Table 1 Mindfulness program weekly schedule
|  | Educational components | Weekly video topics (length of video in seconds) | Formal practice—twice daily meditations | Informal practice—practice during daily activities |
|---|---|---|---|---|
Week 1 | Introduction to mindfulness | • Welcome (27) • What is mindfulness (105) • How can mindfulness help (53) • Example of a meditation practice (141) • Debriefing the meditation practice (55) • Practice of the week (25) | Body scan (5 min) | Practise being present, noticing moments of being mindful |
Week 2 | Reducing stress with mindfulness | • Reflecting on last week (28) • The stress response (96) • What happened to the body during the stress response (89) • How can mindfulness help (50) • Practice of the week (88) | Breath and body (5 min) | Noticing when feeling stressed, how the body is responding, what sort of thought activated the stress |
Week 3 | Relating mindfully to emotions | • Emotions (28) • Mindful ways to regulate your emotions (193) • Practice of the week (28) | Working mindfully with emotions (10 min) | Noticing when caught up in emotions and practising coming back to the present moment |
Week 4 | Self-compassion | • Self-criticism (126) • Self-compassion (68) • Where does mindfulness come in (34) • Practice of the week (44) | Body, breath and sound (10 min) | Noticing when involved in self-criticism and practise using self-compassion |
Week 5 | Communicating mindfully | • Communication (93) • Practice of the week (51) | Body, breath, sound and thoughts (10 min) | During conversation, notice when the mind is caught up with other thoughts. Practise bringing attention back to the conversation |
Week 6 | Living mindfully | • The mindful pause (40) • Everyday mindfulness (52) • Meditation practice (29) • An ongoing experience (62) | Tuning into your surroundings (10 min) | Pause throughout the day (1-min practice). Get into the habit of watching the contents of your mind |