mindful gym mindfulness 4 stress reduction_tarc

Dr. Phang Cheng KarDr. Phang Cheng KarBSc, MD, MMed (Psych)BSc, MD, MMed (Psych)Lecturer & Psychiatrist,Lecturer & Psychiatrist,

Department of Psychiatry,Department of Psychiatry,Faculty of Medicine & Health Sciences,Faculty of Medicine & Health Sciences,

Universiti Putra Malaysia (UPM)Universiti Putra Malaysia (UPM) 1

Content…

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2 450 000

24 000

Right View

Right ThoughtRight Speech

Right Concentration

Right Action

Right Livelihood

Right Effort

Right MINDFULNESS

Origin of Mindfulness…

Professor Emeritus Dr. Jon Kabat Zinn

MBSR – Mindfulness-based Stress

Reduction Program

Professor Dr. Richard Davidson

Benefits…Stress reduction

Restful sleep Improve memory

More happy & peacefulEnhance creativity

Better problem solving Increased productivity

Mindfulness means PAYING ATTENTION PAYING ATTENTION in a particular way on purpose in

the PRESENT PRESENT MOMENT MOMENT & Non-

Judgmentally-Jon Kabat Zinn-

• Kabat-Zinn, J. (1990). Full catastrophe living: Using the wisdom of your body and mind to face stress, pain and illness. New York: Dell Publishing.

What is Mindfulness?

TIME/Mind TRAVEL

• Ghost of the

PAST

• Ghost of the FUTURE

Happiness is here & now…

Happiness is here and now, I have dropped my worries.Nowhere to go, nothing to do, no longer in a hurry.

Happiness is here and now, I have dropped my worries.Somewhere to go, something to do, but not in a hurry. 

http://www.buddhistdoor.com/media/basketofplums.html

Mindful Relaxation BREATHING

1-minute Breathing Space

• S top for awhile whatever you are doing…

• T ake a slow deep breath & let go the busyness in the head…

• O pen to the experience of present moments- e.g. bodily sensations- sounds, colors

• P roceed & reconnect with your activity with

a & a sense of calmness…

http://www.mindfulnessdc.org/mindfulclock.html

MINDFUL CLOCK

Mindful Walking…

We walk to the leftAnd we walk to the right

And we walk, and we walkEverything is alrightTo the left, I let got

To the right I don’t knowWith a smile on the face

Everything is alright

Mindful Eating & Beginner’s Mind

家

家家

MOUNTAIN IMAGERY MOUNTAIN IMAGERY – – Defusing Thoughts & FeelingsDefusing Thoughts & Feelings

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Mindfulness of Blessings…

Be Grateful for everything that has GONE RIGHTGONE RIGHT

Be Grateful for good things that didn't GO WRONGGO WRONG

Be Grateful for lessons from something that WENT WRONGWENT WRONG

Recommended websites… You Tube video on MBSR by Dr. Jon Kabat Zinn http://www.youtube.com/watch?v=UGaRyLN9gb8

Dr. Chris’s Mindfulness Homepage http://www.mindfulness.org.au/

UCSD Centre for Mindfulness - Guided mindfulness audio files

http://mindfulness.ucsd.edu/guided_audio.htm

21 Mindful Ways To Reduce Stress During Workday by Dr. Saki Santorelli

http://www.mindfulness-east-anglia.co.uk/content/21ways.asp

THANK YOUTHANK YOU