Mindfulness Audio Tracks – Cantonese

Welcome and thank you for your interest in this mindfulness audio resource. The resource is also available in EnglishArabicBanglaChinese - Mandarin, Chinese - CantoneseNepali, Spanish and Greek.

The everyday challenges of these unprecedented times due to the COVID-19 pandemic result in unavoidable stress.

The Multicultural Mindfulness Resources have been developed to provide you with some strategies to manage stress and enjoy a better quality of life. They can also help to improve focus, memory, cultivate calmness and regulate emotions.

There are 6 mindfulness exercises in this set, that you can use anytime, anywhere. To maximize the benefits of the mindfulness strategies, we suggest that you practice as often as you can even when you are not feeling stressed.

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Introduction to Mindfulness



MP3 downloadable

Exercise 1 – Grounding Exercise with Sensory Awareness

Duration: 8 mins

This exercise provides helpful strategies to better manage our stressful feelings. During this exercise we use our 5 senses to return to the present moment, reconnect our mind and body and be fully aware of our environment.

 MP3 downloadable


Exercise 2 – Mindful Breathing

Duration: 7-9 mins

The breath has a significant role in connecting the body and mind.  When we are aware of our breath we also become aware of how we feel in our body. Mindfulness breathing helps you to recognise and nurture healthy thoughts and clear your mind out of unhelpful ones. 

 MP3 downloadable


Exercise 3 – Body Scan

Duration: 10-12 mins

This exercise is designed to help you develop a greater awareness of your body sensations, decrease aches and pains, reduce stress and improve your overall wellbeing. 

MP3 downloadable


Exercise 4 – Leaves on a Stream

Duration: 8-10 mins

This exercise is called Leaves on a Stream. It is a Mindfulness activity which helps us to become aware of our thoughts, our relationship with them and learn new ways of responding to them.

MP3 downloadable


Exercise 5 – Practicing Loving Kindness and Self-Compassion

Duration: 12-15

Loving Kindness is a mindfulness practice which actively encourages sending love, compassion and kind wishes to oneself, loved ones, family, friends, and difficult people in our lives and to the universe.

MP3 downloadable


Exercise 6 – Sitting with Difficult Emotions

Duration: 12-17 mins

Emotions are a very important and essential part of our lives. When we experience painful emotions, we often react to them in unhelpful ways which make them worse. Mindfulness practices provide us with the opportunity to heal, to turn difficult emotions into a learning experience and a source of power and strength.

MP3 downloadable


If you would like further mental health support after using the Multicultural Mindfulness Resources, we encourage you to contact your GP, call the NSW Mental Health Line (Ph: 1800 011 511, 24 hours, 7 days a week), or visit Head to Health (www.headtohealth.gov.au) for more resources and services.