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1. The automatic pilot
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- Body scan
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- Intention of participating
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- Bodyscan
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- Mindful eating
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- Raisin exercise
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- Mindful routine activity
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2. Dealing with barriers
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- Body scan
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- Observation exercise “walking through the streets”
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- Bodyscan or mindfulness of the breath
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- Mindfulness of the breath
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- Positive experiences diary
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- Mindful routine acitivity
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3. Mindfulness of the breath
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- Movement exercises lying down
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- 3-min breathing space
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- Body scan or movement exercises
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- Mindfulness of the breath and body
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- Negative experiences diary
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- 3-min breathing space three times a day
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4. Staying present
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- Sitting meditation
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- Psycho-education “reacting/responding stress”
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- Sitting meditation or walking meditation or movement exercises
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- Walking meditation
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- Stress diary
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- 3-min breathing space
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- Walking meditation
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5. Allowing
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- Sitting meditation
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- Psycho-education “anxiety, anger and depression, helping and non-helping thoughts”
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- Sitting meditation
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- Walking meditation
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- Mindful communication exercise
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- 3-min breathing space
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- Walking meditation
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6. Mindful communication
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- Movement exercises standing up
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- Psycho-education “communication”
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- Sitting meditation, movement exercises or body scan
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- 3-min breathing space in stressful situations
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- Nonverbal (Aikido) and verbal (Deeply listening) communication exercises
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- 3-min breathing space
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- Walking meditation
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Silence day
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- Various exercises
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- Silent lunch and tea breaks
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7. Taking care of yourself
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- Sitting meditation, open awareness
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- Energy balance and relapse prevention
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- Mindful exercise at will
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- 3-min breathing space
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- Relapse prevention plan
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- 3-min breathing space
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8. From stress to inner strength
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- Body scan
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- Training evaluation and glance at the future
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