Table 1 MBCT curriculum content
Theme of session | Meditation exercise | Didactic teaching | Homework |
|---|---|---|---|
1. The automatic pilot | - Body scan | - Intention of participating | - Bodyscan |
- Mindful eating | |||
- Raisin exercise | - Mindful routine activity | ||
2. Dealing with barriers | - Body scan | - Observation exercise “walking through the streets” | - Bodyscan or mindfulness of the breath |
- Mindfulness of the breath | - Positive experiences diary | ||
- Mindful routine acitivity | |||
3. Mindfulness of the breath | - Movement exercises lying down | - 3-min breathing space | - Body scan or movement exercises |
- Mindfulness of the breath and body | - Negative experiences diary | ||
- 3-min breathing space three times a day | |||
4. Staying present | - Sitting meditation | - Psycho-education “reacting/responding stress” | - Sitting meditation or walking meditation or movement exercises |
- Walking meditation | |||
- Stress diary | |||
- 3-min breathing space | |||
- Walking meditation | |||
5. Allowing | - Sitting meditation | - Psycho-education “anxiety, anger and depression, helping and non-helping thoughts” | - Sitting meditation |
- Walking meditation | - Mindful communication exercise | ||
- 3-min breathing space | |||
- Walking meditation | |||
6. Mindful communication | - Movement exercises standing up | - Psycho-education “communication” | - Sitting meditation, movement exercises or body scan |
- 3-min breathing space in stressful situations | - Nonverbal (Aikido) and verbal (Deeply listening) communication exercises | - 3-min breathing space | |
- Walking meditation | |||
Silence day | - Various exercises | ||
- Silent lunch and tea breaks | |||
7. Taking care of yourself | - Sitting meditation, open awareness | - Energy balance and relapse prevention | - Mindful exercise at will |
- 3-min breathing space | - Relapse prevention plan | ||
- 3-min breathing space | |||
8. From stress to inner strength | - Body scan | - Training evaluation and glance at the future |