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Mindfulness for stress reduction and well-being

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An introduction to Mindfulness and its role in stress reduction and our daily well-being. …

An introduction to Mindfulness and its role in stress reduction and our daily well-being.
By Dr Phang Cheng Kar

Published in: Health & Medicine, Technology
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  • Although mindfulness has been proposed by Martin as a common factor in all schools of psychotherapy, the more specific concept of mindfulness is found in eastern contemplative tradition especially the Middle Way, which is often represented by a wheel. The MW, also know as the Noble Eightfold Path is a pan-Buddhist, but non-faith dependent spiritual practice guidelines for overcoming sufferings, and achieving happiness. The 8 inter-dependent and overlapping guidelines are… It ’ s interesting to note that the currently popular concept of mindfulness in modern psychotherapy is only one of the eight practice guidelines of the MW.
  • What is this mindfulness all about? The concept of mindfulness was first described in clinical setting by Kabat Zinn as … Since then, the definition of mindfulness has been getting more and more complex. For instance, Bishop et. al (2004), came out with an operational definition with more than 80 words
  • Transcript

    • 1. Dr. Phang Cheng Kar BSc, MD, MMed (Psych) Lecturer & Psychiatrist, Department of Psychiatry, Faculty of Medicine & Health Sciences, Universiti Putra Malaysia (UPM)
    • 2. Content…
    • 3. Origin of Mindfulness… Right View Right Thought Right S peech Right C oncentration Right A ction Right L ivelihood Right E ffort Right MINDFULNESS
    • 4.
    • 5. Benefits…
      • Stress reduction
      • Restful sleep
      • Improve memory
      • More happy & peaceful
      • Enhance creativity
      • Better problem solving
      • Increased productivity
    • 6. Mindfulness means PAYING ATTENTION in a particular way on purpose in the PRESENT 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?
    • 7.  
    • 8. 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
    • 9. Mindful Relaxation BREATHING
    • 10. 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…
    • 11. http://www.mindfulnessdc.org/mindfulclock.html MINDFUL CLOCK
    • 12. Mindfulness of Blessings…
      • Be Grateful for everything that has GONE RIGHT
      • Be Grateful for good things that didn't GO WRONG
      • Be Grateful for lessons from something that WENT WRONG
    • 13.  
    • 14. 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

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