How do you know if you’re stressed? What can you do if you suffer from stress? Can meditation help? You’ll learn some meditation vocabulary and the basics on how to meditate in this very calm, peaceful and relaxing podcast.

Voice message from Alejandro from Mexico
Suggest you – suggested TO you / suggested that you speak about Mexico
and you HAVE LEARNED how to correctly use the present perfect!

Voice message from Alejo (Alejandro) from Colombia
His nickname, apodo, is Alejo
the earth (land) of arepa and beans
thank you for help (helping) us
present perfect: https://inglespodcast.com/319, 287, 18,
past perfect and past perfect continuous: https://inglespodcast.com/91

Voice message from Angeles who is moving to Vancouver Island, Canada
A whole episode about Canada – https://inglespodcast.com/224/
Winter Weather – https://inglespodcast.com/187
A useful website all about Vancouver Island – https://www.discovervancouverisland.com/blog/vancouver-island-fast-facts/

Words like: slush, frost, icicle, wind-chill factor, below zero etc.

Voice message from Alba from Barcelona
prepositions: I came back in Spain – TO Spain / close from my family and friends – close TO my family
Pronunciation of ’anxiety’
How do we deal with stress?

Handling Stress

The 4 As – Avoid, Alter, Adapt, Accept
Avoid the things that cause your stress.
Try to alter situations when stress arises.
If you can’t remove the thing/person that is stressing you out, then adapt your behaviour to cope with it/them.
Accept that some stressful situations are unavoidable and just do what you can to get through them.

Perhaps the key idea, summarising all of the above is not to be a perfectionist. Things will not always go the way you’d like them to and you have to deal with that.

Meditation

Vocabulary
Mindfulness meditation
To be aware
To focus on your breath/breathing
Inhale = breathe in / exhale = breathe out
To wander – when the mind wanders

How to Meditate
1) Find a quiet and comfortable place to sit.

2) Set a time limit.

3) Feel your breath. Follow the sensation of your breath as it goes in and out. Focus on your abdomen or just under your nose.

4) Notice when your mind has wandered, but don’t judge your thoughts.

5) Keep bringing your focus back to your breathing.

Discussion (disclaimer: we are not doctors or therapists!)
What other ways are there of dealing with stress? How do you deal with it?
How do you know if you’re suffering from stress?
Do you think stress is ever useful or necessary?
What stresses you out?

Useful links
Vipassana: https://www.dhamma.org/es/index
Apps: https://www.headspace.com/
https://www.calm.com/

Help Guide: https://www.helpguide.org/articles/stress/stress-management.htm
Guided meditation:

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On next week’s episode: What’s in a Name? Names and how we refer to people in English

The music in this podcast is by Pitx. The track is called ‘See You Later’

and by Jason Shaw from audionautix.com Creative Commons 4.0 International licence. Track: Autumn Sunset