Mindful@Sejahtera Community Project is a 2-year emotional management program for sustainable personal development for Universiti Sains Malaysia (USM) community and the local society based on Mindfulness training. This is a joint project of the School of Chemical Sciences and Pusat Sejahtera (Health Center), USM. The program is funded by the University-Community Engagement Project under the Division of Industry and Community Network (BJIM) of USM. The Mindful@Sejahtera training was conducted by Dr. Yeoh Kar Kheng and assisted by Dr. Lee Hooi Ling. The project was successfully completed in June 2015.

Conceptual Definitions

MINDFULNESS (KETARASEDAR in Malay) is a mental state achieved by focusing one’s awareness on the present moment, while calmly acknowledging and accepting one’s feelings, thoughts, and bodily sensations, used as a therapeutic technique (Oxford Dictionary).

Emotional Intelligence is one’s ability to perceive and understand emotions, integrate emotion to facilitate thought and to regulate emotions to promote personal growth (Mayer and Salovey, 2001).


The main aim of the USM Mindful@Sejahtera project is to pioneer in integrating Mindfulness-based Emotional Intelligence techniques for stress and emotional management in universities, schools, hospitals, non-profit organizations, and corporates in Malaysia. This is accomplished by disseminating Emotional Intelligence skills based on Mindfulness training and thus, improving the practitioner’s overall well-being and quality of life.


Mindfulness-based interventions are effective in a wide range of physical and mental health applications. Mindfulness programs have achieved significant reduction in stress symptoms/mood disturbance and improvement in quality of life of the participants. It has been proven that Mindfulness-based therapies can directly benefit physical health by enhancing immune system response, promoting recovery, and inducing a sense of well-being in the practitioners. In this training course, you will learn more about

(i) WHAT is Mindfulness and

(ii) HOW is Mindfulness relevant to you?

(iii) Simple and Practical Mindfulness techniques.

Course Contents

  1. Introduction to Mindfulness: The Power of Here & NOW
  2. From Mindfulness to Emotional Intelligence
  3. Trapped in the Past and Future: Coming out from automatic thoughts
  4. Two Modes of Minds: Thinking (Doing) and Sensing (Being)
  5. Various Aspects of Emotions
  6. Identifying and Dealing with Pains and Difficult Emotions
  7. Cultivating Positive Psychology in Relationships
  8. How to sustain your Mindfulness practice in your everyday life?

Various Mindfulness techniques that you will learn:

  1. Orange Peel meditation
  2. Progressive muscle relaxation (PMR) and Mindful Stretching
  3. Mindful Body-Scan
  4. Deep Relaxation Breathing/ Breath Awareness
  5. Emperor’s Sitting
  6. Mindful Mind-Scan
  7. Mindfulness in Every Postures
  8. Weaving Mindfulness Into Your Everyday Activities
  9. Effective Mindful Conversation
  10. 3-Minute Here and Now: Mindful S.T.O.P


The University Sains Malaysia (USM) Mindful@Sejahtera  training program has been developed by Dr Yeoh Kar Kheng based on the existing Mindfulness based Stress Reduction (MBSR) (Kabat-Zinn, 1990), Mindfulness-based Cognitive Therapy (MBCT) (Sigal et al., 2002), Search Inside Yourself (Tan, 2012) and Mindful-Gym models (Phang et al., 2013). Modes of delivery include:

(i)                 Interactive lectures and group discussions

(ii)               Various Simple and Practical Mindfulness techniques

(iii)             Course book and guided home practice CD

Mindful@Sejahtera family

Mindful@Sejahtera family

Founding members of Mindful@Sejahtera: Dr Yeoh Kar Kheng, Dr Lee Hooi Ling, Dr Nurulain Abdullah Bayanuddin, Dr Lee Phaik Hoon, Lee Wei Yin

Student helpers: Cheah June Sun, Teh Yee Heng and Tan Chee Hoong