Table 1.

The specific tasks of mindfulness training program.

Week	Topic	Practices
Week 1	waking up from the autopilot	eat raisin under mindfulness; wake up from routine; habit buster; weekly mindfulness.
Week 2	keeping the body in mind	body scan practice at least 15 min at least twice a day; perform mindfully on another routine activity;habit buster and go for a walk for at least 15 min at least once a week.
Week 3	the mouse in the maze	8 min of movement mindfulness meditation; 8 min of breath and body meditation; 3-min breathing space meditation and practice it twice a day; a habit buster: valuing the television.
Week 4	moving beyond the rumor mill	8-min breath and body meditation; 8-min sound and thought meditation; 3-min breathing space meditation and practice it twice a day.
Week 5	turning toward difficulties	8-min breath and body meditation; 8-min sound and thought mediation; 10-min exploring difficulty meditation; 3-min breathing space meditation.
Week 6	trapped in the past or living in the present	10-min befriending meditation; 3-min breathing space meditation.
Week 7	when did you stop dancing	carry out your own formal meditation practice.
Week 8	your wild and precious life	start the day with mindfulness; use breathing space to punctuate the day; maintain mindfulness practice; befriend your feelings; take a breathing space when you feel tired, frustrated, anxious, anger, or any other powerful motion; mindfulness activities; increase your level of mindfulness exercise; remember the breath.