfulness Based Cognitive Hypnotherapy?

Mindfulness Based Cognitive Hypnotherapy (MBCH) is the combination of Mindfulness Based Cognitive Therapy (MBCT) and Hypnosis.

I have twelve years of extensive training and experience in Cognitive Behavioural Therapy (CBT), Acceptance and Commitment Therapy (ACT) and Mindfulness Based Cognitive Therapy (MBCT). I have a Masters degree (with Distinction) from Bangor University's Centre for Mindfulness Research and Practice and am a Senior Practitioner registered with the General Hypnotherapy Register. Each of these disciplines are interrelated, yet distinct (here's a post for those interested in learning more about the differences in approach).

ACT is a ‘third-wave’ therapy – at heart it’s a form of mindfulness based behaviour therapy which puts a huge emphasis on acceptance, mindfulness, compassion and values-driven behaviour.

To turn things around, ACT encourages us to be more:



able to notice what’s going on both inside our heads, hearts and bodies, and in the world outside us, and develop the ability to return to the here-and-now rather than being lost in the past or future, or ruled by rigid rules and stories about ourselves. ACT overlaps with mindfulness-based approaches in this way.


responding to those thoughts and feelings with recognition of what they are, rather than letting them control all of our choices and actions. Be willing to experience them, if that’s what it takes to move forward. And develop the ability to ‘let them be’ without taking unhelpful steps to reduce them.


to become clearer about our values – what matters to us, how we want to be in this world (different people value different things – mine include ‘being helpful’, ‘being kind’, ‘being curious’,’being creative’) and then base our actions on those rather than the (understandable) urge to reduce unwanted thoughts and feelings.

While those are the changes that ACT promotes, it also puts great emphasis on how that’s done. So my background with CBT and REBT helps us unpick what's currently going on; combining that with mindfulness, meditation and hypnosis allows us to effect change at a deeper, unconscious level. When either approach is used alone, it's reasonably effective, but when used in conjunction, the effect is dynamic.

"I've been doing well lately. Feeling fierce. And strong.

Your audio has been helping for those times when I feel less like a lion. But mostly I'm feeling so much stronger. I

still use a lot of the grounding techniques that we did and just feeling so much calmer about things, faking it to make it.

The power of your mind is something quite amazing. Thank you for helping reconnect with that side of myself."


"I just wanted to let you know how much better I’m feeling at the moment. Our conversations have been so helpful in allowing me to get so much off my chest and get perspective on how it all fits together, and have given me some great tools (and permission...!) for self care. 

It is wonderful to be able to write this, as one of my worries about starting CBT was that I might open a Pandora’s box of worries and become dependent on therapy to stay afloat.
You are so marvellously skilled at keeping me on track and keeping small practical steps in view. Thank you!"

All day long our mind spins stories about our work, our health, our finances, our family, or that funny look the person in the shop gave us. Often we’re not even conscious of the internal soundtrack unspooling in our mind and yet it is the greatest source of stress in our lives.

"The changes you have helped me make over the past few months have been life-changing.

I know I have lots more to learn and hopefully that will always be the way. For now though, you have given me that head start and I want to give you a MASSIVE thank you!"


Although the mind is capable of creating life-affirming stories, it has what neuroscientists refer to as a negativity bias, a tendency to pay more attention to negative experiences than to positive ones. The negativity bias evolved as a survival instinct millions of years ago, as our ancestors focused much more attention on avoiding potential threats than on rewards. Stopping to savour a delicious meal or admire a Paleolithic sunset would have used valuable attentional resources, leaving our ancient ancestors more vulnerable to attack by a predator. Those who survived to pass on their genes paid a lot of attention to danger. Their legacy is a brain that is primed to focus on negative experiences and has a tendency to get stuck in conditioned patterns of thinking, returning again and again to thoughts of anxiety, depression, and limitation.

We each have an estimated 60,000 to 80,000 thoughts a day – unfortunately, many of them are the same thoughts we had yesterday, last week, and last year. The mind tends to get stuck in repetitive thought loops that squeeze out the possibility for new ideas and inspiration. Hypnosis is a powerful practice for going beyond habitual, conditioned thought patterns into a state of expanded awareness. We connect to what is known as the field of infinite possibilities or pure potentiality, and we open to new insights, intuition, and ideas.

What is Hypnosis?

Hypnosis is as old as the human race. The phenomenon known as hypnosis has existed since the beginning of recorded history, as found in the folklore of ancient cultures. Despite decades of scientific research into the benefits of hypnosis it’s surprising how it continues to be misunderstood and judged negatively on the basis of misinformation and simple prejudice.

People still often react negatively to the word hypnosis but virtually never react negatively to the description of the process of hypnosis.

"I have been meaning to write and thank you for what was a truly transformational experience!

After our session I was able to manage the lead up to the event with less anxiety than ever before and on the night an incredible calm came over me.

The whole thing went really well! Your voice was with me calming me down and reminding me to be calm and confident!

Thanks again for everything, I am truly grateful for your help."


"THANK YOU! You subtly changed the way my negative thought cycling brain was spiralling, and subconsciously helped me believe in myself and my abilities. I am eternally grateful.

I have used your audio on the occasions when those negative thought spirals become a little louder, which has helped me pull myself back to being more able to cope. You must know I have been so grateful, you changed my life."


Hypnosis is a state of inner absorption, concentration and focused attention. It is like using a magnifying glass to focus the rays of the sun and make them more powerful. Similarly, when our minds are concentrated and focused, we are able to use our minds more powerfully. Everyone has experienced a trance many times, but we don’t usually call it hypnosis. All of us have been so absorbed in thought – while reading a book, or riding the bus to work – that we fail to notice what is happening around us. While we were zoned out, another level of consciousness which we refer to as our unconscious mind, took over. These are very focused states of attention similar to hypnosis. The unconscious part of our mind stores our beliefs and from the imprints held there we formulate emotions. Hypnosis is an overtly goal orientated process. In fact that is one of it’s strengths because when applied well it establishes an expectation and then gently guides the client on a path toward fulfilling that expectation.

What happens when you work with me?

The global Covid pandemic changed the way we all work and I am thankful to now connect online with clients on all continents. I am able to schedule appointments to suit your time zone so you can connect from the comfort of your own home and/or office.

After discussing the issues and challenges you wish to address in some depth we'll look at the ACT approach and how it applies to you. We will get clear that what is causing difficulty is not illness or pathology, but the natural consequences of how our minds work. As such, it applies as much to the therapist as to the client. To model this, ACT therapists will use more self-disclosure than is found in many counselling or therapy models. I will encourage us actively doing and experiencing things – within sessions and between them- rather than exclusively talking and listening. Where appropriate, with your permission, I may use the relaxation technique of hypnosis to help embed new ways of thinking at a deep, unconscious level. Clients find that this enables the changes to take place faster with far reaching and long lasting effects.

The most important element of my approach is that, by the end of our time together, you will have the knowledge to be able to apply these techniques to all others areas of your life. Clients know that I am here for an annual/bi-annual check in or whenever they feel they need some support but my aim is to empower you and give you tools that will last a lifetime.


release all

I know just what I want

Do you feel that you are one switch away from the change you want?

Perhaps you want to boost confidence, overcome a fear of flying, a hypnobirthing refresher, and know exactly what you need to do. You just need to flick a switch in your brain or brush up on some tools.

Sometimes when you know what you want to do it takes a quick recalibration, and help, to focus unconsciously on your goal. 

A hypnosis audio-track will keep you on track.

It's a 90 minute online session with a personalised audio-track.

Price £225

3 is the magic number

Where attention goes, energy flows...

It may be difficulty sleeping, wanting to boost self confidence for a project at work, pain management, or some quick birth preparation.  Mindfulnesss based cognitive hypnotherapy helps you feel understand what’s going on and implement positive changes. 

In these three online sessions, each lasting 90 minutes, you'll learn incredible things about your mind, and body, and how to take charge of it.

You'll also get a personal audio-track that is recorded after the first session to amplify feelings of calm confidence in whatever you are doing.

Price: £550

Payment plans are available.

Embracing change

"I'm in!"

When you’re ready to make sustained change in your life and deal with stress, depression or anxiety, then a meaningful investment is the way to go.

In this online three month, six session course we will explore the core principles of ACT with practical exercises and audio recordings for you to integrate into your life to create long lasting, deep change.

Price: £950

Payment plans are available.

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"Thank you so much for our sessions last year. I feel like you really helped to remind me of the tools I already have in order to be the most me I can be.

The journey has been a good one since last year, and I am very grateful to you for guiding me along the way."

Tor R

"The exam was tough. Felt like I prepared as well as I could, felt stronger with your audio each night. Power posed my best. Listened to my anthem on the way there, on repeat and did my best on the day given some absolute sideways curve balls. The last week I’ve been feeling really deflated, preparing myself for the bad news. But I found out today I passed both the osce and the viva!!

I’m in disbelief! Beyond happy! Very emotional! And so grateful to you for everything you’ve done to help me through this process. I could not have done it without your help to believe in myself. 
THANK YOU. Thank you. Thank you."


"It’s dawned on me just how far I’ve come, in large part down to you and I wanted to say thank you.

I have become a more open (dare I say it more vulnerable?!), more resilient and I definitely understand myself more than I ever have. I wanted to say how grateful I am for you seeing me through the bumpy patches.  I don’t think I could be doing this without all the help and support you’ve given me and the work we’ve done together."

Lizzie R

Just wanted to say a massive thank you for your help, really enjoyed our sessions and your grounding company. 

Feeling super good and positive, ready for the next chapter of my life with some new tools for tricky times. 
Used your meditation last night, I just love it. X

Decorah C

What We Can Work on

  • Anxiety
  • Depression
  • Performance Anxiety
  • Low self-confidence
  • Panic Attacks
  • Phobias
  • Relationship Issues
  • Fertility Issues
  • Weight Problems
  • Sexual Problems
  • Habits like smoking or binge drinking
  • IBS
  • Stress Management
  • Exam or Driving test stress
  • Lack of self-esteem
  • Insomnia

However, often people have more complex problems in which aspects of the issues listed above may be a feature. And sometimes people just feel stuck, that their life is not where they want it to be.

Mindfulness Based Cognitive Therapy with Hypnosis can help.