Table 1 Mindfulness-Based Health Promotion content
Session | Didactive teaching | Practices | Homework |
|---|---|---|---|
1. What is mindfulness | -Presentation and aims-Stress and dispersion-What is and what isn’t mindfulness-Characteristics, attitudes and motivation-Introduction to practice diaries | -Eating a raisin-Simple mindfulness exercises (listening to sounds, areas of contact with your body, the feel of your feet touching the floor)-Body scan-9-dots exercise | -Body scan-Attention for routine activity-Eating one meal mindfully-Mindfulness diary |
2. Mindfulness in breathing | -What to do with the body-What to do with the mind-Breathing-Information on posture-Preconceptions/fears/challenges in meditation | -Mindfulness in breathing-Body scan-Primary and secondary suffering | -Body scan-Mindfulness in breathing-Awareness of pleasant events (diary)-Attention for routine activity-Habit changing |
3. Mindfulness in the body (part I) | -Importance of the body-How mindfulness works-Cognitive defusion | -Mindful walking-Mindfulness in breathing-Hello, thank you and goodbye | -Body scan-Mindfulness in breathing-Mindful walking-Awareness of unpleasant events (diary)-Attention for routine walking |
4. Mindfulness in the body (part II) | -Doing mode/being mode-Reinforcing daily practice-Obstacles to the practice-Self -compassion | -Mindful movements -Mindfulness in breathing, sensations, sounds and thoughts-3-min breathing space-Mindful walking | -Body scan-Mindfulness in breathing-Mindful walking-3-min breathing space-Awareness of communication difficulties (diary) |
5. Mindfulness, acceptance and values | -Importance of acceptance-Values and committed action-Meaning of life-Hedonic and eudaimonic well-being | -Mindful movements-Mindfulness of thoughts-3-min breathing space in doubles | -Practice of choice-3-min breathing space during stress |
6. Silence | Â | -Mindful movements-Body scan-Sitting meditation-Mindful walking | -Practice of choice-Mindfulness conversation |
7. Compassion | -What is and what isn’t compassion-Biological basis-Ways of training compassion-Fear of compassion in western society | -Loving-kindness (for oneself and others)-Sitting meditation-Mindful movements | -Practice of choice- Loving-kindness (for oneself and others)-Attention for self-compassion in routine activity |
8. Mindfulness for life | -Mindfulness in daily life-Recommendation for long-term practice | -Loving-kindness (for oneself and others)-Mindfulness poetry | -Daily life mindfulness incorporation |