Table 1 Mindfulness and self-compassion training programs
8-WEEK PROGRAM | 4-WEEK PROGRAM | |
|---|---|---|
PRESENTATION BASELINE MEASUREMENT | General explanation, objectives, schedule. Pre-intervention measurements: general data, FFMQ, SCS, PSQ, MBI-GS, JSPE, GADS, AES questionnaires. | |
1st SESSION | Raisin exercise. What is mindfulness? Practice: body scan. Informal practice: brushing.teeth Task: 30′ body scan. | Raisin exercise. What is mindfulness? Managing thoughts and emotions during practice. Practice: body scan. Informal practice: brushing.teeth Task: 30′ body scan. |
2nd SESSION | Concepts: stress and burnout Practice: mindful breathing (sitting). 3-min mindfulness practice. Informal practice: mindful shower, 3′. Task: 30′ body scan + 10′ sitting. | Concepts: stress and burnout. Primary and secondary suffering. Practice: mindful breathing (sitting). 3-min mindfulness practice. Informal practice: mindful shower, 3′. Task: 30′ body scan + 10′ sitting. |
3rd SESSION | Posture. Being versus doing. Managing thoughts and emotions during practice. Practice: yoga (standing meditation). Informal practice: washing the dishes, 3′. Task: alternating body scan or yoga + 15′ sitting. | Unconditional love (metta). Compassion. Practice: conscious movements. Metta for oneself and for others. Informal practice: washing the dishes, 3′, thank you letter. Task: alternating body scan or yoga + 15′ sitting. |
4th SESSION | Attention. Primary and secondary suffering. Practice: yoga (sitting meditation). Practice: making the bed, 3′. Task: alternating body scan or yoga + 15′ sitting. | Positive psychology. Values. Practice: walking meditation. The funeral. Informal practice: the first bite, 3′, 3 positive things. Course feedback. Incorporating mindfulness into daily life. Course evaluation and satisfaction questionnaire. Repeating the questionnaires. |
5th SESSION | Time management. Problem resolution. Practice: walking meditation. Practice: the first bite. Task: yoga alternating with 30′ sitting. Start walking meditation. | |
6th SESSION | Unconditional love (metta). Compassion. Practice: Metta for oneself and for others. Informal practice: thank you letter. Task: yoga alternating with 30′ sitting + walking meditation. | |
7th SESSION | Positive psychology. Values. Practice: a compassionate gesture, safe place. The funeral. Informal practice: 3 positive things, 3′. Task: 45′ method of choice. | |
8th SESSION | Course feedback. Practice: review course practices. Incorporating mindfulness into daily life. Course evaluation and satisfaction questionnaire. | |
POST-INTERVENTION MEASUREMENT | Repeat the questionnaires. | Repeat the questionnaires. |
REEVALUATION (3 MONTHS) | Repeat the questionnaires. | Repeat the questionnaires. |