| Session | Description |
---|---|---|
1 | Introduction | Presentation of the concept of mindfulness. Introduction of breathing exercise. Breathing exercises were used throughout the following sessions. |
2 | Bodily sensations | The body scan was performed. Participants were instructed to move their attentional focus through their body while retaining a mindful attitude. |
3 | Thoughts | In context of a breathing exercise, participants were encouraged to pay attention to upcoming thoughts without getting engaged in their content. Metaphors were introduced, e.g. imagining being on a beach and writing letters in the sand, that would be washed away by water afterwards. Participants were encouraged to adopt a neutral observing perspective, to step back from their current stream of thoughts and to experience that thoughts can be handled like neutral objects. |
4 | Emotions | The concept of radical acceptance of feelings was presented. The goal was to shape a mindful observant attitude to experience one’s own emotion irrespective of its consequences. Participants were invited to close their eyes and observe the thoughts and feelings in the present moment while retaining a mindful attitude. |
5 | Optional session | The first optional session covered the topic of self-care and self-compassion. Participants were encouraged to apply a mindful attitude of non-judgmental, curious, and gentle observation, acceptance and compassion to themselves and their needs. |
6 | Optional session | Applicability of mindfulness to daily activities, e.g. mindful eating, or brushing teeth mindfully. In the last session, participants could also pick exercises from their favorite session, from which they subjectively benefitted the most. |