Table 1 Outline of the MBSR/intervention

0

Orientation

Objective of the intervention clarified, dispensing, and demonstrating computer tablets and App Insight Timer. Technological support provided to ensure understanding. Logistics of the MBSR course; formal and informal practices; what to wear/bring; attendance; importance of home practice.

1

1

Introductions in dyads, establishing group norms. Formal practices: mindful eating raisin task, inquiry, break, body scan and inquiry. Home practices were provided – doing the Body scan 6 days out of the week, reading the Upstream and Downstream fable, eating one meal mindfully, and doing the nine-dot exercise.

2

2

Mindful standing movement along with a formal practice of the body scan and inquiry. Home practice will be taken up and discussed. A formal practice of attention on the breath (AOB) will be also introduced along with home practice for next week (e.g., pleasant event calendar, body scan, mindful routine activity and AOB).

3

3

Sitting practice of Attention on the Breath (AOB), along with a formal practice of lying down yoga and with a short body scan and inquiry. Home practice will be taken and discussed regarding the body scan at home, and pleasant event calendar. Home practice for next week will consist of (e.g., unpleasant event calendar, alternating body scan with mindful lying down movement, and self-guided AOB for 5 to 10 mins).

4

4

Standing yoga, with a short 20 mins guided meditation practice and inquiry in dyads, then in a large group, and with taking up the home practice. Taking up unpleasant event calendar and will provide an interactive stress reactivity education session. Home practices will be provided – alternating the Body scan with standing mindful movement 6 days out of the week, and observing stress reactions by noticing (thoughts, moods and behaviour).

5

5

Mindful movement and a sitting practice, with a practice inquiry. Facilitator will ask participants to reflect on the first half of the program with reflective questions as an invitation to recommit to practice for the remainder of the program. Stress reaction versus response was presented in class along with noticing habits and changing response i.e., cow path. Facilitator will introduce S.T.O.P. as a responsive strategy.

6

6

Longer sitting meditation, with a practice inquiry. In dyads, participants will discuss stressful communication, and in large group take up the home practice and discuss intention to cultivate awareness, exploring patterns of communication, and noticing habitual patterns and behaviour (not only in the realm of interpersonal communication, but also in one’s inner life). Facilitator will enact Aikido of styles of communications (aggression, passive, conflict, and assertiveness). Discuss new ways of experimenting with “new behaviour” and ways of engaging interpersonally.

7

All Day Silent Retreat

Traditionally done on a weekend; but moved to the following week. A 6-hour long retreat for to deepen the practice in order to cultivate a sense of presence and attention on the present moment and experience.

8

7

Mindful movement of yoga choices, and a sitting practice with a practice inquiry. Inquiry will be around mindful awareness that can change relationship to stress and increase choice along with integrating mindfulness more fully into our lives can increase resilience. Different Chair Exercise will be introduced and discussion of attachment or aversion, habitual patterns and beginner’s mind. Home practice will be around consumption and developing healthier patterns.

9

8

Reflective practice of the past eight weeks and what participants have learned, the cost or sacrifice made to attend this course. Last practice will be the body scan along with inquiry. Closing ceremony will include the yarn bracelet and giving participants the certificates for course completion. Participants with written and verbal consent will participate in a focus group later in the week.