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Table 1 Content of the intervention sessions for the intervention group

From: Mindfulness-based stress reduction group training improves of sleep quality in postmenopausal women

Meeting

Content of the meeting

Homework

First

-pretest - setting goals of the sessions - Teaching the concepts of MBSR, eating raisin practice - physical examination Practice - focusing on short breathing - completion of the class with Focus on short breathing 2 to 3 minutes of breathing) - Determining homework

Doing one of your daily activities such as tooth brushing and recording it in the homework book

Second

- body scan- physical examination Practice -  Practice review – Homework review -  thoughts and feelings Practice (walking in the street)  - Recording pleasant and enjoyable events - Sitting meditation for 10 to 15 minutes - Determining homework 

Mindful Breathing for 10–15 minutes, 6 times in 7 days. –body scan- Recording pleasant or enjoyable events every day - mindfulness in normal life activities

Third

- seeing or hearing Practice for 50 minutes - Sitting meditation for 30 to 40 minutes - Review Practice 3- minute breathing space Practice  and reviewing it  - Preparing a list of unpleasant events 

- Preparing a daily list of unpleasant events - Have a breathing space three times a day - Sitting meditation for 30 to 40 minutes a day and recording it in the homework book

Fourth

- 5 minute practice of seeing or hearing - 40 minutes of meditation - Awareness of breathing, body, sounds and thoughts - 3- minute breathing space and reviewing it.

-3 minute breathing space regularly three times a day

-3 minute breathing space - coping  in case of unpleasant feelings caused by menopausal complications) - 40 minutes of meditation per day and recording it in the homework book

Fifth

- Forty minutes of sitting meditation - Awareness of breathing, body, sounds, thoughts. Paying attention to reactions to thoughts, feelings, or bodily sensations. Expressing the difficulties that occur during practice. Their effects on the body and reaction to them.

-3 minute breathing space - coping in case of unpleasant feelings caused by menopausal complications–

40  minutes of sitting meditation per day and recording it in the homework book

Sixth

- 40 minute sitting meditation. Awareness of breathing, body, sounds and thoughts in addition to paying attention to reactions to problems ) - Creating, thinking and practicing point of view or surrogate thoughts

practicing at least 40 minutes a day -three minutes breathing space  - coping when faced with unpleasant side effects of menopause and recording it in a homework book

Seventh

-40 minutes sitting meditation - Awareness of breathing, body, sounds, thoughts (in addition to paying attention to reactions to problems)

-  Observing the relationship between activity and mood - Preparing a list of enjoyable activities that lead to a sense of accomplishment. - 3- minute breathing space as the first step to have mindfulness. - 3- minute breathing space or mindful walking.

Choose a pattern from different ways, for the practice you intend to use systematically–

3 minutes breathing space– Regularly  for 3 times a day

- 3 minutes of breathing space - coping when faced with the unpleasant effects of menopause and recording it in the homework book

Eighth

Physical examination practices - Homework review - Reviewing the entire program.

- Discussing how to continue the mobility and discipline that has developed in the last 7 weeks in regular practices - Checking and discussing programs and finding positive reasons to continue practice -  post-testing

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