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Psychology: Research and Review

Table 3 Brief mindfulness (Mfs) program—“TCCendo sem estresse”

From: Effects of a brief mindfulness-based intervention on emotional regulation and levels of mindfulness in senior students

Description

Activities

Week 1

 Introduction

- Presentation;

- Ice-breakers;

- What is Mfs;

- Self-compassion;

- Body activation + body scan practice;

- Daily task: 10-min guided daily meditation (track 1).

Week 2

 Mindfulness and the body

- Group sharing on the previous week;

- Body awareness;

- Activity: mindful movements + mindful eating;

- Daily task: guided meditation (track 3) and then 3 min in silence, concentrating on the breath.

Week 3

 Mindfulness and emotions

- Group sharing on the previous week;

- Emotions × thoughts;

- Acceptance; video activity: observe one’s body reaction;

- Daily task: guided meditation (track 6). Then, remain silent for 2 min, focusing on sounds.

Week 4

 Mindfulness on a daily basis

- Group sharing on the previous week;

- Activity: mindful walking;

- Daily task: choose between tracks 1, 3, or 6. Then practice Mfs during a specific chosen activity (tooth brushing; eating; cooking; washing the dishes; driving, etc.).

Week 5

 Mindfulness and the final paper

- Group sharing over the past week;

- Procrastination and Mfs;

- Activity: effects of specific words on bodily sensations;

- Daily task: guided meditation number 5.

Week 6

 “Week 6 is the rest of your lives”

- Group sharing on the previous week and the whole program;

- Activity: body scan;

- Delivery of material with suggestions on how to cultivate a mindful living.

  1. Note. Adapted from: Williams and Penman (2015). Guided meditations are from the CD of the same book