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Table 4 Content of MBSR group sessions

From: A study protocol for a cluster randomised controlled trial on mindfulness-based stress reduction: studying effects of mindfulness-based stress reduction and an additional organisational health intervention on mental health and work-related perceptions of teachers in Dutch secondary vocational schools

Session Theme Content of group sessions Homework
1 Automatic pilot • Introduction
• Raisin-eating exercise
• Body scan
• Body scan
• Attention to routine activity
• Eating one meal mindfully
2 Perceiving clearly • Body scan
• Imagery exercise to demonstrate the relationship between thoughts and feelings
• Sitting meditation, paying attention to breathing
• Body scan
• Attention to breath
• Awareness of pleasant events
• Attention to routine activity
3 From doing to being: a mode of doing and a mode of being • Lying-down yoga exercises
• Sitting meditation with a focus on breathing, bodily sensations, sounds
• Pleasant events
• Seeing exercise to demonstrate the difference between observation and interpretation
• Three-minute breathing space (mini-meditation)
• Body scan
• Lying-down yoga exercises
• Attention to breath
• Awareness of unpleasant events
4 Be present • Three-minute breathing space (mini-meditation)
• Standing yoga exercises
• Unpleasant events; interrelatedness of bodily sensations, feelings, and thoughts
• Sitting meditation with a focus on breathing, bodily sensations, sounds, feelings/ emotions, and thoughts
• Body scan
• Standing yoga exercises
• Sitting meditation
• Three-minute breathing space
• Awareness of stress reactions
5 Recognising and allowing what really is: reacting versus responding • Three-minute breathing space (mini-meditation)
• Walking meditation
• Sitting meditation with a focus on breathing, bodily sensations, sounds, feelings/ emotions, thoughts, and random attention
• Automatic stress reactions and stress response
• Mid-term evaluation
• Meditation by choice
• Three-minute breathing space
• Awareness of difficult situations
• Awareness of reactions in difficult situations
6 Mindful communication • Standing yoga exercises
• Sitting meditation with a focus on breathing, bodily sensations, sounds, feelings/ emotions, thoughts, and random attention
• Mindful communication exercises
• Meditation by choice
• Three-minute breathing space
Day of silence Deepen mindfulness skills in silence • Various meditation exercises
• Silent lunch and tea break
 
7 Taking care of yourself: balance in life • Standing/lying yoga exercises
• Sitting meditation
• Communication exercises
• Meditation exercises without CD
• Attention to routine activities
8 The rest of your life • Different exercises
• Own menu of mindfulness exercises
• Maintaining practice: review of supports
• Reflection on training
• Saying goodbye
• Further sources of information
  1. MBSR Mindfulness-based stress reduction