Table 1 Intervention content
Theme of the session | Content of the session | Meditation exercise | Homework | Modality for blended eMBCT* |
|---|---|---|---|---|
0. Introduction to MBCT | What the online mindfulness training looks like | None | None | Individual |
What the online app looks like and how to use it | ||||
What can mindfulness do for you | ||||
1. The automatic pilot | Intention of participation | Body scan | Body scan | Group |
Raisin exercise | Mindful eating | |||
Psycho-education: how mindfulness can help for physical and mental problems after cancer | Daily mindful activity | |||
2. Thoughts are not facts | Observation exercises: “looking out the window” and “walking down the street” | Body scan | Body scan | Individual |
Seeing clearly | Sitting meditation: instructions and attention to breathing | Attention to the breathing 5–10 min daily | ||
Daily mindful activity | ||||
Complete diary positive experiences | ||||
3. From doing to being | Triangle of awareness | Movement exercises | -Alternating sitting meditation and movement exercises | Group |
Reflect on positive experiences | Sitting meditation: breathing and body-awareness | Three minutes breathing space at fixed times | ||
Daily mindful activity | ||||
Complete diary negative experiences | ||||
4. Stay with it and allow what is | Reflect on negative experiences | Sitting meditation | -Alternating between sitting meditation, movement exercises, or walking meditation | Individual |
Staying present | Psycho-education: Grief process | Walking meditation | Three minutes breathing space and apply it during stressful moments | |
Introduction to Three minutes breathing space | Complete stress diary | |||
5. Finding/creating space to make choices Or: Responding to stress instead of reacting | -Reflect on how to respond to stress. Reaction vs response | Sitting meditation with a difficulty | Alternating between sitting meditation, or movement exercises | Group |
Psycho-education: phases and tasks to grief | Three minutes breathing space: use as a coping mechanism | Three minutes breathing space once a day and during difficult situations | ||
Halfway reflection of the training | Movement exercises | Paying attention to reactions during stressful situations and practice giving a response | ||
Complete difficult communication | ||||
6. Mindful communication | Mindful communication | Movement exercises standing up | Alternating between sitting meditation, lying, or standing movement meditation, or body scan without audio | Individual |
Communication with awareness | Energy givers and energy takers | Three minutes breathing space: use as a coping mechanism | Three minutes breathing space | |
Mindful communication | ||||
Energy balance and action plan | ||||
Silent day | Follow the silent day with the app | Body scan | Individual | |
Movement meditation | ||||
Sitting meditation | ||||
Loving kindness meditation | ||||
7. Taking care of yourself | Create an action plan | Movement exercise without guidance | Mindful exercise of personal choice | Individual |
Sitting meditation without guidance | Three minutes breathing space | |||
Three minutes breathing space | Discuss the action plan with a loved one | |||
Self-evaluation | ||||
8. The 8th week continues for the rest of your life | Reflection on the course | Body scan | Group | |
How to continue practicing mindfulness in your daily life | Sitting meditation (5 words to remember mindfulness) |