4-WEEK INDIVIDUAL THERAPY
Mindful-SUN & Mindful-WAY
Malaysia’s FIRST EVER structured stress reduction & wellness programs that combine ancient wisdom of mindfulness
and state-of-the-art research in cognitive behavioral therapy and positive psychology.
Customized for the multiethnic Malaysian community and supported by 8 local scientific research, MINDFULGym the most evidence-based and leading mindfulness program in Malaysia.
Be MINDFUL means remembering to pay attention to the PRESENT MOMENT with kindness, beginner’s mind & wisdom.
Do you often find yourself in this situation? Learn mindfulness tips from the expert!
For Stress & Anxiety Reduction
Session 1: Mindful Stretching & ‘NOW-ing’
Session 2: Mindful-S.T.O.P. & ‘H.T.C.’
Session 3: Body Scan & Relaxation
Session 4: Mindful Breathing & Biofeedback
For Happifying the Mind
Session 1: Beginner’s Mind & Mindful Eating
Session 2: Gratitude Workout (Google-WWW-Yahoo)
Session 3: Mindful Vitamins: Befriending Challenges
Session 4: Loving-Kindness & ‘MP3’
The programs are tailored for the Malaysian community and are similar to the Mindfulness-based Stress Reduction (MBSR) by Dr. Jon Kabat-Zinn and colleagues in United States and Mindfulness-based Cognitive Therapy (MBCT) by
Dr. Mark Williams and colleagues in United Kingdom.
The journey to a happier and healthier you starts HERE & NOW
Sunway Medical Centre (Clinic)
1 hour for each session per week (4 consecutive weeks)
RM250 per person for each session;
RM200 per person if you could get 3 persons to attend (group session)
1. Participant is required to complete all 4 sessions per program
2. Participant must complete Mindful-SUN before joining Mindful-WAY
Mindfulness has long been practised, and is said to have complementary benefits that include stress reduction, relaxation and improved quality of life. Find out more about how to practise mindfulness to improve your health from Dr Phang Cheng Kar, Consultant Psychiatrist, from Sunway Medical Centre.
1. What are the content for each program?
Mindful-SUN (Individual Therapy – 4 weeks)
- Session 1: Mindful Stretching & ‘NOW-ing’
- Session 2: Mindful-S.T.O.P. & ‘H.T.C.’
- Session 3: Body Scan & Relaxation
- Session 4: Mindful Breathing & Biofeedback
Mindful-WAY (Individual Therapy – 4 weeks)
- Session 1: Beginner’s Mind & Mindful Eating’
- Session 2: Gratitude Workout (‘Google-WWW-Yahoo’)
- Session 3: Mindful Vitamins: Befriending Challenges
- Session 4: Cultivating Loving-Kindness
Mindful-GYM (Group Training – 1 day)
Gratitude Workout: ‘Google-WWW-Yahoo’
The programs consist of various simple and effective mindfulness-based tools for reducing stress and improving wellness in daily life.
2. What are the benefits of the programs?
- Relief from stress-related bodily symptoms, e.g. headache, gastric pain.
- Reduce anxiety and depressive symptoms.
- Chronic pain management, e.g. low back and joint pains.
- Enhanced mood, positive emotions and happiness.
- Better sleep, memory and concentration.
- Strengthen emotional resilience and anger management.
- Improved problem solving skills and creativity.
- Better self-compassion and self-confidence.
- Increased energy and productivity.
Any form of physical illness that is often worsen by stress (e.g. hypertension, stroke, coronary heart disease, asthma, irritable bowel syndrome, premenstrual syndrome, fibromyalgia, chronic fatigue syndrome, migraine, etc) will benefit from the mindfulness programs.
3. I’m suffering from mental illness. Are the programs suitable for me?
Yes. The programs are useful for anxiety and/or depressive disorders. For greater effectiveness, please make an appointment with Dr. Phang to personalize the programs for your needs.
4. How do the programs differ from MBSR/MBCT?
The programs are tailored for the Malaysian community based on Mindfulness-based Stress Reduction (MBSR) by Dr. Jon Kabat-Zinn and colleagues in United States and Mindfulness-based Cognitive Therapy (MBCT) by Dr. Mark Williams and colleagues in United Kingdom.
5. Where will the programs be held?
Mindful-SUN & WAY – Dr. Phang’s clinic at Sunway Medical Centre (Room 16, 5th Floor, Tower A). Mindful-GYM – Lady Bird Room, 4th Floor, Tower A, Sunway Medical Centre.
If you wish to bring the programs to your organizations, please contact Dr. Phang (email@example.com)
6. When can I start attending the programs?
For Mindful-SUN & WAY (individual therapy), kindly contact Dr. Phang’s clinical assistant at +603 7491 6505 to schedule an appointment for psychological assessment and personalizing the programs for your needs. After that, for the actual 4 or 8-week sessions, you may choose any combination of day or time in a week (preferably with an interval of about 1 week and not more than 2 weeks between each session).
7. What if I can’t make it on a scheduled date/time?
You can reschedule your training to another date/time (only if it’s within a month). Cancellation and refund are not allowed.
8. Are the sessions delivered one-to-one?
For Mindful-SUN & WAY, “Yes” (RM 250 per session); it’s individual therapy. You may also get another 2 persons (total of 3 including yourself) to attend; small-group session (RM 200 per person for each session, instead of RM 250). As for Mindful-GYM, it’s a group training program (not more than 20 participants per group).
9. Do you conduct the sessions in Chinese or Malay language?
The programs are conducted only in English.
10. How much do I need to pay for the programs?
Mindful-SUN – RM 250 for each session (RM 1000 for 4 sessions).
Mindful-WAY – RM 250 for each session (RM 1000 for 4 sessions).
Mindful-GYM – RM 350 (inclusive of lunch, 2 tea breaks, & training materials).
*You have to pay in advance for each program.
11. Can I attend only selected sessions in Mindful-SUN & WAY programs?
No, you must attend all 4 sessions in each program.
12. Can I attend Mindful-WAY without attending Mindful-SUN?
No, you must complete Mindful-SUN before attending Mindful-WAY.
It’s recommended that you spend some time (e.g. 1 month) practicing the tools taught in Mindful-SUN before attending Mindful-WAY.
13. Do I get any gifts from the programs?
Yes – iMINDFUL-Gym DVD, Garden of Mindfulness Audio CD, Jom-Lah FIKIR book, 3-Gratitude Card Game, and WhatsApp supported practice. The number of gifts depends on which program you sign up.
14. Are the programs supported by scientific research?
Yes. The programs are supported by international and local research – HERE.These are the only mindfulness programs in Malaysia that are supported by the Ministry of Health (MySihat) and local research.
15. Is there a corporate version of the programs?
Yes, we can arrange for half-day, full-day, or two-day ‘rest-shops’ for your employees. You may make an appointment with Dr. Phang (firstname.lastname@example.org) to customize a program for your organizational needs.
16. I’m too busy to commit to the 4 or 8-week programs? Is there a shorter program?
Yes, you can attend Mindful-GYM which is a 1-day group training program. After that, if needed, you may consider attending the more in-depth individual Mindful-SUN & WAY programs.
17. How do I know if I’m getting better with the programs?
There’re questionnaires to measure your progress in stress and wellness levels. Biofeedback device (Wild Divine) is also used to objectively demonstrate your ability to relax.
18. Is there a brochure for the programs?
Yes. You can view the brochure HERE.
- 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.
- Phang, C. K., Mukhtar, F., Ibrahim, N., Keng, S.-L., & Mohd. Sidik, S. (2015). Effects of a DVD-delivered mindfulness-based intervention for stress reduction in medical students: a randomized controlled study. Education in Medicine Journal, 7(3).
- 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), 335-35o.
- Phang, C. K., Chiang, K. C., Ng, L. O., Keng, S.-L., & Oei, T. P. S. (2016). Effects of Brief Group Mindfulness-based Cognitive Therapy for Stress Reduction among Medical Students in a Malaysian University. Mindfulness, 7(1), 189-197.
- 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.