Full MINDFULGym Program
5-Weekly Program Outline
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The full MINDFULGym program is conducted in a group of 20-25 participants over a period of 5 weeks. In each week, there is a 3-hour group training session, which is followed by daily simple self-help exercises and reminders through WhatsApp.
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The sessions are conducted in a psychoeducational and experiential approach to ensure maximum learning and benefits. Upon completion of the program, continuous practice is maintained by regular booster sessions. The following is the outline of the 5-week program:
Introduction to Mindfulness
Week 1
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Introduction to stress, anxiety & depression
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ABC of Mindfulness
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Story: Emperor's 3 Questions
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Mindful Body Stretching
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Multitasking & NOW-ing (attention to physical actions by 'labeling')
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MINDFULGym workout I (home training)
Living in the here-and-now
Week 2
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Review of home training
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Song: Happiness is here-and-now
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Mindful-S.T.O.P: Log on to mindfulness at anytime
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Contacting the present moment with 'H.T.C.'
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Mindful Breathing: Deepening the NOW
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MINDFULGym workout II (home training)
Appreciating the present moment
Week 3
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Review of home training
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Mindful Eating & Beginner's Mind
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Story: A better tomorrow chocolate
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Savouring the Present Moment & Mindful Photography
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Mindful Walking
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MINDFULGym workout III (home training)
Observing & transforming thoughts
Week 4
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Review of home training
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Understanding the power of thoughts
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Unhooking negative thoughts (cognitive defusion)
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Gratitude Workout ('Google-WWW-Yahoo')
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MINDFULGym workout IV (home training)
Befriending Challenges
Week 5
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Review of home training
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AAM & 5 Mindful Vitamins
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Body-Scan & Kindness: Refreshing the NOW
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Heart-Scan (cultivating loving-kindness) with 'Rasa Sayang Hey'
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Kindful Hand & Butterfly Hug
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MP3 – Mindfulness 'Personal Practice Plan'