The world of Tzu Chi May 2020 (Vol.122)

eature Mindful body stretching This involves a series of ten simple exercises for progressively stretching and relaxing different parts of the body, as well as for relieving muscular tension, a common symptom of stress. A relaxed mind and body is conducive to cultivating positive emotions and concentrating on the present moment. Slow, deep and mindful breathing This is a breathing technique that emphasizes conscious effort in inhaling through the nose and exhaling through the mouth, focusing on the flow of our breaths to calm the mind. Butterfly hug and kindful (mindfulness + kindness) breathing Cross your palms in front of your chest to form the shape of a butterfly’s wings. Tap either side of your shoulders to the rhythm of the music (the “Rasa Sayang” song) while breathing in deeply with a smile to alleviate anxiety. Keeping emotions in check M indfulness practice aims to train the mind to pay kind and wise attention to our experiences in the present moment. It is a scientifically-proven self-help method to reduce stress, anxiety and depression. The process of developing mindfulness is similar to committing to a muscle-building workout regimen in the gymnasium as it requires regular practice and coaching. Start with the following mindfulness practices: Dr. Phang Cheng Kar Dr. Wong Kit Chan As much as adopting hygiene practices and a balanced diet are crucial in fortifying the immune system to fight the invisible enemy in our midst, a healthy mindset also plays an important role in boosting immunity. Dr. Phang Cheng Kar, a consultant psychiatrist and mindfulness-based therapist at Sunway Medical Centre, who is also the president of the Kuala Lumpur Buddhist Mental Health Association, and Dr. Wong Kit Chan, a psychiatrist at Tuanku Ja’afar Hospital in Seremban, endorse practising mindfulness, wisdom, compassion and gratitude in coping with the emotional toll associated with the pandemic. The three aforementioned exercises are useful for relaxing the body and calming the mind. Next, consider trying five Mindful Vitamins , advocated by psychiatrist Dr. Wong Kit Chan, to help us cope with challenging times and make peace with the formidable virus threat. The five 2020 • 05 18