top of page
MINDFULGym Malaysia | Mindfulness REST-Shop For Happiness | Dr. Phang
MINDFULGym: Self-Help

Mindfulness-Based Exercises

MINDFULGym Self-Help

  • The information found on this website shouldn't be used as a substitute for consultation with medical or mental health professionals if you're suffering from depression, anxiety disorders, or any other psychological disorders.


  • Over here, you'll briefly learn about the 12 main MINDFULGym tools for coping with stress and improving wellness. Your journey to a healthier and happier life starts here-and-now.

  • For a complete step-by-step explanation of the tools, please refer to the MINDFULGym book, "NOW - Who Wants To Learn MINDFULGym: 12 Mindful Tools For Stress Reduction & Wellness."  

Training definition of mindfulness

1. Mindful Body Stretching

Relaxing The Body...

This MINDFULGym tool consists of a 10-posture physical exercise for progressively stretching and relaxing different parts of the body. It's useful for reducing muscular tension, relieving headache, refreshing the body, and improving sleep.

2. Mindful-PDF & NOW-ing

Focusing Attention...

This is a MINDFULGym tool that helps us to be more aware of what we’re doing by mentally labeling or silently verbalizing our physical activities. It's a good antidote to multitasking, forgetfulness, and absent-mindedness.

3. HTC (Hear, Touch, C/See)

Contacting The Present Moment...

This is a MINDFULGym tool that helps to quickly shift our mind from being lost in negative thoughts to sensing present moment experience – HTC (H for hearing, T for touching, and C for seeing).    

4. Mindful-STOP

Taking A Mindful Break...

This is a MINDFULGym tool for taking short breaks throughout the day and seasoning it with the positive energy of mindfulness.

5. Mindful Breathing

Calming The Mind...

This MINDFULGym tool consists of a series of exercises that involve paying attention to breathing to recognize emotional states, calm the mind, and develop a positive mental attitude.  

6. Beginner's Mind: Mindful Eating & Photography

Refreshing The Present Moment...

This is a MINDFULGym tool for cultivating the habit of experiencing ordinary things in life with the attitude of a beginner; as if seeing things through fresh lenses, child-like curiosity, and thinking of it as a once-in-a-lifetime experience.

7. Gratitude Workout: Google-WWW-Yahoo

Counting Our Blessings...

This MINDFULGym tool consists of a series of exercises for training our mind to pay attention to the positive aspects of life, e.g. strength, blessings, good deeds, accomplishments, success.

8. Body Scan & Kindness

Refreshing The Body...

This is a MINDFULGym tool that involves shifting our mindful attention to the different touch sensations found on the body and relating to them with kindness. It's useful for relieving body tiredness or discomfort, refreshing the mind, and having restful sleep. 

9. Mindful Walking

Touching The Earth...

This is a MINDFULGym tool that involves paying full and beginner’s mind attention to the moment-to-moment sensations of walking, e.g. movements of legs, soles touching the ground, air brushing against the skin. It’s a good physical exercise, a useful way of grounding attention, and an effective antidote for restlessness. 

10. Mind-Scan

Mindfulness Of Thoughts

This is a MINDFULGym tool for cultivating the habit of recognizing unhelpful thought patterns and relating to them with kindness, curiosity, and understanding. When we’re aware of our thoughts, we become more emotionally intelligent and stronger. 

11. Five Mindful Vitamins

Befriending Challenges

This MINDFULGym tool consists of a series of exercises for cultivating self-care and a positive mental attitude during difficult moments in life. 

12. HEART-fulness (Loving-Kindness)

Cultivating Friendliness & Kindness

This MINDFULGym tool is for cultivating friendliness and related positive feelings (e.g. kindness, gentleness, compassion) towards ourselves and others. 



Please reload

Other Mindfulness Resources



No events at the moment
bottom of page