Mindfulness originated as a spiritual practice in ancient traditions. It was introduced into medicine in the 1970s by Jon Kabat-Zinn through his Mindfulness-Based Stress Reduction program at UMass Medical Center. Mindfulness involves paying attention to the present moment in a non-judgmental way. Research shows mindfulness can reduce stress, anxiety, depression and improve well-being by decreasing worrying and mindless mistakes while increasing appreciation of the present. It has been incorporated into various evidence-based therapies and has positive effects on the brain and body.

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3. “Mindfulness” is a very
popular self-help method for
stress reduction & wellness

4. Ancient spiritual traditions…

5. MBSR –
Mindfulness-Based Stress
Reduction Program
Mindfulness was first introduced into medicine
as MBSR by Emeritus Professor Dr. Jon
Kabat-Zinn in the 1970s at the University of
Massachusetts Medical Centre for stress
reduction in patients with physical disorders,
e.g. chronic pain & psoriasis

6. Online Oxford Dictionary
Online Cambridge Dictionary

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8. Teacher says
pay ATTENTION!
In mindfulness
training, we’ll
teach you
HOW to pay
attention…

10. Living In The Present Moment

11. Living In The Present Moment

13. MIND-LESS-NESS

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15. 1. ↓ worries about the future & regrets about the past.
2. ↓ multitasking & mindless mistakes.

16. Multitasking,
Mindlessness & Mistakes

17. Multitasking,
Mindlessness & Mistakes

18. Multitasking,
Mindlessness & Mistakes

19. 1. ↓ worries about the future & regrets about the past.
2. ↓ multitasking & mindless mistakes.
3. ↑ appreciation of the present moment.
4. It activates the ‘relaxation response’ or
parasympathetic nervous system (opposite of the
fight-flight-freeze response).
5. ↑ coping with stress instead of experiential
avoidance, “whatever we resist will persist.”
6. It promotes other positive states of mind, e.g. loving-
kindness and self-compassion that improve
relationships.
7. It helps to accept and make peace with the
imperfection of life – let go of control.

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22. Oxford Mindfulness Centre

24. Mindfulness-Based Therapies
 Mindfulness-Based Stress Reduction
(MBSR - Kabat Zinn)
 Mindfulness-Based Cognitive Therapy
(MBCT - Segal Z et. al,)
 Dialectical Behavioral Therapy
(DBT - Linehan M)
 Acceptance & Commitment Therapy
(ACT - Hayes et al,)
 Mindful Self-Compassion
(MSC – Neff & Germer)

25. Mindfulness-Based Therapy:
A Comprehensive Meta-analysis
• A total of 209 studies (n= 12,145) were included.
• Results: Effect-size estimates suggested that MBT is moderately effective in
pre-post comparisons (n= 72; Hedge's g= .55), in comparisons with waitlist
controls (n= 67; Hedge's g= .53), and when compared with other active
treatments (n= 68; Hedge's g= .33), including other psychological
treatments (n= 35; Hedge's g= .22).
• MBT did not differ from traditional CBT or behavioral therapies (n= 9;
Hedge's g= -. .07) or pharmacological treatments (n= 3; Hedge's g= .13).
• Conclusion: MBT is an effective treatment for a variety of psychological
problems, and is especially effective for reducing anxiety, depression,
and stress.
Khoury, B., Lecomte, T., Fortin, G., Masse, M., Therien, P., Bouchard, V., … Hofmann, S. G. (2013).
Mindfulness-based therapy: A comprehensive meta-analysis. Clinical Psychology Review, 33(6), 763–771.

26. International Mindfulness Conference,
Rome (18-22/5/2013)

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28. Chiesa, A., & Serretti, A. (2009). A
systematic review of neurobiological and
clinical features of mindfulness
meditations. Psychological Medicine, 1-14.
Mindfulness & Brain Changes

29. Jacobs, T. L., Epel, E. S., Lin, J., Blackburn, E. H., Wolkowitz, O. M., Bridwell, D. A. (2011). Intensive meditation training, immune cell telomerase activity, and
psychological mediators. Psychoneuroendocrinology., 36(5), 664-681. doi: 610.1016/j.psyneuen.2010.1009.1010. Epub 2010 Oct 1029.

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31. MINDFULGym – UPM Medical Students
Phang, C. K., Mukhtar, F., Ibrahim, N., Keng, S.-L., & Mohd. Sidik, S.
(2015). Effects of a brief mindfulness-based intervention program for
stress management among medical students: the Mindful-Gym
randomized controlled study. Advances in Health Sciences Education,
20(5), 1115 – 1134.

32. MINDFULGym - ICU Nurses in Serdang Hospital
Hee, K.L, Subramanian, P., Rahmat, N., & Phang, C.K. (2014). The
Effect of Mindfulness Training Programme on Reducing Stress and
Promoting Well-being among Nurses in Critical Care Units. Australian
Journal of Advance Nursing, 31(3), 22–31.

33. MINDFULGym for the Community (MySihat Grant)
Ng, L. O., Ting, P.L., & Phang, C.K. (2015). Brief mindfulness-based
intervention: a comparison study of its effects between quantitative and
qualitative measures. Research poster presented at the 2nd International
Conference of Applied Psychology (ICAP), Colombo, Sri Lanka.

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37. 1. Mindful Breathing
2. Mindful Self-Compassion
3. Mindful Body Stretching
4. Mindful Body Scan
5. Mindful Eating
6. Mindful Photography
7. Mindful Parenting
8. Mindful Walking
9. Mindful Communication, etc.

38. Slow, Deep & Mindful Breathing – Qi Gong Style

41. Animation Assisted Mindful Breathing

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