Table 1.
Contents of the program
| Session | Theme | Contents |
|---|---|---|
| 1 | Automatic pilot | Psychoeducation: what is mindfulness |
| Exercise: mindfulness eating (“Raisin exercise”)/body scan | ||
| Homework: mindfulness of a routine activity/body scan | ||
| 2 | Dealing with barriers | Psychoeducation: association of mood and thoughts |
| Exercise: thoughts and feelings exercise/body scan/mindful breathing meditation | ||
| Homework: body scan/breathing meditation/pleasant events calendar | ||
| 3 | Mindfulness of the breath | Psychoeducation: awareness of mind wandering and focuing on the breath |
| Exercise: breathing meditation/gentle yoga/mindful walking | ||
| Homework: breathing meditation/gentle yoga/mindful walking/unpleasant events calendar | ||
| 4 | Staying present | Psychoeducation: staying present/about anxiety symptomsa |
| Exercise: meditation of sounds and thoughts/breathing meditation | ||
| Homework: meditation of sounds and thoughts/breathing meditation/3-min breathing space | ||
| 5 | Allowing/letting be | Psychoeducation: exploring difficulty |
| Exercise: breathing meditation/meditation of sounds and thoughts/exploring difficulty | ||
| Homework: breathing meditation/meditation of sounds and thoughts/exploring difficulty/3-min breathing space | ||
| 6 | Thoughts are not facts | Psychoeducation: cognitive biases |
| Exercise: breathing meditation/meditation of sounds and thoughts/exploring difficulty | ||
| Homework: breathing meditation/meditation of sounds and thoughts/exploring difficulty/3-min breathing space | ||
| 7 | How can I best take care of myself? | Psychoeducation: choosing functional behaviors/behavioral activation/identifying triggers |
| Exercise: mindfulness meditation of sounds and thoughts/breathing meditation | ||
| Homework: meditation of sounds and thoughts/breathing meditation/3-min breathing space + action plan | ||
| 8 | Using what has been learned to deal with future mood | Personal reflections of course/plans for future practice and strategies for maintaining momentum/farewell |
| Exercise: body scan/breathing meditation |
a The lecture relevant to depression was replaced by that about anxiety in session 4