Page 1
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
Page 6
Right View
Right ThoughtRight Speech
Right Concentration
Right Action
Right Livelihood
Right Effort
Right MINDFULNESS
Origin of Mindfulness…
Page 7
Professor Emeritus Dr. Jon Kabat Zinn
MBSR – Mindfulness-based Stress
Reduction Program
Page 9
Professor Dr. Richard Davidson
Page 11
Benefits…Stress reduction
Restful sleep Improve memory
More happy & peacefulEnhance creativity
Better problem solving Increased productivity
Page 12
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?
Page 14
TIME/Mind TRAVEL
• Ghost of the
PAST
• Ghost of the FUTURE
Page 15
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
Page 16
Mindful Relaxation BREATHING
Page 17
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…
Page 18
http://www.mindfulnessdc.org/mindfulclock.html
MINDFUL CLOCK
Page 20
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
Page 21
Mindful Eating & Beginner’s Mind
Page 23
MOUNTAIN IMAGERY MOUNTAIN IMAGERY – – Defusing Thoughts & FeelingsDefusing Thoughts & Feelings
Page 30
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
Page 32
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
Page 33
THANK YOUTHANK YOU