Table 1

An overview of the training program
Week Theme Homework formal exercises Homework informal exercises (time in minutes per week)
1 Training mindful attention - Bodyscan (5 x 20 min p/week) - Walking with mindful attention (3 min)
- Eating (3 bites) with mindful attention (3 min)
- Stop, sit and do nothing for 1 minute (5 x 1 min p/week)
- Read the booklet (background information, working situations)
2 Gaining by stopping and exploring boundaries - Bodyscan and or sitting meditation (5 x 20 min p/week) - Logbook for (small) pleasant happenings (5 x 5 min p/week)
- Meditation exercise to start the working day (5 x 3 min)
- Meditation exercise to finish the working day (5 x 3 min)
3 Switching from doing to being - Bodyscan (5 x 20 min p/week) - Logbook for (small) unpleasant happenings (5 x 5 min p/week)
- Breathing exercises (5 x 3 min/week) - Standing meditation in front of the window (1 3 min p/week)
- Eat a raisin/apple/.. with attention
- Walk the stairs with attention
4 Vigor and balance - Office yoga (5 x 20 min) - Walking with mindful attention (3 min)
- Breathing exercises (5 x 3 min/week) - Meditation exercise to finish the working day (3 min)
- Yoga balance exercise (3 min)
- Meditation (breathing) exercise with moments of inspiration or vigor (3 min)
5 Inspiration for working and living - Sitting meditation (3 x 20 min p/week) - Value orientation exercise (1 x 20 min
- Breathing exercise (3 min, each stressful or joyous moment) - Guided meditation exercise “the tree” ( values) (1 x 20 min)
6 Maintaining your center in interpersonal relationships - Sitting meditation or body scan at choice (5 x 20 min p/week) - Set your mobile phone alarm daily on a random moment and stop for one minute to notice how you are doing (1 min)
- Room for breathing exercise, and notice your needs (3 min, each stressful or joyous moment) - Compliment a colleague, notice what happens, internally and externally (1 min)
- Train a different sense each day (hearing, seeing, etc.) (5 x 1 min)
7 Handling habits - Walking meditation (3 × 30 min p/week) - Write your Personal Energy Plan: what do you need to feel well at work? How can you attain that?
- Mindful grocery shopping (using senses)
- ‘Awareness of intake’ exercise (information, light, computer, phone, food, drinks) (1 day)
8 Caring for yourself - Free choice of previous exercises - Personal Energy Plan

van Berkel et al.

van Berkel et al. International Journal of Behavioral Nutrition and Physical Activity 2014 11:9   doi:10.1186/1479-5868-11-9

Open Data