Table 3 Content of online MBI course ‘Ontspannen zwanger’ (In English: ‘Relaxation in pregnancy’)
Week | Session |
|---|---|
1 | Stress and Mindfulness Exercises in online session: bodyscan Home assignments (daily): bodyscan, routine activity, activity awareness |
2 | Dealing with obstacles, a different view Exercises in online session: mindful breathing Home assignments (daily): bodyscan, mindful breathing, logbook pleasant events |
3 | The body and the senses Exercises in online session: mindful yoga, 3 min breathing space Home assignments (daily): bodyscan/yoga, 3 min breathing space, routine activity, logbook unpleasant events |
4 | Thoughts Exercises in online session: observing thoughts, mindful walking Home assignments (daily): bodyscan/yoga/sitting meditation, 3 min breathing space, routine activity |
5 | Emotions Exercises in online session: working with emotions Home assignments (daily): sitting meditation/bodyscan/yoga, 3 min breathing space, routine activity, logbook stressful communication |
6 | Communication and awareness Exercises in online session: conscious communication, mindful breathing and open awareness, sounds and open awareness Home assignments (daily): sitting meditation/bodyscan/yoga, 3 min breathing space, routine activity, conscious communication |
7 | Take good care of yourself and your baby Exercises in online session: free moving meditation and breathing towards belly and pelvis Home assignments (daily): sitting meditation/bodyscan/yoga, 3 min breathing space, routine activity, energy balance (once a week), planning of pleasant activities |
8 | The beginning of a new way of life Online session: stress signals and strategies, tips for mindfulness practice in daily life |