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Milyurrkwa-yada mangma Meditations
My Internal Weather (short version)
See also: All meditations | My Internal Weather full version
0:07
Yarna ngarrangayindenama kawilyakinama ebina angalya kumilyangburrukwunama-murruwa nugkwurrilangwa mangma.
We’d like to take you on a little journey to the land of mindfulness,
0:19
Akina angalya kumilyagburrukwunama-langwa mangma nuwambilyama nungkwurruwa-manja arrawa nungkwurrilangwa-manja karnumadangkwa, ebina kirrakarribidirrikinama akwa kirrumilyukwa kirrambilyama kembirra,
The land of mindfulness is a place inside you where you are safe and strong,
0:43
Ebina aruma amarngka yikumarngkinama nungkwurrilangwa-manja mangma,
A place where you can put a big smile on your mind.
0:52
Yikilikajama-manja akina-manja kirrakina ngarrangayidenama yikumurrukwulama nungkwurrilangwa-ma mirirriba,
To go on this journey we’d like you to lie on your back on the floor,
1:04
Kembirra yikingengkuwanginama adidirrungwarna engengkuwa angkabiyakaribiyama,
Now take three really big breaths,
1:13
Makina yikumawerribikinama mulkwa nungkwurrilangwa kumuwarumajungwunama akwa kumingkilarrinama angkababurna kirribina yikingenguwangina-manja adidirringwarna engengkuwa,
Feel your belly rise and fall with every big breath you take,
1:31
Yikumaringkirringkinama akina nungkwurrilangwa engengkuwa kalikajama arrawa-wa nungkwurrilangwa-wa mulkwa kirrakina yikingengkuwangina-manja adidirrungwarna engengkuwa.
As you breathe in, imagine your breath moving deep down into your belly.
1:49
Yikilawurrakajina nungkwurrilangwa engengkuwa ebina kirringengkuwengkinginama-murra-wa adinibawiya,
Now let your breath return to normal,
1:59
Akwa kirrakina ngawa kirridirruwa yikirringkajungwunama kumuwarumajungwunama akwa kumingkilarrinama nungkwurrilangwa mulkwa nara-langwa-wiya akumanguma nungkwurrilangwa ayarrka enikumamirikajina-yada nungkwurruwa-manja.
And see if you can keep your attention on your belly rising and falling without your hands there to help you.
2:22
Kumirrangmirdina-manja-manja nungkwurrilangwa mangma,
If your mind gets distracted,
2:28
Yikilawulawurradina ngarningka mibina kumuwarumajungwunama-murra-wa akwa kumingkilarrinama-murra-wa nungkwurrilangwa mulkwa nungkwurrilangwa-manja engengkuwa-manja.
Bring your attention back to feeling your belly rise and fall with your breath.
2:44
Kirrakina yikumakakirumakinama nungkwurrilangwa mangma marribida-yada akwa mamirndengekburna-yada yikilawulawurradina-manja kirrakina,
Every time you bring back your attention you’re training your mind to be strong and fit,
2:59
Kirrakina ngawa yikerriminjinama yikuwerribikina-murra-manja nungkwurrilangwa arrirra kalikaja-manja akwa kalalikina-manja nungkwurrilangwa karnumadangkwa.
Now try to keep your attention on the feeling of your breath coming into and leaving your body.
3:16
Kembirra yikuwerribikajugwuna ebina kirridirruwa yikingengkuwangina-manja akina kembirra yikerriminjinama akwa yikilerriminukwunama
And feel how focusing on your breathe like this makes you more calm and relaxed.
3:32
Kembirra yikengkirraja ngawa yikiyamarrikinama-murra-wa arrawa nungkwurrilangwa-manja karnumadangkwa,
Now pay attention to how you feel inside,
3:42
Yingayindena-manja kirrakina arakba alika-manja yikiyeminama, yikuwarrijinama nugkwurrilangwa amamamuwa alika akwa yikilerruminukwajinama ngarningka.
Now bring your attention to your feet, wriggle your toes if you need to, and then relax them again.
4:02
Yikingkibarrungwajinama nungkwurrilangwa alika akwa amamamuwa alika akwa yikilerruminukwajinama,
Let your toes and feet feel heavy and relaxed,
4:14
Angwurnda-wa alakba-wa akwa arringkawa arakba kirrakina yikiyeminama,
Move your attention to your ankles, your lower legs, your upper legs and hips,
4:24
Yikuwerribikinama kirrakina nungkwurrilangwa akina alika ambilyuma-langwa kuwerriminjinama akwa kalerruminukunama akwa kengkibarringinamakina ajiringka-manja
Feel how both of your legs are resting relaxed and heavy on the floor.
4:43
Yikumawerribikinama makina nungkwurrilangwa mulkwa kumuwarrinama karrawara-wa akwa kumingkilarrinama nungkwurrilangwa-manja engengkuwa,
Feel your belly moving up and down with your breath,
4:57
Yikumawerribikinama nungkwurrilangwa murirriba akwa nungkwurrilangwa yikudukuda amirndagekbirna akwa kalerruminukunama kalirrakambilyama,
Feel your back and chest comfortable and relaxed,
5:12
Yikuwerribikinama akina amingina ayarrka akwa amamamuwa ayarrka awabilya akwa kalerruminukunama,
Feel your hands and fingers warm and relaxed,
5:25
Kamurrukulama nungkwurrilangwa-manja alakba biya ajiringka-manja akudangwa nungkwurruwa-manja
Resting on your legs or on the floor beside you.
5:35
Yikuwerribikinama nungkwurrilangwa ayarrumirra ayarrka akwa amirnda kengkibarringinama akwa kalerruminukunama.
Feel your arms and shoulders heavy and relaxed.
5:49
Yikinjurrukwajina ebina ngawa kirriyeminjamama karrawara-wa nungkwurrilangwa-wa memirruma akwa karnumukwurra,
Move your attention up your neck and face,
6:00
Yikilerruminukwajina nungkwurrilangwa amungkurra, alyelyikba, akwa nungkwurrilangwa menba
Relaxing your jaw, your tongue and your eyes
6:10
Yikuwerribikina nungkwurrilangwa kirribirrungkulyumida karnumadangkwa akwa kawabilyadinama akwa kaleruminukwunama,
Feel your whole body warm and relaxed,
6:23
Eningaba akina kirriyamam-langwa!
Well done!
6:27
Kirrakina kirrakumarnuma aruma amaringka nungkwurrilangwa-manja mangma,
You’ve just put a big smile on your mind,
6:35
Ningena kirndangmajinama dudula kuwandabidina-yada ebina kirriyeminama wurrengkirraja angwurra yandalangwa nara engkirrikanguma akina dudula arndangmingma kembirra yikumangwurdangmajina nungkwurrilangwa menba.
I’m now going to ring a bell to end the exercise. Listen to it until you can’t hear the ringing of the bell anymore and then you can open your eyes.
Acknowledgements
Bubble Journey and My Internal Weather are meditations created by Smiling Mind https://www.smilingmind.com.au. Groote Eylandt Language Centre produced Anindilyakwa versions of these meditations in March 2019.
My Internal Weather:
Translator: K. Mamarika
Speaker: Judy Lalara
Audio was recorded at Pegasus Studios and edited by Brighde Collins.