Table 2 Overview of different interventions
Session | MBI | TCC | MBTCC | SHE |
|---|---|---|---|---|
1 | ● Awareness and automatic pilot ● Mindful eating ● Body and breath meditation | ● Learning standing pose ● First posture: beginning Tai Chi ● Second posture: gasp sparrow’s tail | ● Approaching mindfulness and TCC ● Mindful standing ● Awareness of breathing ● Practice of the first two postures of TCC | ● General introduction of sleep disturbances and sleep hygiene ● Diaphragmatic breathing |
2 | ● Keeping the body in mind ● Body scan ● Sitting meditation | ● Standing pose ● First two postures ● Third posture: single whip | ● Combining the mind and body together ● Mindful sitting ● Practice of the first three postures of TCC | ● Understanding of sleep ● Practice of diaphragmatic breathing |
3 | ● Gathering the scattered mind ● Mindful stretching ● Mindful walking | ● Learning twisting pose ● Standing pose ● First three postures ● Fourth posture: lift hand upward | ● Joining mindfulness and TCC ● Mindful twisting ● Practice of the first four postures of TCC | ● Promoting habits and sleep environment ● Systematic muscular relaxation |
4 | ● Expanding awareness ● Sounds and thoughts meditation ● 3-min breathing space | ● Twisting pose ● Standing pose ● First four postures ● Fifth posture: white crane spreads wings | ● Awareness expansion ● Mindful walking ● Practice of the first five postures of TCC | ● Strengthening bed and bedroom as sleep stimulus ● Practice of systematic muscular relaxation |
5 | ● Allowing/letting be ● Meditation in exploring difficulty ● Breathing space meditation | ● Learning walking pose ● Standing pose ● First five postures ● Sixth posture: step forward, deflect, parry, punch | ● Living with difficulties ● Learning about accuracy in TCC ● Practice of the first six postures of TCC | ● Restricting time in bed ● Imagery rehearsal training |
6 | ● Befriending meditation ● Loving-kindness and compassion ● Cultivating friendship towards oneself | ● Walking pose ● Twisting pose ● First six postures ● Seventh posture: like sealing, as if closing | ● Self-compassion ● Learning about “song” in TCC ● Practice of the first seven postures of TCC | ● Diet relating to sleep ● Practice of imagery rehearsal training |
7 | ● How can I best take care of myself? ● Decision-making in nourishing or depleting | ● Standing, walking, or twisting pose ● First seven postures ● Eighth posture: cross hands | ● Self-care ● Learning about acceptance in MBI ● Learning about tranquillity in TCC ● Practice of the first eight postures of TCC | ● Day time exercises ● Worry containment and management ● Practice of different relaxation methods |
8 | ● Building a precious life ● Weaving mindfulness into daily life | ● Standing, walking, or twisting pose ● First eight postures ● Last posture: conclude Tai Chi | ● Extending the practice of MBTCC to daily life ● Practice of the whole sets of TCC | ● Building up a good and realistic sleep-wake habit ● Relapse management |