Table 1 Mindfulness-based Cognitive Programme.
| Week | Supervised Practices |
Home Practices (15 min/day x 6 days a week) | |
|---|---|---|---|
| Session (90 min) | Mindfulness-based cognitive technique | ||
| 1 | Session 1 |
- Foster a secure, cohesive group environment devoted to the cultivation of mindfulness - Inform group norms and privacy of participants - Invite children to pair off and introduce themselves - Hand the half-full cup to the next child and not to spill any water - Draw on the front cover of the notebook ‘Mindfulness in Everyday Life’ - Cultivate mindfulness with breathing: Practice mindful breathing - Discussion: the differences between the experiences of mindful breathing and usual breathing |
- Mindful breathing lying down - Mindful breathing sitting up - Living with awareness |
| 2 | Session 2 |
- Review home practices from previous session - Practice mindful breathing - Discussion: what is the purpose of practicing mindfulness in life? - Introduce mindful awareness of breath, body sensations and movements: eating, walk around the school hall |
- Living with awareness - Mindful breathing - Mindful eating |
| 3 | Session 3 |
- Review home practices from previous session - Practice mindful breathing - Describe thoughts and feelings after hearing a short scene description - Listen the sound of bell ringing and the silence followed - Discussion: what was it like to observe the inside of the body with mindful attention? what did you notice about silence that we might not normally notice? |
- Mindful breathing - Mindfulness of the body - Pleasant events |
| 4 | Session 4 |
- Review home practices from previous session - Practice mindful breathing - Enhance awareness to thoughts and feelings associated with food by practicing mindful eating - Understand that thoughts, feelings and body sensations are subjective experience: compare and discuss the differences between the mindful eating and the usual eating experiences - Cultivate mindfulness in body movement: practice several yoga postures |
- Three-minute breathing space - Mindful yoga movements - Tasting fruits |
| 5 | Session 5 |
- Review home practices from previous session - Practice mindful breathing - Introduce mindful hearing: listen to music - Discussion: what made us each have different responses to the same piece of music? - Practice awareness to body sensation: pay attention to sensations in the body |
- Three-minute breathing space - Mindfulness of the body - Mindful listening |
| 6 | Session 6 |
- Review home practices from previous session - Practice mindful breathing - Practice using sounds to express emotions: Be a conductor to guide the group to create music - Discussion: how is it that we don’t have the same thoughts and feelings when we hear the same thing? - Cultivate mindfulness in body movement: practice several yoga postures |
- Three-minute breathing space - Mindful yoga movements - Unpleasant sounds |
| 7 | Session 7 |
- Review home practices from previous session - Practice mindful breathing - Learn to differentiate between judging and noting: practice mindful seeing - Practice mindful body movement: perform several yoga postures - Visualization with clarity: Draw a picture of the phone the children use most often - Discussion: how is seeing from your ‘Mind’s Eyes’ different from seeing with your real eyes? |
- Three-minute breathing space - Seeing the little detail - Stressful events |
| 8 | Session 8 |
- Review home practices from previous session - Practice mindful breathing - Learn to shift attention with purpose and intention: practice mindful seeing and discussion - Differentiate descriptive observations with feelings, thoughts and body sensations: practice mindful stretching |
- Three-minute breathing space - Choosing to be aware - Seeing five new things |
| 9 | Session 9 |
- Review home practices from previous session - Practice mindful breathing - Deepen awareness of judgement and how judgment influence one’s perceptions of the things we touch: practice mindful touch - Practice awareness to body sensation: pay attention to all sorts of sensations in the body |
- Three-minute breathing space - Mindfulness of the body - Mindful touching |
| 10 | Session 10 |
- Review home practices from previous session - Practice mindful breathing - Practice mindful smelling: Smell the scents inside a container and describe it with one adjective - Discussion: reflection on how judgments and emotional reactivity change the nature of experience - Practice mindful body movement: perform several yoga postures |
- Three-minute breathing space - Mindful yoga movements - Mindful smelling |
| 11 | Session 11 |
- Review home practices from previous session - Practice mindful breathing and mindful eating - Review of concepts and skills learned in previous sessions - Consolidate insights gained over the past weeks - Understand that beliefs and expectations are often inaccurate: Listen to a four sentence-story and write down what the children think about the story - Understand how emotions affect an interpretation of an event: Listen to a story, see and feel it by imaging themselves as part of it - Draw on the back cover of the notebook ‘Mindful in Everyday Life’ |
- Three-minute breathing space - Letter to my self |
| 12 | Session 12 |
- Review home practices from previous session - Practice mindful breathing - Discussion: personal experiences in the past 12 weeks; ways to continue to cultivate mindful awareness in daily lives. | ------ |