1-day MINDFULGym REST-Shop for healthcare professionals in Malacca General Hospital by consultant psychiatrist Dr. Phang Cheng Kar...

2. Mindfulness for health care professionals
Irving, J. A., Dobkin, P. L., & Park, J. (2009).
Cultivating mindfulness in health care
professionals: A review of empirical studies
of mindfulness-based stress reduction
(MBSR). Complementary Therapies in
Clinical Practice, 15(2), 61-66.

3. 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.

4. MINDFULGym for 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.

5. MINDFULGym for nurses in HUSM

6. STRESS
“Stress” is a general term that we use to refer to the tension that arises
when we’re coping with the changes or challenges in life

7. Is STRESS Good or Bad?
Yerkes Dodson Curve

8. Signs & symptoms of stress…
Thought Feeling
Body Behavior
STRESS
To know our stress level, we need to be aware of our signature or typical
stress symptoms which can be classified into four categories

9. Be aware of your stress symptoms:
“I’m useless”
“Nobody
likes me”
“I’m a burden
to others”
“I’m going
crazy”
“What if…!!!”
Sad
Scared
Worry
Angry
Impatient
Frustrated
Heart beating
quickly
Breathing
rapidly
Muscle aches
Easily tired
Gastric pain
Eat a lot
Keep quite
Drive
recklessly
Sleep all
the time
Smoke a lot
THOUGHT FEELING BODY BEHAVIOR

10. “Mindfulness” is now a very popular
practice for stress reduction & wellness

11. MINDFULNESS
(MINDA KETARASEDAR)
Ancient spiritual traditions…

12. 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
MBSR –
Mindfulness-Based Stress
Reduction Program

13. Mindfulness means
Remembering to
PAY ATTENTION
to the PRESENT MOMENT
with an attitude of Kindness,
a Beginner’s Mind & Wisdom
Dr. Zhen-Phang, MINDFULGym
What is Mindfulness?

15. Teacher says pay attention!
MINDFULGym will teach you
HOW to pay attention…

16. 3

17. ATTENTION
- KIND
- BEGINNER’S MIND
- WISE

18. MINDFUL BODY
STRETCHING
Relaxing The Body

19. Squeeze the oranges!

20. 20
Mindful Body Stretching:
Tortoise!

21. 21
Mindful Body Stretching:
Superman!

22. Mindful Body Stretching:
Push the ceiling!

23. Massage, Tap & Rotate

24. MINDFUL
BREATHING
Calming The Mind

25. Slow, Deep & Mindful
Breathing – Qigong Style

26. Mindfulness Bell
Android
IOS

28. NOWING THE
PRESENT MOMENT
Focusing Attention

30. What is Multitasking

31. MULTITASKING

32. Multitasking & Mindless Mistakes

33. Multitasking &
Mindless Mistakes

34. Multitasking &
Mindless Mistakes

35. Multitasking & Mindless Mistakes

36. KINDNESS

37. LOVING-KINDNESS
(RASA SAYANG)
Spreading Kindness

38. Rasa sayang eh,
Rasa sayang, sayang eh
Eh, may I, may you, may all be
happy, Happy, HAPPY ☺

39. Saya ucapkan…
SIHAT
S’LAMAT
SEJAHTERA

40. • Rasa sayang eh,
Rasa sayang, sayang eh,
Eh, may I, may you, may all be happy, Happy, HAPPY…
• Rasa sayang eh,
Rasa sayang, sayang eh,
Saya ucapkan sihat, s’lamat, sejahtera…
• Buah cempedak di luar pagar,
Ambil galah tolong jolokkan
Saya budak baru belajar
Mari MINDFULNESS tolong tunjukkan

41. MINDFUL
BREATHING & HTC
Deepening The Present Moment

42. MINDFUL BREATHING +
Hearing, Touching, C/Seeing

43. Script for Mindful Breathing
& Hearing (H):
1. Sit in a comfortable position…
2. Take 3 slow, deep & mindful breaths…
3. To help you to pay attention, you may close or partially
close your eyes, or maintain a downward gaze…
4. NOW…try to/see if you can shine/shift your attention to the
sounds around you…Try to name the sounds that you’re
hearing? X…Y…Z…Good…
5. Continue to notice the sounds. Sound of birds chirping,
fan spinning, silence, etc…
6. Smile to the sounds…imagine they’re gently whispering to
you to relax & return home to the present moment…
7. Continue to observe the sounds with kindness
& curiosity, until you hear the sound of the bell…
8. If your attention drifts away, it’s OK. Just mindfully return
your attention to the sounds, right here, right now…

44. Mindful EFT Tapping
Chest
Back of neck 1
23
6
5
4
7
8
9
10
11
12

45. Mindful Breathing & Seeing (C/S)
1. Blue - Attention
2. Pink - Kindness
3. Green - Beginner’s Mind
4. Yellow - Wisdom
A
K
BW

46. HTC & Solat (Prayer)

47. BEGINNER’S
MIND

48. BEGINNER’S MIND
& MINDFUL EATING
Savouring the Present Moment

52. Image source: http://lifeandskills.com/wp-content/uploads/2015/08/mindful-eating3.jpg
By Dr. Zhen-Phang for MINDFULGym
* Take a slow, deep, and mindful breath
*

53. Mindful vs. Mindless Eating

54. WISDOM

55. GRATITUDE WORKOUT
(GOOGLE-WWW-YAHOO)
Appreciating the Positive Moments

56. Gratitude Workout
‘Google-WWW-Yahoo’
Try to ‘Google’ (search) for 3 WWW (What Went Well?)
everyday & ‘Yahoo’ (rejoice). In another words, deliberately try
to pay attention to things that went well in life, count blessings
or find things to appreciate. For examples…

57. 1. Mindful Body Stretching
2. Mindful Breathing
3. NOWING The Present Moment
4. Loving-Kindness (Rasa Sayang)
5. Mindful Breathing & HTC
6. Beginner’s Mind & Mindful Eating
7. Gratitude Workout: Google-WWW-Yahoo

58. Phang, C. K. (2016). NOW - Who Wants To Learn MINDFULGym?: 12 Mindful Tools For
Stress Reduction & Wellness. Kuala Lumpur: Malaysia Association for Mindfulness Practice
& Research (MMPR).
MINDFULGym Blog
mindfulgymalaysia.com

59. https://youtu.be/DmEhppElKJ8

60. For more information:
https://pckar39011.wixsite.com/mindfulgym-nurse

61. Dr. Phang Cheng Kar
pckar39011@gmail.com
https://www.mindfulgymalaysia.com/