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MALAYSIA'S FIRST & ONLY STRUCTURED MINDFULNESS-BASED PROGRAM WHICH IS SUPPORTED BY THE MINISTRY OF HEALTH (MYSIHAT) AND LOCAL RESEARCH (UPM, UM, UKM, SUNWAY U, NUS)...

Tuesday, June 17, 2014

i-MINDFULGym Course


i-MINDFULGym is an online version of the 5-week group MindfulGym program. The online course is delivered through PowerPoint slides that are arranged in 8 lessons with 2 parts for each lesson (see program outline below). You may join the course for self-improvement or as an introduction to the group Mindful-Gym program. If you're interested in participating in the online course, kindly do the following steps:

1. Register for the course - HERE.
2. Click on the link for each lesson
3. Download the zipped folder
4. Unzip the folder into your computer
5. Activate the PowerPoint file in the folder
6. Select the 'read only' option
7. Go through the PowerPoint slides with audio-visual links in the folder
8. Repeat step 2 to 7 for another lesson (take your time to complete the lessons)
9. After completing the course, fill out the feedback form - HERE.
10. If there are any challenges in accessing the lessons, you may contact me (pckar39011@gmail.com)

Lesson 1
  • Part 1: ABC of Stress
  • Part 2: Introduction to Mindfulness
Lesson 2
  • Part 1: Mindful stretching & muscle relaxation
  • Part 2: NOW-ing (present moment awareness by labeling & 'H.T.C.')
Lesson 3
  • Part 1: Deep & mindful breathing
  • Part 2: Beginner's mind & savoring
Lesson 4
  • Part 1: Mindful imagery
  • Part 2: Mindful-S.T.O.P.
Lesson 5
  • Part 1: Mind-Scan - Identifying thinking errors
  • Part 2: Mind-Scan - Transforming thinking errors
Lesson 6
  • Part 1: Gratitude workout
  • Part 2: Mindful-Gym theme song
Lesson 7
  • Part 1: Body scan & kindness
  • Part 2: 'Heartfulness' - radiating loving-kindness
Lesson 8
  • Part 1: Mindful-S.T.O.P. Add-ons & Personal Practice Package (MP3)
  • Part 2: Mindful-Gym bonus    

You'll be learning about these effective strategies for coping with stress & enhancing wellness.



Acknowledgment, copyright, disclaimer, glossary, resources - HERE.

























The 8 lessons have been compiled in a DVD (see below). The DVD is available at Dr. Phang's clinic in Sunway Medical Centre.


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