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.
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
  • Mindfulness for stress reduction and well-being

    1. 1. Dr. Phang Cheng Kar BSc, MD, MMed (Psych) Lecturer & Psychiatrist, Department of Psychiatry, Faculty of Medicine & Health Sciences, Universiti Putra Malaysia (UPM)
    2. 2. Content…
    3. 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. 4.
    5. 5. Benefits… <ul><li>Stress reduction </li></ul><ul><li>Restful sleep </li></ul><ul><li>Improve memory </li></ul><ul><li>More happy & peaceful </li></ul><ul><li>Enhance creativity </li></ul><ul><li>Better problem solving </li></ul><ul><li>Increased productivity </li></ul>
    6. 6. Mindfulness means PAYING ATTENTION in a particular way on purpose in the PRESENT MOMENT & Non-Judgmentally -Jon Kabat Zinn- <ul><li>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. </li></ul>What is Mindfulness?
    7. 8. Happiness is here & now… <ul><li>Happiness is here and now, I have dropped my worries. Nowhere to go, nothing to do, no longer in a hurry. </li></ul><ul><li>Happiness is here and now, I have dropped my worries. Somewhere to go, something to do, but not in a hurry.  </li></ul>http://www.buddhistdoor.com/media/basketofplums.html
    8. 9. Mindful Relaxation BREATHING
    9. 10. 1-minute Breathing Space <ul><li>S top for awhile whatever you are doing… </li></ul><ul><li>T ake a slow deep breath & let go the busyness in the head… </li></ul><ul><li>O pen to the experience of present moments </li></ul><ul><li>- e.g. bodily sensations </li></ul><ul><li>- sounds, colors </li></ul><ul><li>P roceed & reconnect with your activity with a  & a sense of calmness… </li></ul>
    10. 11. http://www.mindfulnessdc.org/mindfulclock.html MINDFUL CLOCK
    11. 12. Mindfulness of Blessings… <ul><li>Be Grateful for everything that has GONE RIGHT </li></ul><ul><li>Be Grateful for good things that didn't GO WRONG </li></ul><ul><li>Be Grateful for lessons from something that WENT WRONG </li></ul>
    12. 14. Recommended websites… <ul><li>You Tube video on MBSR by Dr. Jon Kabat Zinn </li></ul><ul><li>http://www.youtube.com/watch?v=UGaRyLN9gb8 </li></ul><ul><li>Dr. Chris’s Mindfulness Homepage </li></ul><ul><li>http://www.mindfulness.org.au/ </li></ul><ul><li>UCSD Centre for Mindfulness - Guided mindfulness audio files </li></ul><ul><li>http://mindfulness.ucsd.edu/guided_audio.htm </li></ul><ul><li>21 Mindful Ways To Reduce Stress During Workday by Dr. Saki Santorelli </li></ul><ul><li>http://www.mindfulness-east-anglia.co.uk/content/21ways.asp </li></ul>