Table 3.

Content of online MBI course ‘Ontspannen zwanger’ (In English: ‘Relaxation in pregnancy’)

Week	Session
1	Stress and Mindfulness Exercises in online session: bodyscan Home assignments (daily): bodyscan, routine activity, activity awareness
2	Dealing with obstacles, a different view Exercises in online session: mindful breathing Home assignments (daily): bodyscan, mindful breathing, logbook pleasant events
3	The body and the senses Exercises in online session: mindful yoga, 3 min breathing space Home assignments (daily): bodyscan/yoga, 3 min breathing space, routine activity, logbook unpleasant events
4	Thoughts Exercises in online session: observing thoughts, mindful walking Home assignments (daily): bodyscan/yoga/sitting meditation, 3 min breathing space, routine activity
5	Emotions Exercises in online session: working with emotions Home assignments (daily): sitting meditation/bodyscan/yoga, 3 min breathing space, routine activity, logbook stressful communication
6	Communication and awareness Exercises in online session: conscious communication, mindful breathing and open awareness, sounds and open awareness Home assignments (daily): sitting meditation/bodyscan/yoga, 3 min breathing space, routine activity, conscious communication
7	Take good care of yourself and your baby Exercises in online session: free moving meditation and breathing towards belly and pelvis Home assignments (daily): sitting meditation/bodyscan/yoga, 3 min breathing space, routine activity, energy balance (once a week), planning of pleasant activities
8	The beginning of a new way of life Online session: stress signals and strategies, tips for mindfulness practice in daily life

Note: MBI, mindfulness-based intervention