Mindfulness-Based Strengths Practice (MBSP)

What natural goodness resides within you? Do you make use of the best of who you are to enhance your well-being? What have you accomplished recently that you are most proud of? Most importantly…

When was the last time someone asked you these questions?

At your best, there are moments when you feel aligned, energized, and fully yourself. These moments are not accidental. They are expressions of your character strengths. Character strengths are qualities that help people attain positive outcomes and allow them to contribute to the greater good[1]. When people express the best of who they are through their strengths, they report greater life satisfaction and more positive emotions[2], are less likely to be depressed[3], and perform better academically and professionally [4].

Character Strengths as Pathways to Well-Being

How would you live your days differently knowing and using what’s already working well with you?

Values and Virtues in Action

Most people focus on their limitations and weaknesses. While these can motivate self-improvement, accumulated scientific evidence is pointing to a truth once echoed by Peter Drucker, the Father of Modern Management: “You cannot build performance on weaknesses. You can build only on strengths.”

We need a new language. A language that speaks to what is strong within us. The most accessible and evidence-based classification of strengths is the VIA Character Strengths typology. This common language of strengths classifies the best of humanity into six virtues: wisdom and creativity, courage, humanity, justice, temperance, and transcendence[5]. The 24 strengths that reside in all of us are:

Mindfulness-Based Strengths Practice (MBSP) combines the robust scientific evidence from mindfulness and character strengths research to help you cultivate greater awareness of, appreciation for, and ability to use the best features of your personality. The combination of mindfulness and strengths is effective in enhancing well-being outcomes6 with studies also showing its efficacy beyond using mindfulness alone in well-being interventions[7],[8].

MBSP helps learners:

Recognize, celebrate, and use their character strengths.

Anchor their mindfulness practice to the best of who they already are.

Call on their strengths to enhance personal well-being and professional success.

MBSP draws on the best of psychological science and is guided by an important philosophy:

Mindfulness-Based Strengths Practice (MBSP)

People grow when the language of personal development changes from “what’s wrong” to “what’s strong”.

Who Should Sign Up

MBSP is suited for:

• Aspiring individuals who want to know more about their strengths and learn ways to bring the best of who they are to their studies, work, and life.

• Growth-oriented individuals wanting to better recognize and use their strengths to develop themselves and positively influence others.

• Executives, therapists, and leaders who wish to learn the language of strengths and implement it in their roles.

• Curious learners who want to experience positive psychology in action.

MBSP is, as one practitioner shares:

A course on mindfulness for people who don't like mindfulness

This course follows the syllabus offered by the VIA Institute for Character (https://www.viacharacter.org/courses/mindfulness-based-strength-practice), which is held online. The Emotivity MBSP course is presently offered at a reduced rate and held in person for residents in Malaysia. We welcome learners from institutions interested in using mindfulness and/or character strengths to benefit their clients and organisations through the course.

Program Outline and Schedule

MBSP is an 8-week course that is delivered in-person, on-site, at the HELP University Subang 2 campus. Each weekly session runs for 2 hours, and 2.5 hours for the first and final session. Arrangements can be made to hold the session on-site at the client’s location.

Session 1: Mindfulness and Autopilot (2.5 hours)

Spot mind-wandering and autopilot states. Return to the present.

Session 2: Signature Strengths, Character Strengths (2 hours)

Learn the language of strengths. Identify your signature strengths.

Session 3: Obstacles and Struggles are Opportunities (2 hours)

Use strengths to reframe challenges as opportunities for growth.

Session 4: Mindful Living, with Strengths (2 hours)

Live fully and richly through strong mindfulness.

Session 5: Strengthen Your Relationships (2 hours)

Spot strengths in others. Celebrate connections. Strengthen bonds.

Session 6: The Golden Mean (2 hours)

Find balance in the use of your strengths.

Session 7: Authenticity and Goodness (2 hours)

Move from well-being to well-doing. Harmonize life goals with your strengths.

Session 8: Your Engagement with Life (2.5 hours)

Let your strengths guide you to what truly matters in your life.

Other Details

• Maximum cohort size: To ensure an optimal learning experience for everyone, this course will be limited to 30 participants.

• Prerequisites: This course is open to interested, growth-oriented learners 21 years and above. There are no prerequisites for the course. A qualification in psychology is not required to benefit from MBSP.

• Recognition of attendance certificate: Attending at least 6 out of the 8 sessions grants you a Recognition of Attendance certificate issued by the Department of Psychology, HELP University, and signed by the facilitator.

Testimonials

”Attending the Mindfulness-Based Strength Practice (MBSP) has been a true homecoming for my inner self and the catalyst I needed to align my work and life with my highest values. By leaning into my core strengths—Spirituality, Love, Honesty, Humor, and a Love of Learning—I identified that my inner strengths goes beyond simple awareness. This journey has moved me into a space of deep nourishment, allowing me to strengthen my inner core while better serving those I lead and love. It didn’t just change my perspective; it opened my heart and mind to the abundance of opportunity and goodness waiting in my life and work. I now feel more grounded, more authentic, and more ready to nourish those around me with an open soul. MBSP is a life-changing practice for anyone looking to grow from the inside out.”

- MBSP Jan 2026 Participant

”The MBSP course really helped me understand myself better. I became more aware of how others perceive me, and it taught me to be more mindful and grateful for everything that happens in my life. It also helped me recognize my 24 character strengths — which ones I often use, and which ones I tend to overlook. This awareness made me calmer, because I now have a clearer idea of what I can improve. I learned how to balance my strengths by working on those I underuse and being more mindful of those I might overuse. I’m also starting to see how I can apply these strengths in my meditation and mindfulness practice, which makes the experience more intentional and meaningful.”

- MBSP Jan 2026 Participant

”Joining this course really helps me to be a little bit more aware of myself, especially when I encounter difficulties. A very good lesson is about the Golden Mean; it helps me to realize, yup, I have every single one of the 24 strengths. The only thing is that I often underuse them or am unaware of them. Joining this course is a good opportunity for self-discovery.”

- MBSP Aug 2025 Participant

”My experiences in MBSP taught me the importance of internalising the least used strengths within yourself, as it is so much easier to consider them your weakness than something you can possibly work on. Meditation may not work for me, but this experience is far more than that, and there is a space for everyone to look into the world in a whole new perspective”

- MBSP Jan 2025 Participant

”The idea that everyone has strengths, but differ in the extent they use them is pretty empowering. Instead of looking into area of abilities like athletics, academics, or being artistic, the values that are innately built give people a sense of hope, spotting light on the "way", and thus bringing you the mentality of "will". I think the MBSP workshop works as the torchlight that shines on inner values that you might not be aware of. The awareness of your top strengths provides you confidence to utilise them in daily life. It also allows you to appreciate other's strength more and foster better relationships among your community. I sincerely recommend people attend this workshop if they wanted to explore themselves more.”

- MBSP Jan 2025 Participant

”I did not had any expectations in MBSP other than a way to grow upon myself. In the end of the course, it really helped me to be more kind and loving towards myself. I found peace with myself which is something I am really happy about. MBSP can do so many great things. I really hope it is accessible to a lot more people.”

- MBSP Jan 2025 Participant

”It was fun learning about my character strengths and how top strengths can bring lesser strengths up. I also loved learning about mindful listening - it's the one MBSP practice I'll most likely practice the most in my daily life. Thank you for this MBSP course!”

- MBSP Aug 2024 Participant

”Before starting MBSP, I was quite skeptical as I had my reservations about mindfulness meditation practice, which doesn't really sit and work well with me. I also could not see how it relates to character strengths, as there have been many personality tests and strengths tests out there. However, I am very glad that I gave it a shot because it really opened my eyes to why they both need to coexist, not independently of each other, and how practical it is in all forms of relationships, be it in a work or non-work context. It also helped me take a fresh look at my obstacles, moving away from a self-doubt and self-blame tendencies toward asking myself more mindfully what strengths I can call forth, what strengths I should spot, explain, and apply in the challenges presented. While I still need a lot of practice to call upon my character strengths, this learning have provided a healthy and empowering practice that I look forward to cultivating more in my daily life.”

- MBSP Aug 2024 Participant

About the Facilitator

Eugene YJ Tee

Dr. Eugene YJ Tee is presently a Professor at the Department of Psychology, HELP University, where he teaches and conducts research in the field of emotions and positive psychology. In 2024, he completed the MBSP certification course with Dr. Ryan Niemiec – the developer of MBSP – and is presently the only MBSP facilitator in Malaysia certified by the VIA Institute on Character, United States.

Dr. Tee holds a PhD in Management from the University of Queensland and a Master of Applied Positive Psychology from the University of Pennsylvania. Dr. Tee is also a Reflected Best Self Exercise (RBSE) Facilitator.

His research work has been featured in top-tier academic journals, books, and popular print media. He is the founder of Emotivity (www.emotivity.my) and the author and co-author of the national award-winning books The Science of Feelings (Revised Edition) and The Tyranny of Speed. He is a TEDx speaker and features regularly on BFM’s The Big Picture, Daily Digest, as well as Enterprise Biz Bytes, where he shares ideas and insights from the psychological science of emotions and well-being.

Dr. Tee’s previous corporate training clients include JP Morgan, The New Zealand High Commission, B.Braun, The National Sports Institute of Malaysia, The Malaysian Society for Quality in Health (MSQH), Lazada, Great Eastern Life, Petronas, MSIG, Pepperl+Fuchs, and Malaysiakini. He is a Human Resource Development Fund (HRDF) certified trainer (Certificate No. TTT/23094).

His Google Knowledge Panel page can be viewed here.

Connect with him on LinkedIn here, and watch a video of him sharing his MBSP facilitation experience with the VIA Institute here.

Contact

Interested in exploring what the Emotivity team can do for you or your organization?

Email eugene@emotivity.my.

Book a 30-minute consultation with our team to see what we can do for you and your training needs.

When you discover, celebrate, and use your strengths, you become a force multiplier for goodness in the world.

References

[1] Niemiec, R. M. (2019). Finding the golden mean: The overuse, underuse, and optimal use of character strengths. Counselling Psychology Quarterly, 32(3-4), 453-471. https://doi.org/10.1080/09515070.2019.1617674

[2] Schutte, N.S. & Malouff, J.M. (2019). The impact of signature character strengths interventions: A meta-analysis. Journal of Happiness Studies, 20, 1179–1196. https://doi.org/10.1007/s10902-018-9990-2

[3] Yan, T., Chan, C. W., Chow, K. M., Zheng, W., & Sun, M. (2020). A systematic review of the effects of character strengths‐based intervention on the psychological well‐being of patients suffering from chronic illnesses. Journal of Advanced Nursing, 76(7), 1567-1580. https://doi.org/10.1111/jan.14356

[4] Harzer, C., Bezuglova, N., & Weber, M. (2021). Incremental validity of character strengths as predictors of job performance beyond general mental ability and the Big Five. Frontiers in Psychology, 12, 518369. https://doi.org/10.3389/fpsyg.2021.518369

[5] VIA Institute for Character. The 24 Character Strengths. Accessed at https://www.viacharacter.org/character-strengths

[6] Monzani, L., Escartín, J., Ceja, L., & Bakker, A. B. (2021). Blending mindfulness practices and character strengths increases employee well‐being: A second‐order meta‐analysis and a follow‐up field experiment. Human Resource Management Journal, 31(4), 1025-1062. https://doi.org/10.1111/1748-8583.12360

[7] Zhu, Q., Wang, Q., & Yang, S. (2024). Does mindfulness matter in the development of character strengths? A RCT study comparing mindfulness-based strengths practice and character strengths-based intervention. The Journal of Positive Psychology, 19(5), 900-921. https://doi.org/10.1080/17439760.2023.2257678

[8] Bates-Krakoff, J., Parente, A., McGrath, R., Rashid, T., & Niemiec, R. (2022). Are character strength-based positive interventions effective for eliciting positive behavioral outcomes? A meta-analytic review. International Journal of Wellbeing, 12(3). https://doi.org/10.5502/ijw.v12i3.2111