Mindfulness-Based Stress Reduction Class

A teacher who had a doctoral degree in psychology and was certified by the Center for Mindfulness in Medicine, Health Care, and Society, United States, taught the face-to-face MBSR class. The MBSR class was delivered as recommended in 2.5-hour weekly group sessions over 8 weeks with a 7-hour silent retreat day and 45 min of formal daily homework 6 days per week [20]. For classes 1 and 2, the formal home practice is called the body scan that focuses on nonjudgemental awareness to sensations in the body. From classes 3 and 4, participants are asked to alternate between the body scan and yoga practice, with yoga emphasizing mindful movement, through a series of gentle stretches. From class 5, participants are assigned sitting mediation practice, focusing on awareness of the breath, and yoga practice. From class 6, participants are asked to alternate the body scan practice with yoga practice. From class 7, participants are asked to practice on their own, without any specific recording, although participants can use the audio guides if they wish. The final class (class 8) emphasizes making the practice your own and using the recordings if desired. Participants on average attended 7.1 of the 8 classes (SD 1).