On Mindfulness Training for Promoting Mental Toughness of Female College Students in Endurance Exercise

Table 2

Contents of mindfulness training.

Week	Training subjects	Training contents
Week 1	Approaching mindfulness and preparation for mindfulness training	1. Introduce mindfulness to the participants.; 2. Do a brief centering exercise
Week 2	Understanding mindfulness in practice	1. Practice mindful breathing; 2. Do a body scan from head to toes.
Week 3	Attention regulation	1. Practice mindful breathing; 2. Do 30 minutes of sitting meditation.; 3. Listen carefully to possible sounds with mindfulness
Week 4	Acceptance	1. Practice mindfulness eating with raisins.; 2. Taste water, an apple, or a banana with 7 steps: hold, look, touch, smell, release, swallow, and feel.
Week 5	Value and awareness	1. Gymnastic shoulder and elbow stand exercises,; 2. Mindfulness stretching exercises.
Week 6	Commitment	1. Gymnastic swan balance training; 2. Mindfulness walking
Week 7	Skills practice	1. Endurance training of double arms horizontal lift.; 2. Mindfulness running exercises.
Week 8	Integrating training	Do systematically integrating mindfulness training