Table 2 Overview of the activities planned for the 8-week online MBCT group
Sessions (general theme) | Synchronous class activities | Asynchronous homework activities |
|---|---|---|
Session 1 (recognition of the tendency to be on automatic pilot) | Establishing and reviewing ground rules Getting to know the group Mindfulness meditation exercises: eating a raisin mindfully; body scan; short breathing focus for 2–3 min | Body scan (audio-guided) Being mindful during a routine activity Mindful eating |
Session 2 (promotion of awareness of how the mind responds to daily events and intensification of body focus) | Mindfulness meditation exercises: body scan; sitting meditation Identification of thoughts, feelings, and body reactions in response to a given daily event | Body scan (audio-guided) Mindful breathing Pleasant events calendar Being mindful during a different routine activity |
Session 3 (introduction to breathing space as a way to focus on the present moment when dealing with the busy mind) | Mindfulness meditation exercises: sitting meditation; 3-min breathing space; mindful movement Calendar with unpleasant events | Mindful yoga (audio-guided) Stretch and breath exercises (audio-guided) Unpleasant events calendar 3-min breathing space |
Session 4 (reinforcement of mindfulness as a way to stay in the present moment) | Mindfulness meditation exercises: sitting meditation; 3-min breathing space; mindful walking Completion of automatic thoughts questionnaire Discussion about MBCT based on a video material | Sitting meditation (audio-guided) Mindful yoga (audio-guided) 3-min breathing space 3-min breathing after acknowledging the appearance of unwelcome feelings and thoughts |
Session 5 (promotion of a non-judgmental, open, and receptive attitude toward experience) | Mindfulness meditation exercises: sitting meditation; breathing space Preparation of the response plan when dealing with unwanted thoughts and feelings | Sitting meditation (audio-guided) 3-min breathing space 3-min breathing after acknowledging the appearance of unhelpful feelings and thoughts |
Session 6 (unpleasant thoughts and feelings do not represent reality) | Mindfulness meditation exercises: sitting meditation; 3-min breathing space Exercise on thoughts, feelings, and considering different perspectives Discussion of breathing space as way to focus on the present before delving into a wider perspective on thoughts, feelings, and occurring events | Combination of previous audio-guided exercises 3-min breathing space 3-min breathing after acknowledging the appearance of unhelpful feelings and thoughts Continue to work on the response plan |
Session 7 (acknowledge warning signs and plan preventive strategies to tackle the occurrence of unpleasant events) | Mindfulness meditation exercises: sitting meditation; 3-min breathing space; mindful walking Investigate associations between activity and mood Have a list of pleasant activities and how to schedule them Continue to work on the response plan in pairs and then extend it to the group | From the practiced exercises, generate a plan of practice to be incorporated into daily routines 3-min breathing space 3-min breathing after acknowledging the appearance of unhelpful feelings and thoughts Continue to work on the response plan |
Session 8 (maintain mindfulness-related practices on a regular basis) | Mindfulness mediation exercises: body scan and concluding meditation Continue to work on the response plan and detection of early warning signs Review and personal reflections regarding the programme (feedback questionnaire) Discussion on how to keep daily practices | Keep on practicing |