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Suplementary S1 FileContains:Table 1. Content of online training compared to standardized 8-week MBSR protocol.Table 2. Regression model of training adherence (N=215)Table 3. Regression model of improvement on 6MWT when adherent (N=107).Table A. Content of online training compared to standardized 8-week MBSR protocol.WeekMBSROnline training1Automatic pilotDo you really feel alive, don’t watch but seeIntroduction to mindfulnessRaisin exercise40 minutes BodyscanWorking of the breathAutomatic pilotIntroduction film Edel MaexLikert-scale ‘really living’Exercise focused attention, watch your computer 15 minutes BodyscanObserving picturesWhat deserves more attention in your life?Home-workDaily 40 min BodyscanDaily mindful eating3x a day aware breathingDaily journal keepingPuzzleWeekly 15 min Bodyscan 2Supporting factorsHear what people say, avoid the automatic pilot 40 min Bodyscan8 supporting factorsPlan your practicesPain, disease and attentionThoughts, feelings and bodily sensationsAdjust questioning and listening behavior Short film on living separated from your surroundingsList of daily activities performed on automatic pilotHome-workDaily 40 min BodyscanDaily 10 min. Sitting meditationDaily routine-activityCalendar of pleasant events3x per day 3-minutes breathing spaceExecute 3 automatic activities with mindfulness3Bodily experiencesLearn to meditate25 min sitting meditation45 min YogaBoundaries of the bodyMovement with health issuesShort film Edel Maex 15 min sitting meditationPlanning sitting meditationRemember what deserves more attention?Home-workDaily Bodyscan or Yoga (40 min)Daily 15 min attention trainingCalendar of unpleasant events Noticing the automatic pilot Daily 15 min sitting meditation4StressDealing with stress, today is an important day40 min sitting meditation25 min YogaStress reaction and symptomsReaction on unpleasant events Resistance or avoidanceStress aware responding3-minute breathing spaceShort film stress reaction 3-minute breathing spaceDescription of current dayHome-workDaily Bodyscan or Yoga (40 min)Daily 20 min sitting meditationCalendar of stressful events 3x per day 3-minute breathing space5Habits and changeLearn to stop aware, your own mindfulness-reminder40 min sitting meditationHabits and patternsOur self-healing abilitiesChange begins with awareness10 min walking meditationInventory stopping with current activityShort film with quotesShort film about death Home-workDaily sitting meditation or Yoga (40 min)3x per day 3-minute breathing space Calendar of stressful conversations Daily activity with awareness3x per day 20 minutes stopping current activity; with awareness6Thoughts and senses You are not your thoughts 40 min sitting meditationApproach without judgmentExperience the senses20 min walking meditationThoughts are not facts, you are not your thoughts Difficult memoriesBeing compassionate Home-workDaily 40 min sitting meditation, Yoga or BodyscanIntegrating mindfulness in conversations Noticing sensory experiencesNoticing the automatic pilot7FeelingsThe art of living consciously 40 min sitting meditationPresent in the place you areThe 4 quadrantsThe continuüm of angerIntention to give more love to… Attention to seasons/environment Home-workDaily meditation without CDNoticing sensory experiencesEvaluation of the training8And now onwards…Mindfulness for the rest of your life40 min sitting meditationPlanning meditation after trainingLiving with attentionFormulating goals:3 short term3 long termLikert-scale feeling of being really aliveEvaluation of what you have learnedShort film of laughing peopleFollow-up online training Mindfulness for a healthier heart Phase 2 Four weeks continuing trainingWeek 9Staying Mindful 6-minute meditation practice Planning mindfulness Week 10Rewrite your personal book of lawsWhat rules do you impose on yourself?Which rules do you really have to adhere to? What do you allow yourself to do?Week 11Mindful eatingShort film about eating in between daily choresAssignment eating breakfast, lunch and dinner mindfullyNote your experiencesWeek 12Yoga for your heartYoga 30 minutes (film)Likert-scale experiencesPlanning Yoga into your schedulePhase 3.Reminders every two weeks Week 14Rediscover your bodyGo back to week 1, 3 websites with more meditation information Week 16Really listeningGo back to week 2Week 18Stopping consciouslyGo back to week 5, 4 websites with group training information Week 20Learning to meditate againGo back to week 3, 8 book titles about mindfulnessWeek 22Planning MeditationGo back to week 3, 3 CD tips with guided meditationsWeek 24Feeling alive5 likert scalesPhase 4 Monthly remindersWeek 28How do you deal with stress now?Reflection on stressful situations and reactions, what would be a mindful reaction?Week 32Dealing with difficult thoughtsReminder: when ruminating, consider factsWeek 37Remember what you wanted to give more love?3 things you can do with loveWeek 42A beautiful quoteReflection on Kabat-Zinn’s quote ‘human beings vs human doings’Week 46Extra attentionChoose an activity to do more aware this weekWeek 51The feeling that you are alive5 Likert scalesApps to continue practiceTable B. Regression model of training adherence (N=215)β SEStandardized Bp-valueIntercept-5.341.60.001Gender0.860.430.130.045Age0.030.020.160.084Diastolic Blood Pressure0.040.020.150.031Dependent: LN (adherence%/1-adherence%), range -5 to 5. Table C. Regression model of improvement on 6MWT when adherent (N=107).β SEStandardized Bp-valueIntercept-71.048.90.151Gender-23.19.3-0.280.015BMI-2.11.0-0.230.048Perceived stress2.60.92.770.007Mental QoL1.70.60.460.011Dependent: Delta6MWT. ................
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