Matthew Kaharudin ’16 on Mindfulness, Mental Health, and Giving Back

Matthew Kaharudin (Class of 2016) is on a mission to make mental health care accessible, practical, and grounded in research. After graduating from SJI International, Matthew earned his Bachelor’s degree in Psychology from the University of California, Berkeley, in 2023. He went on to conduct cutting-edge contemplative research at the Center for Healthy Minds at the University of Wisconsin–Madison.

Having led meditation sessions across university campuses, mental health festivals, and workplaces, Matthew is now developing secular mindfulness programmes for employees and local communities in Singapore and beyond – both online and in person.

Recently, Matthew returned to campus as a guest co-speaker for a parent wellbeing workshop held in recognition of World Mental Health Day.

We sat down with him to reflect on his journey from SJI International student to mindfulness researcher and instructor, and to gather his insights on promoting positive mental health.

In Conversation with Matthew Kaharudin ’16

Q: In what ways did your time as a student here shape your decision to pursue psychology and contemplative research?

Matthew: "As a student here, I was actually quite a challenging student and struggled significantly with my mental health. At the time, I didn't know how to navigate those feelings because it was all new to me. Fortunately, the school counsellor stepped in, supported me, and spoke with my parents. That experience showed me how much there was to learn about ourselves as human beings.

After graduating, I decided to study psychology and discovered mindfulness meditation. It truly transformed my life and helped me recover from depression. That was when I realised, 'This is what I want to dedicate my life to.'"

Q: In your workshop, you highlighted the distinction between empathy and compassion. Why is understanding this difference so crucial for parents and families navigating stress in modern Singapore?

Matthew: "The key is addressing empathy fatigue. As caregivers and individuals supporting others through struggles, taking on their pain can be immensely draining and taxing.

Research shows that shifting from a purely empathetic response to a compassion-focused approach significantly helps prevent burnout, particularly in healthcare settings. That same principle applies to parents and families."

Q: For readers who are new to loving-kindness meditation, what is one simple daily micro-mindfulness practice they can start using in their everyday lives?

Matthew: "There are several short mindful self-compassion exercises. For instance, if you notice yourself being self-critical or feeling upset, pause and bring mindful awareness to what you're experiencing. Remind yourself to accept the emotion without judgment.

Recognising that feeling of distress without criticising yourself is an expression of self-compassion – it’s your body’s way of signalling that it needs care. Simply acknowledging that is a fantastic starting point for compassion practices."

Q: You are currently bringing secular mindfulness programmes to workplaces and communities in Singapore – what is your hope for the impact of your work locally?

Matthew: "Mindfulness isn't widely practised in Singapore, or across Asia more broadly, which is somewhat ironic given its historical roots in ancient Indian and Buddhist traditions. While there are many Buddhists in the region, fewer practice contemplative meditation actively.

During my time in the United States, I learned how secular mindfulness can be applied to promote overall wellbeing, and that is what I hope to foster locally. By offering accessible mindfulness practices, I want to show people that mental health care is within reach. Practising just a little each day can make a meaningful difference in managing stress, anxiety, depression, and burnout."

Q: What piece of encouragement or advice would you leave with fellow SJI International alumni who want to cultivate greater resilience and emotional wellbeing in their personal and professional lives?

Matthew: "I encourage everyone to explore meditation practices, perhaps starting with a mindfulness app. Mindfulness apps are among the most popular health tools available today, offering short, beginner-friendly guided sessions that serve as an easy entry point.

You can also explore my guided mindfulness practices on my YouTube channel, Kaharuzen. I hope that these resources will serve to help make mental health care more easily accessible."