November 23, 2025 • 19 mins
Some time ago Vision Australia Radio produced a wellbeing podcast by the name of Mindful Minutes, you can access that series here: Mindful Minutes by Vision Australia Radio clips - Omny.fm
Wellbeing is deeply personal. For some, it’s about reconnecting with loved ones or rediscovering joy in a hobby. For others, it’s taking a mindful minute to breathe, write, or listen to music.
Our new self-guided wellbeing audio journal has been created to help people who are blind or have low vision stay connected, reflective, and supported in their daily lives.
See omnystudio.com/listener for privacy information.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
S1 (00:17):
Hello and welcome to your Mindful Minutes audio journal. My
name is Jason Gibbs, and together we'll take a few
quiet moments to check in, reflect, and care for your well-being.
One small step at a time. This is a space
for you to pause, reflect, and check in with yourself.
(00:39):
Each section is simple, gentle, and guided by small actions
that can make a big difference. You might listen to
one part a day or work through a few at once.
It's completely up to you. You don't need anything special
to begin. Just a little time and a willingness to
(00:59):
check in with how you're really feeling. If you'd like,
you can record your reflections on your phone. Use a
notebook or the Mindful Minutes journal itself, or simply listen
and think. There's no right or wrong way to use this.
You can press pause whenever you want to pick up
and try again later. I'll let you know roughly where
(01:23):
we are along the way, in case you want to
come back another time. Let's begin with the first section.
Section one. Mind. Mental and emotional well-being. This section is
all about caring for your mind, which helps you think clearly,
manage stress, and approach life with positivity and resilience. So
(01:46):
take this time to reflect, explore and notice what truly
supports you mentally and emotionally. Let's get started. Activity one
noticing your thoughts and feelings. Here's my mate Marilyn to
help out.
S2 (02:02):
Take a moment to check in with your mind. What
thoughts and emotions are present right now? Pause this audio
and observe your thoughts without judgment. Come back when you're comfortable, too.
S1 (02:20):
Thanks, Marilyn. Let's check in with how you're feeling. How
does it feel to notice your mental and emotional state?
Did anything come to mind that surprised you? Activity two
mood boost.
S2 (02:39):
What small activity could shift your mood or bring calm?
Perhaps listening to music. Stretching or mindful breathing? Pause the
audio and try it out. Come back when you're ready to.
S1 (02:54):
Let's take a moment to reflect. How does it feel
to recognize the things that bring you calm or focus?
Can you imagine incorporating them more into your day? Activity
three planning for mindfulness.
S2 (03:09):
Think of one small, mindful action to take today like
journaling a thought, pausing between tasks, or noticing your surroundings.
Pause the audio and make the time to do it.
Press play when you're done.
S1 (03:27):
Okay, take a breath and think about what came up.
How did this mindful action feel? Would you like to
try it again tomorrow? And look, that's the end of
our mind. Mental and emotional well-being section. There's no limit
to how many times you can revisit these activities. They're
here whenever you need them. Take a deep breath. Notice
(03:52):
how you feel. You can pause here if you'd like
or continue to the next section. Next up is body
physical wellbeing. We're about four minutes into the recording. Section two.
body physical well-being. This next section is all about looking
(04:14):
forward and hitting our personal achievement goals. Sometimes when things
feel unclear or overwhelming, having something small to aim for
can help us feel a little more steady. So take
a breath, get comfortable, and let's begin. Activity one body awareness.
S2 (04:36):
Notice your posture, your breath, or any areas of tension.
Take a minute and simply observe. Pause the audio and
check in with your body. Then press play to continue.
S1 (04:53):
Thanks again. Marilyn. Let's check in with how you're feeling.
Which sensations stood out? How does it feel to just
notice your body activity? Two. Gentle movement.
S2 (05:08):
Choose a small movement based action. A stretch. A short
walk or a few minutes of mindful movement. Pause the
audio and make the movement when you are ready. Then
come back and press play.
S1 (05:25):
Let's take a moment to reflect. How does it feel
to give attention to your body in this way? Did
you notice anything surprising or subtle? Activity three physical goal.
S2 (05:39):
Think of one achievable physical goal for today, like preparing
a healthy snack or sitting outside for a few minutes.
Pause and try to commit to your goal. Then come
back when you're ready to reflect.
S1 (05:56):
Let's take a breath and think about what came up.
How did it feel to make those achievements? Did you
notice any Hesitation. Or maybe even a little pride. Hmm.
And that's the end of our body physical well-being section.
(06:17):
There's no limit to how many times you can revisit
these activities. They're here whenever you need them. Take a
deep breath. Notice how you feel. You can pause here
if you'd like, or continue to the next section. Next
up is social relationships and connections. We're about seven minutes
(06:41):
into this recording now. Section three Social Relationships and Connections.
This section is all about relationships and connection. Relationships help
us feel supported and valued. Taking time to connect with
others can strengthen your sense of belonging and joy. Take
(07:04):
a moment to settle in. breathe, and allow yourself to
reflect on the connections that matter most to you. Activity
one gratitude for others.
S2 (07:19):
Think of someone who makes a difference in your life.
What do you appreciate about them? Pause the audio and
notice or list these sources of support. Then press play
when you're ready.
S1 (07:36):
Thank you. Marilyn. Let's check in with how you're feeling
right now. How does it feel to notice gratitude in
your relationships? Did any relationships feel stronger or more meaningful
as you thought about them? Hmm. Activity two. Meaningful interaction.
S2 (08:00):
Choose one small action to connect with someone today a call,
a text, or a shared activity. Pause the audio and
plan or carry out this action. Then come back when
you are ready.
S1 (08:15):
Let's take a moment to reflect. How did it feel
to take this small step towards connection? Would you like
to do this again tomorrow or try something different? Activity
three relationship check in.
S2 (08:33):
Notice which relationships feel strong and which could use attention.
How could you nurture them over the next week? Pause
the audio to reflect, then hit play when you're ready
to continue.
S1 (08:49):
Take a deep breath in. Think about what came up.
What small step could you take to strengthen your connections?
Take a deep breath. Notice how you feel. You can
pause here if you'd like, or continue to the next section.
Next up is spiritual Meaning and purpose. We're about nine
(09:13):
minutes into this recording. Section for spiritual meaning and purpose.
This section is all about spiritual well-being, finding meaning and
purpose in your life. Meaning and purpose give life direction
(09:35):
and depth. This might come through your values, beliefs, creativity,
or time in nature. Take a moment to settle in,
breathe and allow yourself to explore what gives your life meaning.
Activity one. Reflecting on values.
S2 (09:56):
What values or beliefs are most important to you right now?
Pause the audio and take notice of them. Press play
when you're ready to reflect.
S1 (10:12):
Thanks, Marilyn. Let's check in with how you're feeling. How
does it feel to focus on what is important to
you right now? Did anything come to mind that surprised
you or felt especially important? Hmm. Activity two purposeful action.
S2 (10:33):
Think of one small action that aligns with your values today.
A creative task helping someone or a mindful reflection. Pause
and think of the best way to take action. Then,
when you're ready, press play again.
S1 (10:51):
Let's take a moment to reflect. How did it feel
to take this small step towards your sense of purpose?
Would you like to do this again tomorrow or try
something different. Activity three thinking about others.
S2 (11:09):
How do you want to treat people in your life?
Think of kindness, generosity, or presence. Pause the audio, then reflect,
write or speak your plan. When you're ready, press play again.
S1 (11:29):
Take a deep breath and think about what came up.
How does it feel to consider your actions towards others?
Did any intentions or values stand out as especially meaningful? Remember,
even small steps can help you live a more meaningful
and fulfilling life. And that's the end of our spiritual
(11:51):
meaning and purpose section. There's no limit to how many
times you can revisit these activities. They're here whenever you
need them. Let's take a deep breath. Be mindful of
how you feel. You can pause here if you'd like,
or continue on to the next section. Next up is
(12:14):
Spiritual meaning and Purpose and we're about 12 minutes into
the audio now. We're up to section five Cognitive Learning
and Growth. This section is all about cognitive well-being, keeping
your mind curious, active, and open to new possibilities. Staying
(12:36):
engaged with learning, problem solving, and creativity helps your mind
grow and adapt. Take a moment to settle in, breathe
and allow yourself to reflect on what sparks your curiosity.
Activity one. Curiosity. Check.
S2 (12:54):
What are you curious about today? A topic, a skill
or a question. Pause the audio, then reflect, write or
speak your plan. When you're ready, press play again.
S1 (13:11):
Thanks, Marilyn. Now let's check in with how you're feeling.
How does it feel to focus on your curiosity? Did
anything surprise you or spark excitement to explore further? Activity
two mental challenge.
S2 (13:29):
Choose one small mental challenge a puzzle. Reading a short
article or creative brainstorming. Pause and engage in the activity.
Then reflect, write or speak your plan. When you're ready,
press play again.
S1 (13:50):
So now let's take a moment to reflect. How does
it feel to acknowledge what stimulates your mind? Do any
activities stand out as particularly engaging or rewarding? Activity three
Learning routine.
S2 (14:07):
Consider how you can incorporate learning into your day. One
step might be a short research task or five minutes
of reflection. Pause the audio and think about how you
bring new learning ideas into your mind. Press play when
you're ready to reflect together.
S1 (14:27):
Thanks for that, Marilyn. Let's take a deep breath and
think about what we've come up with. How does it
feel to notice how you prioritize mental growth? Could small
adjustments help you make more time for creativity and learning?
That's the end of our cognitive learning and growth section.
There's no limit to how many times you can revisit
(14:49):
these activities. They're here whenever you need them. Take a
deep breath now. Notice how you feel. You can pause
here if you'd like, or continue to the next section.
Next up is self-care, daily habits, and lifestyle. We're about
15 minutes into this recording. Section six Self-care daily habits
(15:14):
and lifestyle. This section is all about self-care. Noticing how
you look after yourself each day. Self-care can mean rest, play, hobbies,
or simply slowing down. Take a moment to settle in,
to breathe, and allow yourself to reflect on how you
(15:35):
care for your body, mind, and spirit. This section is
about nurturing yourself through rest, hobbies, or slowing down. Activity
one observing Self-care.
S2 (15:51):
Notice what you did today to care for your mind.
Even small things like a moment of rest or enjoying
a meal. Count. Pause the audio and reflect. Write or
speak your plan. When you're ready, press play again.
S1 (16:07):
Let's check in with how you're feeling. How does it
feel to recognize the ways you've cared for yourself today?
Did any small actions stand out as particularly meaningful? Activity
two Self-care practices.
S2 (16:22):
Identify habits that recharge you like a rest. Hobbies a
walk or a treat. Pause the audio and reflect. Write
or speak your plan. When you're ready, press play again.
S1 (16:34):
Marilyn. Thank you. Let's take a moment to reflect now.
How does it feel to acknowledge the things that support
your well-being? Are there habits you want to continue or
do more often? Activity three. One. Intentional act.
S2 (16:52):
Choose one small self-care action for today. A relaxing activity,
a break or a mindful pause. Pause the audio and reflect.
Write or speak your plan when you're ready or you've
completed the act. Press play again.
S1 (17:09):
Take a breath and think about what came up. How
did it feel to notice gaps in your self-care? Could
you make one small adjustment to better support yourself tomorrow?
Take a deep breath. Notice how you feel. You can
pause here if you'd like, or go back and revisit
other parts of this journal. We're about 17 minutes into
(17:32):
this recording, and that's the end of our Mindful Minutes
audio journal. If you've made it here in one sitting,
well done. If you've taken your time over a few days, weeks,
or months, hey, that's perfect too. What matters is you
took the time for yourself. You showed up in a small,
quiet way and that matters. Before you go, take a
(17:55):
moment to think about how do you feel right now
compared to when you started? What is one thing you'd
like to carry forward from this experience? You're welcome to
return to this journal anytime. Repeat a section, skip around,
or simply sit and listen when you need support or
a reminder that you are in charge of your own life.
(18:17):
And remember, this isn't about doing everything perfectly. It's about pausing,
checking in, and reminding yourself that you're worth caring for.
Until next time, please take care of yourself and know
you have the tools to continually boost your well-being. The
(18:38):
Mindful Minutes audio journal has been funded by the Australian
Government Department of Health, Disability and Ageing. Thanks for listening.
Bye for now.
Hello and welcome to your Mindful Minutes audio journal. My
name is Jason Gibbs, and together we'll take a few
quiet moments to check in, reflect, and care for your well-being.
One small step at a time. This is a space
for you to pause, reflect, and check in with yourself.
(00:39):
Each section is simple, gentle, and guided by small actions
that can make a big difference. You might listen to
one part a day or work through a few at once.
It's completely up to you. You don't need anything special
to begin. Just a little time and a willingness to
(00:59):
check in with how you're really feeling. If you'd like,
you can record your reflections on your phone. Use a
notebook or the Mindful Minutes journal itself, or simply listen
and think. There's no right or wrong way to use this.
You can press pause whenever you want to pick up
and try again later. I'll let you know roughly where
(01:23):
we are along the way, in case you want to
come back another time. Let's begin with the first section.
Section one. Mind. Mental and emotional well-being. This section is
all about caring for your mind, which helps you think clearly,
manage stress, and approach life with positivity and resilience. So
(01:46):
take this time to reflect, explore and notice what truly
supports you mentally and emotionally. Let's get started. Activity one
noticing your thoughts and feelings. Here's my mate Marilyn to
help out.
S2 (02:02):
Take a moment to check in with your mind. What
thoughts and emotions are present right now? Pause this audio
and observe your thoughts without judgment. Come back when you're comfortable, too.
S1 (02:20):
Thanks, Marilyn. Let's check in with how you're feeling. How
does it feel to notice your mental and emotional state?
Did anything come to mind that surprised you? Activity two
mood boost.
S2 (02:39):
What small activity could shift your mood or bring calm?
Perhaps listening to music. Stretching or mindful breathing? Pause the
audio and try it out. Come back when you're ready to.
S1 (02:54):
Let's take a moment to reflect. How does it feel
to recognize the things that bring you calm or focus?
Can you imagine incorporating them more into your day? Activity
three planning for mindfulness.
S2 (03:09):
Think of one small, mindful action to take today like
journaling a thought, pausing between tasks, or noticing your surroundings.
Pause the audio and make the time to do it.
Press play when you're done.
S1 (03:27):
Okay, take a breath and think about what came up.
How did this mindful action feel? Would you like to
try it again tomorrow? And look, that's the end of
our mind. Mental and emotional well-being section. There's no limit
to how many times you can revisit these activities. They're
here whenever you need them. Take a deep breath. Notice
(03:52):
how you feel. You can pause here if you'd like
or continue to the next section. Next up is body
physical wellbeing. We're about four minutes into the recording. Section two.
body physical well-being. This next section is all about looking
(04:14):
forward and hitting our personal achievement goals. Sometimes when things
feel unclear or overwhelming, having something small to aim for
can help us feel a little more steady. So take
a breath, get comfortable, and let's begin. Activity one body awareness.
S2 (04:36):
Notice your posture, your breath, or any areas of tension.
Take a minute and simply observe. Pause the audio and
check in with your body. Then press play to continue.
S1 (04:53):
Thanks again. Marilyn. Let's check in with how you're feeling.
Which sensations stood out? How does it feel to just
notice your body activity? Two. Gentle movement.
S2 (05:08):
Choose a small movement based action. A stretch. A short
walk or a few minutes of mindful movement. Pause the
audio and make the movement when you are ready. Then
come back and press play.
S1 (05:25):
Let's take a moment to reflect. How does it feel
to give attention to your body in this way? Did
you notice anything surprising or subtle? Activity three physical goal.
S2 (05:39):
Think of one achievable physical goal for today, like preparing
a healthy snack or sitting outside for a few minutes.
Pause and try to commit to your goal. Then come
back when you're ready to reflect.
S1 (05:56):
Let's take a breath and think about what came up.
How did it feel to make those achievements? Did you
notice any Hesitation. Or maybe even a little pride. Hmm.
And that's the end of our body physical well-being section.
(06:17):
There's no limit to how many times you can revisit
these activities. They're here whenever you need them. Take a
deep breath. Notice how you feel. You can pause here
if you'd like, or continue to the next section. Next
up is social relationships and connections. We're about seven minutes
(06:41):
into this recording now. Section three Social Relationships and Connections.
This section is all about relationships and connection. Relationships help
us feel supported and valued. Taking time to connect with
others can strengthen your sense of belonging and joy. Take
(07:04):
a moment to settle in. breathe, and allow yourself to
reflect on the connections that matter most to you. Activity
one gratitude for others.
S2 (07:19):
Think of someone who makes a difference in your life.
What do you appreciate about them? Pause the audio and
notice or list these sources of support. Then press play
when you're ready.
S1 (07:36):
Thank you. Marilyn. Let's check in with how you're feeling
right now. How does it feel to notice gratitude in
your relationships? Did any relationships feel stronger or more meaningful
as you thought about them? Hmm. Activity two. Meaningful interaction.
S2 (08:00):
Choose one small action to connect with someone today a call,
a text, or a shared activity. Pause the audio and
plan or carry out this action. Then come back when
you are ready.
S1 (08:15):
Let's take a moment to reflect. How did it feel
to take this small step towards connection? Would you like
to do this again tomorrow or try something different? Activity
three relationship check in.
S2 (08:33):
Notice which relationships feel strong and which could use attention.
How could you nurture them over the next week? Pause
the audio to reflect, then hit play when you're ready
to continue.
S1 (08:49):
Take a deep breath in. Think about what came up.
What small step could you take to strengthen your connections?
Take a deep breath. Notice how you feel. You can
pause here if you'd like, or continue to the next section.
Next up is spiritual Meaning and purpose. We're about nine
(09:13):
minutes into this recording. Section for spiritual meaning and purpose.
This section is all about spiritual well-being, finding meaning and
purpose in your life. Meaning and purpose give life direction
(09:35):
and depth. This might come through your values, beliefs, creativity,
or time in nature. Take a moment to settle in,
breathe and allow yourself to explore what gives your life meaning.
Activity one. Reflecting on values.
S2 (09:56):
What values or beliefs are most important to you right now?
Pause the audio and take notice of them. Press play
when you're ready to reflect.
S1 (10:12):
Thanks, Marilyn. Let's check in with how you're feeling. How
does it feel to focus on what is important to
you right now? Did anything come to mind that surprised
you or felt especially important? Hmm. Activity two purposeful action.
S2 (10:33):
Think of one small action that aligns with your values today.
A creative task helping someone or a mindful reflection. Pause
and think of the best way to take action. Then,
when you're ready, press play again.
S1 (10:51):
Let's take a moment to reflect. How did it feel
to take this small step towards your sense of purpose?
Would you like to do this again tomorrow or try
something different. Activity three thinking about others.
S2 (11:09):
How do you want to treat people in your life?
Think of kindness, generosity, or presence. Pause the audio, then reflect,
write or speak your plan. When you're ready, press play again.
S1 (11:29):
Take a deep breath and think about what came up.
How does it feel to consider your actions towards others?
Did any intentions or values stand out as especially meaningful? Remember,
even small steps can help you live a more meaningful
and fulfilling life. And that's the end of our spiritual
(11:51):
meaning and purpose section. There's no limit to how many
times you can revisit these activities. They're here whenever you
need them. Let's take a deep breath. Be mindful of
how you feel. You can pause here if you'd like,
or continue on to the next section. Next up is
(12:14):
Spiritual meaning and Purpose and we're about 12 minutes into
the audio now. We're up to section five Cognitive Learning
and Growth. This section is all about cognitive well-being, keeping
your mind curious, active, and open to new possibilities. Staying
(12:36):
engaged with learning, problem solving, and creativity helps your mind
grow and adapt. Take a moment to settle in, breathe
and allow yourself to reflect on what sparks your curiosity.
Activity one. Curiosity. Check.
S2 (12:54):
What are you curious about today? A topic, a skill
or a question. Pause the audio, then reflect, write or
speak your plan. When you're ready, press play again.
S1 (13:11):
Thanks, Marilyn. Now let's check in with how you're feeling.
How does it feel to focus on your curiosity? Did
anything surprise you or spark excitement to explore further? Activity
two mental challenge.
S2 (13:29):
Choose one small mental challenge a puzzle. Reading a short
article or creative brainstorming. Pause and engage in the activity.
Then reflect, write or speak your plan. When you're ready,
press play again.
S1 (13:50):
So now let's take a moment to reflect. How does
it feel to acknowledge what stimulates your mind? Do any
activities stand out as particularly engaging or rewarding? Activity three
Learning routine.
S2 (14:07):
Consider how you can incorporate learning into your day. One
step might be a short research task or five minutes
of reflection. Pause the audio and think about how you
bring new learning ideas into your mind. Press play when
you're ready to reflect together.
S1 (14:27):
Thanks for that, Marilyn. Let's take a deep breath and
think about what we've come up with. How does it
feel to notice how you prioritize mental growth? Could small
adjustments help you make more time for creativity and learning?
That's the end of our cognitive learning and growth section.
There's no limit to how many times you can revisit
(14:49):
these activities. They're here whenever you need them. Take a
deep breath now. Notice how you feel. You can pause
here if you'd like, or continue to the next section.
Next up is self-care, daily habits, and lifestyle. We're about
15 minutes into this recording. Section six Self-care daily habits
(15:14):
and lifestyle. This section is all about self-care. Noticing how
you look after yourself each day. Self-care can mean rest, play, hobbies,
or simply slowing down. Take a moment to settle in,
to breathe, and allow yourself to reflect on how you
(15:35):
care for your body, mind, and spirit. This section is
about nurturing yourself through rest, hobbies, or slowing down. Activity
one observing Self-care.
S2 (15:51):
Notice what you did today to care for your mind.
Even small things like a moment of rest or enjoying
a meal. Count. Pause the audio and reflect. Write or
speak your plan. When you're ready, press play again.
S1 (16:07):
Let's check in with how you're feeling. How does it
feel to recognize the ways you've cared for yourself today?
Did any small actions stand out as particularly meaningful? Activity
two Self-care practices.
S2 (16:22):
Identify habits that recharge you like a rest. Hobbies a
walk or a treat. Pause the audio and reflect. Write
or speak your plan. When you're ready, press play again.
S1 (16:34):
Marilyn. Thank you. Let's take a moment to reflect now.
How does it feel to acknowledge the things that support
your well-being? Are there habits you want to continue or
do more often? Activity three. One. Intentional act.
S2 (16:52):
Choose one small self-care action for today. A relaxing activity,
a break or a mindful pause. Pause the audio and reflect.
Write or speak your plan when you're ready or you've
completed the act. Press play again.
S1 (17:09):
Take a breath and think about what came up. How
did it feel to notice gaps in your self-care? Could
you make one small adjustment to better support yourself tomorrow?
Take a deep breath. Notice how you feel. You can
pause here if you'd like, or go back and revisit
other parts of this journal. We're about 17 minutes into
(17:32):
this recording, and that's the end of our Mindful Minutes
audio journal. If you've made it here in one sitting,
well done. If you've taken your time over a few days, weeks,
or months, hey, that's perfect too. What matters is you
took the time for yourself. You showed up in a small,
quiet way and that matters. Before you go, take a
(17:55):
moment to think about how do you feel right now
compared to when you started? What is one thing you'd
like to carry forward from this experience? You're welcome to
return to this journal anytime. Repeat a section, skip around,
or simply sit and listen when you need support or
a reminder that you are in charge of your own life.
(18:17):
And remember, this isn't about doing everything perfectly. It's about pausing,
checking in, and reminding yourself that you're worth caring for.
Until next time, please take care of yourself and know
you have the tools to continually boost your well-being. The
(18:38):
Mindful Minutes audio journal has been funded by the Australian
Government Department of Health, Disability and Ageing. Thanks for listening.
Bye for now.
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