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Table 2 Mindfulness exercises taught during the 4-session traininga

From: Mindfulness training for community-based psychotherapists: a feasibility study

Mindfulness practice

Content

Session

Open presence

Let your mind rest without distraction, simply knowing that you are aware in this moment. Thoughts and sensations can come and go without the need to block or control them.

1

Mindfulness of sound

Bring awareness to the experience of listening to sound. Simply know that you are hearing sounds.

1

Mindfulness of body sensations

Bring awareness to the experience of any sensation of your choice present in your body. Simply know that you are feeling that sensation.

1

Body scan

Bring awareness to the sensations present in each part of your body. Start at the top of your head and move down sequentially to the bottom of your feet, or vice versa.

1

Mindful movement

In whatever position or activity you find yourself in, bring awareness to the experience of any movements that occur. Simply know that you are moving.

1

Mindfulness of walking

At whatever pace you are naturally walking, bring awareness to any aspect of the experience of walking. For beginners, pick something simple such as the feeling of each foot leaving the ground, moving through space, and touching the ground, or the swinging of your arms.

1

RAIN meditation

1. Recognize that an emotion or mood is present.

2. Accept that it is present, that you cannot magically make it disappear.

3. Investigate the feeling of the emotion in your body, the actual physical sensations associated with that emotion.

4. Note: describe the physical sensation with a brief phrase (such as “flushed face”) to sharpen your experience of the sensation. (Alternatively, this can stand for Non-identification, that you are not the emotion.)

2

Mindfulness of thoughts

Whether letting the mind rest or thinking intentionally, simply know that you are thinking while you are thinking.

2

Working with difficulty

Bring awareness to the body as a whole. Notice any challenging thoughts or emotions that arise. Allow them to remain in awareness. Notice any bodily sensations associated with the emotion. Notice where the sensations are strongest. Imagine your breath coming and going in this area to help you explore the feeling. Deepen your attitude of acceptance of the sensations. Soften and open to the sensations. Return to awareness of the breath if the emotion subsides.

2

Lead a partner in a focused-attention practice

This could be one of the practices related to sound, body sensations, body scan, movement, walking, or thoughts above.

2

Loving-kindness and compassion for oneself

Notice your wish to be happy and free from suffering (frame this wish in a way that feels right for you). Softly repeat the phrase, “May I have happiness and its causes.” Wish this sincerely and warmly to yourself. Feel free to create your own phrases such as, “May I be healthy/successful/have ease/be free from inner and outer harm” or imagine a warm light or loving hug enveloping yourself. After a while, repeat the phrase, “May I be free from suffering and its causes,” or create a similar phrase that is meaningful for you.

3, 4

Loving-kindness and compassion for others

Notice your wish to be happy and free from suffering (frame this wish in a way that feels right for you). Choose a loved one or neutral person or animal (whoever is easiest to love). Recognize that they too wish to be happy and free from suffering. Softly repeat the phrase, “May you have happiness and its causes.” Wish this sincerely and warmly to that being. Feel free to create your own phrases such as, “May you be healthy/successful/have ease/be free from inner and outer harm” or imagine a warm light or loving hug enveloping the person. After a while, repeat the phrase, “May you be free from suffering and its causes,” or create a phrase that is similarly meaningful.

3, 4

Lead a partner in the RAIN or “Working with difficulty” meditation

 

3, 4

  1. aParticipants were typically asked to practice the mindfulness techniques taught in a given session during the weeks following that session. The practices were adapted from the Joy of Living program [33] except for RAIN [15, 34] and Working with difficulty [35]