Table 2.

The content of iMBSR.

Sessions	Contents	Mindfulness practice	Homework
1	Introduction to the class, how to proceed, requirements and challenges Introduce the relationship between brain function, emotion, and cognition Introduce the “fight or flight, freeze” stress response Internal and external interactions: the relationship between situation (stimuli), thoughts, sensations, bodily sensations, and actions Differences between “past,” “future,” and present Awareness and “Autopilot Mode”	Motivation and Intention: Why am I here? Identify concerns Mindful Eating	Mindful Eating Self-awareness of worry (or other strong emotions)
2	The negative cycle of worry How thoughts affect mood, physical feelings ntroduce the cognitive model (stimuli-intrinsic responses [thoughts, sensations, bodily sensations]-actions) The mode of doing and the mode of being of the mind “Myocardial training”: focus and awareness	Mindful Eating Breath awareness practice Be aware of the negative cycle of worry	The negative cycle of worry Breath awareness practice Mindful Eating
3	See the chaotic mind, from the breath into the presence mode Be aware of the distraction and gently bring the focus back to the breath Be aware of the inertial reaction pattern, and the emotional cycle is wave after wave Resist unwanted, disliked, unpleasant Ideas are not facts The Second Arrow Theory of Suffering (Pain and Suffering)	Breath awareness practice (Long Version) Awareness of inertial response patterns Distinguish pain and suffering	Breath awareness exercises when strong emotions arise Awareness of inertia and shooting arrows at yourself (automatic thinking) Mindfulness in daily life (showering, brushing teeth…)
4	Experience the true meaning of acceptance Story: Fear in the Heart – There are tigers in the closet From rejection to acceptance, not into action mode Take care of yourself Introduce the principles of mindfulness	Breath awareness practice (Long Version) Three minutes breathing room Mindful walking	Stress awareness Take 3 min of breathing space during strong emotions Mindfulness in daily life (breathing into life)
5	Introducing S.T.O.P. Application of Breath Awareness Mindfulness guards the mood, not following or resisting Observe the changes of mind and body and control inexplicable emotions Difficulties encountered in mindfulness practice	Three minutes breathing room Body scan	S.T.O.P. – Stress Reaction and Response Body scan Daily practice: focus on talking to people A letter to myself (reflection lessons and outlook for future mindfulness activities)
6	Common reactions to body scans To be aware of the relationship between change and discomfort Explore with an open mind Thoughts are not me, feelings are not me, just a part of me Mindful listening The concept of loving-kindness	Three minutes breathing room Metta meditation practice Review the difficulties of the course and bless yourself	Mindfulness practice for living