Practice English Speaking&Listening with: Mindfulness Video

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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

the darkness.

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

out.

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

pandemic.

Thank you.

The Description of Mindfulness Video