Table 1.

Content of each session of the mindfulness-based intervention (MBI) and physical training

Program	MBI	Physical training
Session 1	Discovering that we function on automatic pilot and kind attention to the body Pause exercise, ground rules, grounding practice, raisin exercise, body scan, sitting meditation 1 (focus on the breath & coming back to it), overview home practices	Introduction to international physical activity guidelines, responsible training and explanation of the movement diary Aerobics, strength exercises and stretching. Progressive relaxation. Overview home practices
Session 2	Kind attention to the body and the breath Body scan, sitting meditation 2 (focus on the breath and expanding to sensations in the body and the body as a whole), standing in mountain, mindful walking, pleasant experience and entanglement (thoughts – feelings – sensations), 3-min breathing space, “Thought on a thread” practices (feet on the floor, coming to the breath, kind wishes), overview home practices	Exploring different training principles and the advantages of physical training Aerobics, Thera-Band strength exercises, stretching. Body scan. Overview home practices
Session 3	Gently learning to work with personal limits and discovering that we can choose how to respond by opening gently to experience Mindful movement, coping with fatigue, extended breathing space, unpleasant experience and entanglement (thoughts – feelings – sensations), sitting meditation 3 (focus on the breath and the body, gentle attention to intense, difficult or painful sensations in the body, expanding to sounds, thoughts & feelings, open awareness), “Thought on a thread” practices (feet on the floor, coming to the breath, kind wishes), overview home practices	Education about healthy movement, injury prevention and spinal hygiene Step-aerobics, strength exercises with weights, stretching. Guided visualization. Overview home practices
Session 4	Gently being with what is difficult and taking care of ourselves Pause, short body scan, mindful movement, sitting meditation 3, “Thought on a thread” practices (feet on the floor, coming to the breath, kind wishes), mindful coping with thoughts, vicious circle of anxious preoccupation, extended breathing space and action of self-care, mountain meditation, review course, overview home practices	Information about activity trackers and sports watches, tips to continue physical activity Step-aerobics, strength exercises with Swiss-ball, stretching. Tennis ball massage. Overview home practices