2.3. Mindfulness Training Course
The Mindfulness Training course was an 8-week course with group-based online weekly sessions with a course facilitator. It was an adaptation of the self-help book “Mindfulness: a practical guide to finding peace in a frantic world” [The Mindfulness Training Course (MTC), translated and adapted in Urdu, included eight guided audio meditations and one additional audio recording. The additional audio recording was an overview and introduction of the forthcoming 8-week training (including orientation about what mindfulness is and an explanation of frequently used standard terms, the foundational attitude, and its importance in practice). MTC also included eight chapters corresponding to each week and worksheets to record home practice (formal and informal practices). Each week followed a theme: waking up to the autopilot, keeping the body in mind, the mouse in the maze, moving beyond the rumor mill, turning towards difficulties, practicing kindness, when did you stop dancing, and your wild and precious life. The formal practices included meditation practices guided through the audio tracks (breath and body, body scan, 3-minute breathing space, sounds and thoughts, mindful movement, exploring difficulties, and befriending meditation). In the “exploring difficulties meditation”, the participants were guided to use attitudes of curiosity and kindness to relate differently to thoughts, worries, problems, difficult situations, uncomfortable feelings, and sensations. In the “befriending meditation” they were guided into relating to themselves, the world, and difficulties with kindness, respect, and compassion. The informal practices included being mindful during everyday activities such as a “habit releaser”—process of loosening up habits by introducing a little randomness (e.g., deliberately changing chairs we usually sit in). The “raisin meditation” was practiced with the facilitator during the first session to awaken and explore all senses while eating a raisin/dry fruit/grape. Participants then continued this experience with their everyday meals, snacks and later on to everyday activities. Online group sessions with the facilitator were conducted weekly. The sessions included a 5-minute informal warm-up in which participants shared their thoughts (to facilitate the online mode of delivery) followed by a formal welcome, a recap of the previous week, and an introduction to the present week’s theme, which led into practicing the meditation for that week guided by the facilitator. After the meditation practice, the participants shared their experience, followed by a review of the previous week’s home practice. The session ended with setting home practice for the week and a poem befitting that week’s theme. After each session, the participants were emailed the required material for that week (weekly chapter, audio tracks, and home practice worksheets). The facilitator remained vigilant throughout the sessions, and if a participant appeared disturbed, the facilitator contacted them through email to see if they needed any help. The facilitator was available in the Zoom meeting 15 min before and after the group session, in case any participant needed to share anything. A description of each week’s theme with core exercises and home practice is provided in The training was provided by AS, who completed the one-on-one 9-week MBSR teacher training course from 