It required participants to integrate mindfulness into their daily activities and to complete 10 minutes of daily meditation outside of class. During class, participants sat on cushions in a circle. Each class included 10 to 20 minutes of mindfulness exercises requiring focused attention to some aspect of sensory experience (e.g., sensations of breathing, tastes of a piece of fruit, or sounds of an audio recording). ... Classes focused on:

要求参加者把冥思融入到日常生活的行为当中，每天在课外完成10分钟的冥思。上课时参加者围坐在坐垫上，每节课包括10-20分钟的冥思练习，要求把注意力集中到某种感官体验上（如呼吸的感觉、一块水果的味道，或播放录音的声音等）。上课的重点在于：

Sitting in an upright posture with legs crossed and gaze lowered, distinguishing between naturally arising thoughts and elaborated thinking

保持身体挺直双腿盘坐的坐姿，目光低垂，辨别出自然产生的想法和故意的思维。

Minimizing the distracting quality of past and future concerns by reframing them as mental projections occurring in the present

通过改变思维方式把过去和未来关心的事项变成当下的精神投射以减少它们带来的干扰。

Using the breath as an anchor for attention during meditation

在冥思时利用呼吸来做注意力的“锚地”（即把注意力集中到自己的呼吸上来）。

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