Table 2.
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.