Table 1 An overview of the training program
From: Effectiveness of a worksite mindfulness-based multi-component intervention on lifestyle behaviors
Week | Theme | Homework formal exercises | Homework informal exercises (time in minutes per week) |
|---|---|---|---|
1 | Training mindful attention | - Bodyscan (5 x 20 min p/week) | - Walking with mindful attention (3 min) |
- Eating (3 bites) with mindful attention (3 min) | |||
- Stop, sit and do nothing for 1 minute (5 x 1 min p/week) | |||
- Read the booklet (background information, working situations) | |||
2 | Gaining by stopping and exploring boundaries | - Bodyscan and or sitting meditation (5 x 20 min p/week) | - Logbook for (small) pleasant happenings (5 x 5 min p/week) |
- Meditation exercise to start the working day (5 x 3 min) | |||
- Meditation exercise to finish the working day (5 x 3 min) | |||
3 | Switching from doing to being | - Bodyscan (5 x 20 min p/week) | - Logbook for (small) unpleasant happenings (5 x 5 min p/week) |
- Breathing exercises (5 x 3 min/week) | - Standing meditation in front of the window (1 3 min p/week) | ||
- Eat a raisin/apple/.. with attention | |||
- Walk the stairs with attention | |||
4 | Vigor and balance | - Office yoga (5 x 20 min) | - Walking with mindful attention (3 min) |
- Breathing exercises (5 x 3 min/week) | - Meditation exercise to finish the working day (3 min) | ||
- Yoga balance exercise (3 min) | |||
- Meditation (breathing) exercise with moments of inspiration or vigor (3 min) | |||
5 | Inspiration for working and living | - Sitting meditation (3 x 20 min p/week) | - Value orientation exercise (1 x 20 min |
- Breathing exercise (3 min, each stressful or joyous moment) | - Guided meditation exercise “the tree” ( values) (1 x 20 min) | ||
6 | Maintaining your center in interpersonal relationships | - Sitting meditation or body scan at choice (5 x 20 min p/week) | - Set your mobile phone alarm daily on a random moment and stop for one minute to notice how you are doing (1 min) |
- Room for breathing exercise, and notice your needs (3 min, each stressful or joyous moment) | - Compliment a colleague, notice what happens, internally and externally (1 min) | ||
- Train a different sense each day (hearing, seeing, etc.) (5 x 1 min) | |||
7 | Handling habits | - Walking meditation (3 × 30 min p/week) | - Write your Personal Energy Plan: what do you need to feel well at work? How can you attain that? |
- Mindful grocery shopping (using senses) | |||
- ‘Awareness of intake’ exercise (information, light, computer, phone, food, drinks) (1 day) | |||
8 | Caring for yourself | - Free choice of previous exercises | - Personal Energy Plan |