Table 1 Mindful breathing intervention
Week # | Audio duration | Audio description |
|---|---|---|
Week 1 | 3 min | Focus on the breath |
Week 2 | 26 min | Body scan |
Week 3 | 17 min | Seated meditation on the body which includes a body scan |
Week 4 | 20 min | Meditation on the breath It also focuses on suspending judgement. |
Week 5 | 20 min | Meditation on sounds, thoughts and emotions. The focus is on the hearing, watching difficult thoughts and emotions and just recognising them and being present. Accepting with no judgement of what comes. |
Week 6 | 6 min total | An introduction to the Ten Breath Practice—introduction (3 min) and provides an explanation and then a brief practice. The Ten Breath Practice, (3 min) is more of a practice—it focuses on the breath while counting after the out-breaths and noticing how one feels. In consultation with Dr. Benzo and Dr. Zimmerman the researcher has decided to include both these audios in week 6 as they both focus on the breath and counting. |
Week 7 | 20 min | Mindful standing Yoga. The standing yoga could also be done in a seated position if desired. It includes relaxing movements with gentle stretches. |
Week 8 | 3 min | Review of mindfulness. This recording reinforces mindfulness and how to practice it. Tips-for-the journey. This audio also provides a conclusion to the MBI and promotes ongoing mindfulness practice. |