This is how the MINDFULGym program can be described for research purpose.
MINDFULGym is a group mindfulness-based program developed by consultant psychiatrist Dr. Phang Cheng Kar in 2010 for the Malaysian community. It was developed in consideration of the multi-ethnic and multi-religious needs of Malaysians who wish to learn mindfulness in a secular approach. The full program (see Table M) is conducted over a period of 5 weeks with 1 session per week (2-3 hours per session) and daily home practice (supported by audio-guided instructions in compact disc and WhatsApp mobile messaging app). The sessions are conducted in a group of 15-20 participants using a psycho-educational and experiential approach to ensure maximum learning and benefits. Being the first evidence-based mindfulness program in Malaysia, it has been shown to reduce psychological distress and improve emotional well-being among medical students (Phang, Chiang, Ng, Keng, & Oei, 2015; Phang, Firdaus, Normala, Keng, & Sherina, 2015a; Phang, Firdaus, Normala, Keng, & Sherina, 2015b; Keng, Phang, & Oei, 2015), critical care nurses (Hee, Norsiah, Pathmawathi, & Phang, 2013), school teachers (Gnanavisuddhi, 2015), and general adults in the community (Ng, Ting, & Phang, 2015).
Compared to the Mindfulness-based Stress Reduction (MBSR) and Mindfulness-based Cognitive Therapy (MBCT) programs, MINDFULGym is a) shorter in duration (5 instead of 8 weeks); b) includes the use stories (e.g. ‘A Better Tomorrow Chocolate’), games (e.g. blowing bubbles), and songs (e.g. 'Happiness is Here-and-Now') for teaching mindfulness in more fun ways; c) has more traditional mindfulness and ‘meta-mindfulness’ (Phang & Oei, 2012) practice (e.g. mindful walking, grateful thinking, appreciative joy); d) does not include Yoga practice (as it is not culturally appropriate for some people in Malaysia); and e) recommends simpler and shorter daily home practice (typically not more than 5-10 minutes per day)." In the MINDFULGym program, being mindful is defined as 'remembering to pay attention to the present moment with an attitude of kindness, a beginner's mind, and wisdom.' The MINDFULGym's training slogan is"Be Present, Be Calm & Be Grateful" and 'Mindful-S.T.O.P.' (available in mini, basic, and add-on versions) is the main psychological tool taught for cultivating mindfulness (Phang, Keng, & Chiang, 2014).
Table M: MINDFULGym Program Outline
___________________________________
Week 1: Introduction to mindfulness
ABC of stress & happiness
Mindful body stretching & relaxation
Introduction to mindfulness
Multitasking & ‘NOW-ing’ (paying attention to physical actions by 'labeling')
Home-Gym workout I (home training)
Week 2: Living in the here-and-now
Review of Home-Gym
Song: Happiness is Here-and-Now
Mindful-S.T.O.P: Log on to mindfulness at anytime
Contacting the present moment with 'H.T.C.'
Mindful Breathing: Deepening the NOW
Home-Gym workout II (home training)
Week 3: Appreciating the present moment
Review of Home-Gym
‘Beginner’s Mind’ & 7 habits of mindful eating
Story: A better tomorrow chocolate
Mindful walking & photography
Home-Gym workout III (home training)
Week 4: Observing & transforming thoughts
Review of Home-Gym
Mind-Scan: Identifying & transforming ‘demons’ (mindfulness of thinking errors)
Gratitude Workout: ‘Google-WWW-Yahoo’ (paying attention to wellness)
Home-Gym workout IV (home training)
Week 5: Spreading the fragrance of kindness
Review of Home-Gym
Body-Scan & Kindness: Refreshing the NOW
Heart-Scan (cultivating Loving-Kindness)
A review of MINDFULGym tools
MP3 – Mindfulness 'Personal Practice Plan'
For a detail description of the various MINDFULGym practice, please refer to the MINDFULGym book:
Phang, C. K. (2016). NOW - Who Wants To Learn MINDFULGym?: 12 Tools For Stress Reduction & Wellness. Kuala Lumpur: Malaysia Association for Mindfulness Practice & Research (MMPR).
Reference:
Hee, K. L., Norsiah, R., Pathmawathi, S., & Phang, C. K. (2013). The effects of mindfulness training program on reducing stress and promoting well-being among nurses in critical care units. Australian Journal of Advanced Nursing, 31(3), 22–31.
Phang, C. K., Chiang, K. C., Ng, L. O., Keng, S.-L., & Oei, T. P. S. (2015). Effects of Brief Group Mindfulness-based Cognitive Therapy for Stress Reduction among Medical Students in a Malaysian University. Mindfulness, 7(1), 189-197.
Phang, C. K., Firdaus, M., Normala, I., Keng, S.-L., & Sherina, M.S. (2015a). 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.
Phang, K. C., Firdaus, M., Normala, I., Keng, S.-L., & Sherina, M. S. (2015b). Effects of a DVD-Delivered Mindfulness-Based Intervention for Stress Reduction in Medical Students: A Randomized Controlled Study. Education in Medicine Journal, 7(3), 8–20.
Keng, S.-L., Phang, C. K., & Oei, T. P.S. (2015). Effects of a Brief Mindfulness-Based Intervention Program on Psychological Symptoms and Well-Being Among Medical Students in Malaysia: A Controlled Study. International Journal of Cognitive Therapy, 8(4), 335–350.
Phang, C. K., & Oei, T. P. S. (2012). From Mindfulness to Meta-mindfulness: Further Integration of Meta-mindfulness Concept and Strategies into Cognitive-Behavioral Therapy. Mindfulness, 3(2), 104–116.
Phang, C. K., Keng, S.-L, & Chiang, K.C. (2014). Mindful-S.T.O.P.: Mindfulness Made Easy for Stress Reduction in Medical Students. Education in Medicine Journal, 6(2), 48–56.
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.
Gnanavisuddhi, R. (2015). A study on a brief mindfulness-based intervention for stress reduction and wellness among school teachers. Counseling Master Thesis, Help University, Malaysia.
0 comments:
Post a Comment