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. 2021 Dec 23;19(1):154. doi: 10.3390/ijerph19010154

Table 2.

Sessions of the mindfulness- and compassion-based program for university life.

Session Program Topic Meditations and Practices
Session 1 Introduction to the basics Mindful raisin-eating meditation
The 3-step breathing space
Session 2 Obstacles to practice Body Scan (breath–body)
Conscious movements
Session 3 The breath and the body Mindfulness of breathing focusing on the belly
Mindfulness of nose-focused breathing
Session 4 Thoughts and emotions The samurai and the fly (video)
Attentive listening 50/50
Session 5 Kindness and compassion Sounds and thoughts
Compassion (and self-compassion)
Session 6 Mindfulness for life Group reflection on key learning points
Guidelines to keep practicing independently in our daily lives

Note. Presented exercises are examples of those meditations and practices taught in each session.