You will learn to mindfully observe depressive patterns of thoughts and feelings without identifying with them. Through mindfulness, acceptance and self-compassion, tendencies to ruminate, hopelessness and withdrawal are to be reduced, and joy in life as well as the ability to act are to be regained.
For adults with mild to moderate depressive disorders or dysthymia who are willing to engage with mindfulness as a way out of the rumination spiral.
Prerequisite: Sufficient psychological stability (no acute suicidality or severe psychotic symptoms).
Psychoeducation:
Introduction to mindfulness:
Breath focus:
Simple breathing meditations (e.g. counting the phases of the breath, observing the natural breath).
Goal: Anchoring in the here and now.
Body awareness:
Breaking rumination cycles:
Exercise: Viewing thoughts as “passing clouds” or “leaves on a stream”.
Metaphor: “The mind as the sky” (thoughts and feelings are weather phenomena—they come and go).
Cognitive defusion (from ACT):
Creating linguistic distance (e.g. “I am having the thought that I am worthless” instead of “I am worthless”).
Observing feelings without judgement:
Exercise: “emotional weather report” (describing what is present right now without changing it).
Acceptance: “It is okay that I feel sad/empty/angry right now.”
Self-compassion (according to Kristin Neff):
Three components: Mindfulness, common humanity, kindness to oneself.
Exercise: “Letter to myself” (What would I write to a friend in my situation?).
Metta meditation (loving-kindness):
Developing compassion for oneself and others.
Mindful eating:
Slow, conscious eating of a raisin or a piece of chocolate (focus on taste, texture, smell).
Mindful listening and speaking:
Exercise: Dialogue in the group with full attention to the other person and your own reactions.
Making everyday routines mindful:
Using showering, brushing your teeth or going for a walk as meditation.
Emergency plan for depressive phases:
Skills: Breathing exercises, grounding techniques (e.g. the 5-4-3-2-1 method), movement.
Emergency kit: Individual list of resources (e.g. music, photos, contact persons).
Mindfulness with suicidal thoughts and wishes for rest:
Safety plan: Clear agreements for crisis situations (e.g. emergency numbers, trusted persons).
Exercise: “Non-judgmental observation” of thoughts without an impulse to act.
Clarifying values:
Question: “What is really important to me in life?” (e.g. family, creativity, health).
Exercise: “funeral speech” (What should be said about my life?).
Committed action:
Planning small, values-oriented steps (e.g. “I will call a friend today”).
Homework: Implement one valued activity per week and reflect on it.
Group reflection:
What have I learned? Which exercises were helpful?
Ritual: Everyone shares a mindfulness experience that particularly touched them.
Individual plans:
Commitment: Personal mindfulness routine for the time after the group (e.g. daily 5-minute meditation).
Resources for the future:
Sharing and recommendations for books, apps or local mindfulness groups.
This service is provided as part of group psychotherapy and is fully covered by statutory health insurance. A prerequisite is attending a psychotherapeutic consultation, in which indication and expectations are discussed.
Cost coverage by private health insurance depends on your agreed insurance cover. Participation as a self-paying participant is possible.