Table 1.

Sessions descriptions for the intervention group and the active control group.

	Lifestyle change sessions (intervention group)		Mindfulness-based cognitive therapy sessions (active control group)
Session	Topic	Homework	Topic	Homework
1	Symptoms, causes, course, and treatment of depression. Importance of physical exercise for physical and mental health. Education on how to exercise safely and comfortably. Motivation to incorporate physical exercise into daily routines.	If physically able, complete an aerobic exercise plan (at least 30 min, 3 times per week), which will be increased over time in a personalized manner.	Symptoms, causes, course, and treatment of depression. Concept of full attention. Going from living on “automatic pilot” to living consciously and deliberately. Observe breathing and the body. Raisin exercise.	Attention to breathing, 24 min with audio every day. Record the facets of life in which you are not present (brief). Choose a routine task to perform with full attention, such as the raisin exercise. Mindful eating.
2	Importance of good nutrition in improving physical and mental health. Education on healthy eating guidelines, with a focus on the Mediterranean diet.	Keep a daily food record to determine the need for dietary changes.	Change the form of relating to experiences through thought to feeling them directly. Label the experiences (pleasant, unpleasant).	Body scan, 40 min with audio every day. Focusing on breathing, 10 min with audio several times. Complete the record of pleasant experiences (one per day, specifying the thoughts, emotions, and sensations associated with the experience). Choose a routine task to perform mindfully this week.
3	Importance of relationships. Education on how to improve the social support network, with practical proposals.	Schedule at least 3 face-to-face or online meetings with people who are emotionally close and then increase the number of these meetings over time, if possible.	Change from delving into the past and anticipating the future to being fully present in the moment.	Conscious stretching (even days). Body scan (odd days). Record unpleasant experiences (analogous to pleasant experiences in Session 2). Breathing space, 3 min 3 times a day at scheduled times. Appreciation exercise before bed. Suggestions for daily life.
4	Importance of the sleep-wake rhythm. Education on how to improve sleep hygiene, with practical proposals.	Keep a daily sleep record that indicates the implementation of recommendations and the results.	Change from trying to avoid, escape, or eliminate unpleasant experiences to approaching them with curiosity and interest.	Sedentary meditation on unpleasant experiences, 30 min with audio every day. Record unpleasant experiences (analogous to pleasant experiences in session 2). Breathing space, 3 min 3 times a day at scheduled times. Appreciation exercise before bed. Suggestions for daily life.
5	Importance of regular and safe exposure to sunlight, with practical recommendations.	Receive at least 1 h of sunlight per day and keep a daily record that includes adherence to the safety guidelines.	Change from needing things to be different to simply letting them be as they are.	Sedentary meditation (sounds and thoughts) with audio every day. Breathing space, 3 times a day at scheduled times and in difficult moments (coping). Meditative walk (walking meditation) as a complement or alternative to seated meditation. Suggestions for informal practice.
6	Effect of negative ruminations in maintaining depression. Learning strategies to detect and stop this behavior.	Keep a daily record of the estimated time of depressive ruminations, strategies used to stop this behavior, and outcomes.	Change from considering thoughts as true and real to considering them as mental processes that may not correspond to reality.	Sedentary meditation (sounds, thoughts, emotions, and body), also without audio support. Breathing space, 3 times a day at scheduled times and in difficult moments (coping version). Attention to and recording of repetitive thoughts. Suggestions for daily life.
7	Importance of contact with nature, and practical recommendations for improvements.	Schedule and engage in at least 1 outing to a natural environment (forest, mountain, beach, or park), and increase these outings, if possible.	Change from treating yourself harshly to caring for yourself with affection and compassion.	Choose between different practices (body scan, conscious stretching, walking meditation, seated meditation, meditation with difficulties, focusing on breathing, and mountain meditation) to create your own program for the week. Devise an action plan for difficult moments (cognitive vulnerability). Breathing space, 3 times a day at scheduled times and in difficult moments (coping version).
8	Review of all strategies and a final opportunity to recommend their combined long-term use.	Proposals for maintaining all these strategies in the future.	Plan a future by living mindfully.	Proposals for maintaining all these strategies in the future.