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Table 2 Overview of the activities planned for the 8-week online MBCT group

From: The modulatory role of internet-supported mindfulness-based cognitive therapy on extracellular vesicles and psychological distress in people who have had cancer: a protocol for a two-armed randomized controlled study

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
  1. Note. MBCT mindfulness-based cognitive therapy