Module | Aims and content | Examples of exercises and assignments |
---|---|---|
1. Being in the here and now | Introducing the concept of mindfulness | Reviewing most and least mindful moments of the day; practicing body scan; taking mindful walk |
2. Mindful body perception | Practicing awareness of body signals | Testing one’s heartbeat perception; practicing “heart meditation”; mindful eating and drinking |
3. A new perspective on stress | Distancing oneself from stress-inducing thoughts | Identifying former ways of coping with stress; learning techniques to challenge automatic thoughts; meditation exercise |
4. Developing beneficial thoughts | Getting to know alternative ways of thinking | Identifying one’s “stress patterns” and developing and internalizing beneficial thoughts; practicing breathing meditation |
5. What makes your life valuable? | Identifying one’s values and pursuing one’s goals | Writing a speech for one’s 70th birthday; setting and pursuing goals with the SMART technique; meditation exercise |
6. Being mindful towards yourself | Learning how to appreciatively accept one’s personality traits | Exercise to identify different personality traits and corresponding automatic reactions; learning to accept and appreciate all personality traits; loving kindness meditation |
7. Training your body and senses | Exercising the ability to enjoy and getting acquainted with the practice of yoga | Mindful chocolate eating exercise; mindful yoga exercises |
Booster 1 (4 weeks after completion of module 7) | Repeating module 1 to 3 and mindfulness exercises | Choosing favorite mindfulness exercises; setting goals for their implementation in the coming weeks |
Booster 2 (12 weeks after completion of module 7) | Repeating modules 4 to 7 and ensuring long-term integration of mindfulness into daily life | Reviewing pursuit of goals in the last 2 months; identifying potential barriers and developing solutions |