Table 1.

Be Mindful course content and assignments by week.

Chapter and title	Content	Materials and homework assignments
Before; Getting Started	Orientation to the course and format	3 videos (>6 min total); assignments: stress assessment, reflection on goals, and motivation for practicing
Week 1; Stepping out of Automatic Pilot	Introduction to the concept of mindfulness	4 videos (>12 min total); 1 audio file (30 min); assignments: events diary, body scan, routine activity, and mindful meal
Week 2; Reconnecting with Body and Breath	Awareness of thoughts and feelings	3 videos (>17 min total); 2 audio files (19 min total); assignments: difficult thoughts checklist, event awareness, mindful movement, and mindful breathing
Week 3; Working with Difficulties	Acknowledging difficult thoughts and emotions without judgment or attachment	3 videos (>9 min total); 1 audio file (22 min); assignments: stress awareness, sitting meditation, and breathing space
Week 4; Mindfulness in Daily Life	Awareness of (1) personal patterns, (2) associations to changes in mind and body, and (3) stress indicators	3 videos (>11 min total); assignments: list of four helpful and unhelpful strategies, activity awareness, breathing space, and chosen practice
After; Going Forward	Reflecting on lessons learned	3 videos (>5 min total); assignments: stress assessment, letter to yourself, and review additional resources