Table 1.

Intervention content

Module	Aims and content	Examples of exercises and assignments
1. Being in the here and now	Introducing the concept of mindfulness	Reviewing most and least mindful moments of the day; practicing body scan; taking mindful walk
2. Mindful body perception	Practicing awareness of body signals	Testing one’s heartbeat perception; practicing “heart meditation”; mindful eating and drinking
3. A new perspective on stress	Distancing oneself from stress-inducing thoughts	Identifying former ways of coping with stress; learning techniques to challenge automatic thoughts; meditation exercise
4. Developing beneficial thoughts	Getting to know alternative ways of thinking	Identifying one’s “stress patterns” and developing and internalizing beneficial thoughts; practicing breathing meditation
5. What makes your life valuable?	Identifying one’s values and pursuing one’s goals	Writing a speech for one’s 70th birthday; setting and pursuing goals with the SMART technique; meditation exercise
6. Being mindful towards yourself	Learning how to appreciatively accept one’s personality traits	Exercise to identify different personality traits and corresponding automatic reactions; learning to accept and appreciate all personality traits; loving kindness meditation
7. Training your body and senses	Exercising the ability to enjoy and getting acquainted with the practice of yoga	Mindful chocolate eating exercise; mindful yoga exercises
Booster 1 (4 weeks after completion of module 7)	Repeating module 1 to 3 and mindfulness exercises	Choosing favorite mindfulness exercises; setting goals for their implementation in the coming weeks
Booster 2 (12 weeks after completion of module 7)	Repeating modules 4 to 7 and ensuring long-term integration of mindfulness into daily life	Reviewing pursuit of goals in the last 2 months; identifying potential barriers and developing solutions