Hello my name's Richard Tonkins. I'm a mental health practitioner at
St Austell Healthcare. I've been a mental health nurse for many, many years,
and over those years we found there's several ways to learn to calm and relax
your mind, especially at this time where work is busy, home life is busy, and it's
very stressful and the unknown. Mindfulness is something that's really
helpful with this and this is something we'll practice today and I'll show you.
There's some really good mobile phone apps, there's lots of different things on
YouTube that you can follow as well if you enjoy this. But mindfulness is a
practice, that's something that you need to do every day, initially for a minute
maybe two minutes a day, and then you gradually get better at it, more
articulate with it, and after a while you will take 5, 10 minutes, 20 minutes
sometimes and that's when it's really helpful to help that clear that very
busy brain. Make yourself stable, make yourself comfortable.
Then I invite you just to close your eyes, just close your eyes, get used to
Now I'd like you to invite you just to feel your breath go in and out.
Feel your breath coming in and coming out.
Feel your breath coming in and coming out. Now feel your breath coming in down to
your throat and back out again. Just on your breath, there'll be hundred
thoughts flowing around your head, just go back to your breath, feel your breath
coming in and coming out. Coming in down to your throat and back
out again. Now that those thoughts just fly by, just
let them go by, and return to the breath, feel the breath going in and out, in and
Now I'd like to invite you to use a sense of feel. What can you feel? Can you
feel the cold? Can you feel the wind on your face, on your body? Allow those
thoughts to fly by, there's a hundred going past, just let them go by and just see
what you feel. Can you feel the ground that you're standing on,
the wind on your face, the coldness of the morning.
Just focus on that, let the the thousand thoughts that are flying by just let them
go, and return to see what you can feel.
Now I'd like to invite you to listen what can you hear. Can you hear the birds sing?
Cars go by? Be curious what can you hear, people talking in the background?
Let those thoughts just go by, don't ignore them just let them go by, and go back to
listening, be curious.
Hear the birds singing, the cars in the background, the people talking and
the appearance of the community, subtle tones in the background.
Just allow those thoughts to go by. Now I'd like to invite you to what you can smell.
What can you smell? Can you smell the grass? Can you smell
the hedges? What smells can you smell? Again be curious, let those thoughts go by, let
them flood by, don't ignore them just let them go by.
What can you smell? Can you smell the trees, the grass.
Let those thoughts go by.
Now I'd like you to come back to the breath, feel the breath coming in and
out. Let those thoughts just go by returning to the breath feel the
breath coming in down to your throat and back again.
Feel the breath coming in, and coming out.
Let those thoughts just stay there and return to the breath.
Clear your mind and feel the breath coming in
and out. Feel your breath coming in and out.
Now I'd like to invite you slowly carefully just to open your eyes, get
used to the sunlight, get used to where you are,
remember that you are in the grounds of the surgery, just feel comfortable,
giver yourself a minute just to come back to where you are.
Okay yes, how did that feel? Is that relaxing? Were you able to clear your
mind? I hope you found this session very helpful. You can use mindfulness through
this pandemic, it's a very stressful time, you can use it anytime, any day. Again. use
those YouTube tutorials, use your mindfulness app, use there's lots of
different things ways you can use mindfulness, doing the dishes, feeling
the washing up liquid, being in the moment is so important. When you go for
your daily exercise, go for what we call a rainbow walk. Look for the different
colors, look for the oranges ,the blues the reds, the purples, look for them and
that will help you relax your brain and feel more comfortable within this