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INDFULGym™ is a mindfulness-based stress management program specially designed for relaxation and wellness. Locally developed by consultant psychiatrist Dr. Phang Cheng Kar (Dr. Zhen-Phang) in 2010, it is based on ancient spiritual wisdom and state-of-the-art scientific research in mindfulness, cognitive behavior therapy, and positive psychology. MINDFULGym is similar to the 8-week Mindfulness-based Stress Reduction (MBSR) and Mindfulness-based Cognitive Therapy (MBCT) programs developed in the United States and the United Kingdom respectively. The program adheres to the UK good-practice guidelines for conducting mindfulness-based courses.
This first structured mindfulness-based mental health program in Malaysia is conducted in a group of 15-20 participants over a period of 5 weeks. In each week, there is a 3-hour group session followed by daily simple self-help exercises, which are supported moment-to-moment by a WhatsApp group. The sessions are conducted in an experiential approach to ensure maximum learning and benefits. Upon completion of the course, continuous practice is enhanced by bonus and regular booster sessions. The community-based mental health program is brought to you FREE by Kuala Lumpur Buddhist Mental Health Association (BMHA) and Malaysian Health Promotion Board (MySihat).
* Only 15-20 participants will be accepted for each MINDFULGym program. In view of the popular demand for the program, priority will be given to those who could fully commit themselves to the program. An intake interview may be held to select suitable participants for the program.
Outline of MINDFULGym program:
Week 1: Introduction to Mindfulness
Introduction to stress, anxiety & depression
ABC of Mindfulness
Story: Emperor's 3 Questions
Mindful Body Stretching
Multitasking & NOW-ing (attention to physical actions by 'labeling')
MINDFULGym workout I (home training)
Week 2: Living in the here-and-now
Review of home training
Song: Happiness is here-and-now
Mindful-S.T.O.P: Log on to mindfulness at anytime
Mindful-S.T.O.P: Log on to mindfulness at anytime
Contacting the present moment with 'H.T.C.'
Mindful Breathing: Deepening the NOW
Mindful Breathing: Deepening the NOW
MINDFULGym workout II (home training)
Week 3: Appreciating the present moment
Review of home training
Mindful Eating & Beginner's Mind
Story: A better tomorrow chocolate
Savouring the Present Moment & Mindful Photography
Mindful Walking
MINDFULGym workout III (home training)
Week 4: Observing & transforming thoughts
Review of home training
Mind-Scan: Identifying the ‘demons’ (thinking errors)
Taming and transforming the ‘demons’ (thinking errors)
Gratitude Workout ('Google-WWW-Yahoo')
MINDFULGym workout IV (home training)
Week 5: Spreading the fragrance of kindness
Review of home trainingBody-Scan & Kindness: Refreshing the NOW
Heart-Scan (cultivating loving-kindness) with 'Rasa Sayang'
A review of MINDFULGym tools
MP3 – Mindfulness 'Personal Practice Plan'
Bonus session (week 6): Befriending challenges
- Mindfulness & Self-Compassion
- 'AAM' - Accept, Adjust & Move On
- Mindful Vitamins for stabilizing mood
Booster sessions (quarterly): Mindfulness for now & forever
- Mountain & Lake Meditation
- Movie sharing & discussion
- Mindful Parenting, Mindful-TEENS
- Mindful Family Camp
- Week 6 is the bonus session. This is followed by regular booster sessions for all MINDFULGym graduates.
- FREE* - only for the community programs supported by MySihat & Berjaya Foundation grants.
To date, MINDFULGym sessions have been introduced in the following organizations/events: University Putra Malaysia (UPM), Department of Psychiatry, UKM Medical Centre, University Sains Malaysia (USM), University Malaya Medical Centre (UMMC), University Tunku Abdul Rahman (UTAR), Taylor University, Help University, International Medical University (IMU), Hospital Serdang, Kasih Hospice Care Society, Than Hsiang Temple, Nalanda Buddhist Society, Ti Ratana Lumbini Garden, Brickfields Maha Vihara, Buddhist Gem Fellowship of Malaysia (BGF), Young Buddhist Association of Malaysia (YBAM), Kinta Buddhist Society, Teluk Intan Buddhist Society, Mahindarama Temple, Taiping Buddhist Society, Ipoh Buddhist Dhamma Association, Bodhi Buddhist Society, Perlis Buddhist Society, Kuen Cheng High School, D'home Mental Health Association, Malaysian Mental Health Association (MMHA), Malaysian Chinese Counseling Conference, KL Mental Health Conference, Singapore Buddhist Conference, Institute of Mental Health (Singapore), Berjaya Care Foundation, Wing Tai Clothing Sdn. Bhd., Young President's Organization (Malaysian Chapter), Menara Sunway, Malaysian Hospice Congress, Knowles Electronics, IJM Corporation Berhad, OMESTI Bhd., ForeFront International, Hoeh Beng Zen Centre, Psoriasis Association of Malaysia, Roche, Sunway Medical Centre, MAKNA (Kepala Batas), Baker Tilly,
For a more detail write-up on MINDFULGym, kindly click on HERE.
MINDFULGym in The Star Newspaper - HERE.
MINDFULGym in Nanyang Newspaper - HERE.
MINDFULGym in The Star Newspaper - HERE.
MINDFULGym in Nanyang Newspaper - HERE.
MINDFULGym at BFM Business Station - HERE.
