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Milyurrkwa-yada mangma Meditations
Bubble Journey (full version)
See also: All meditations | Bubble Journey short version
0:07
Yarna ngarrangandena-ma nungkuwa yibawilyakina-ma yirukwudarrba yeya akinuwa angalya ebinanuwambilya-ma arrawa nungkwa-manja.
We would like to take you on a little journey to the land of mindfulness,
0:18
Akina angalya arrawa nungkwa-manja kuwerribikajungwuna-ma nungkuwa ningkakina ningki-kinyungwurra akwa ningkibuda.
The land of mindfulness is a place inside you where you are safe and strong,
0:33
Ena angalya akina nungkuwa ningkakumarnu-ma adurruwarna amaringkanungkwulangwa-manja mangma.
A place where you can put a big smileon your mind.
0:46
Kilikaja-manja yirukwudarrba yeya ngarraminingadena-ma nungkuwa kumurrkwula-ma nungkwulangu-ma murirrba akina-manja ajiringka, makinumanungkwu-langwa menba kumidirrijungwuna.
To go on this journey we would like you to lay on your back on the floor, with your eyes closed or half closed,
1:08
Kandiya arrawa nungkwulanguwa mulkwa.
Looking down at your belly.
1:14
Kakumirna nungkwulangwa ayarrkanungkwulangwa-manja mulkwa.
Put your hands on your belly.
1:21
Kingengkuwangina abiyakarbiya adurruwarnaakingengkuwa,
Take three really big breaths,
1:28
Ningkuwerribikaja nungkwulangwa ayarrka nawarrina-ma karrawaruwa akwanadirrurndina-ma arrawuwa?
Can you feel your hands move up and down?
1:41
Ningkeningma nungkuwa amiyambena nangekburakina-ma akina nawarumajina-maakwa nalarrijina-ma ena wubirra?
Do you know what’s causing them to riseand fall like this?
1:54
Akina nungkwulangwa ekingengkuwaakinabina nangekburakinama ena.
It’s your breath that causes this.
2:02
Ningkuwerribikina nungkwulangwa ayarrka nawarumajungwuna-ma akwa nengkilarrina-ma ebina ababurna nungkuwaningkingengkuwanginu-ma,
Feel your hands rise and fall with everybreath you take,
2:18
Ningkibina nungkuwa ningkengkuwangina-ma arrawa, kumaringkirringkina nungkwulangwa ekingengkuwa nadirrirndirna-ma arrawuwa nungkwulanguwa mulkwa,
As you breath in, imagine your breathe moving deep down into your belly,
2:34
Arakba kilawurrakajina nungkwulangwaekingengkuwa kalawurradina ebinuwa.
Now let your breath return to normal.
2:43
ki-rringkina-mirrkba nungkuwaku-werribikina-ma akina nungkwu-langwa ayarrka kawarumajungwuna-ma karrawaruwa akwa kadirrirndina-ma nungkw-langwu-maakingengkuwa.
See if you can still feel your hands moving up and down with your breath,
3:01
Umba nungkwu-langwa mangma kumungwanju-manja kemba kuwerribikina nungkwulangwa ayarrka nungkwa-lang-manja mulkwa kumuwarumajungwuna-ma karrawaruwa akwa kumidirrirndina-ma nungkw-langu-ma akingengkuwa.
If your mind gets distracted bring your attention back to feeling your hands on your belly rise and fall with your breath.
3:25
Ningkena kumurnduwena ememberrkwa nungkwu-langwa akingengkuwanungku-langwa-wiya mulkwa kumuwarumajungwuna-ma karrawaruwaakwa kumilarrina-ma
You’re going to count 10 of your breaths as you feel your belly rise and fall, rise and fall,
3:45
Kemba ngakwurruwa ngarrumurnduwena
So let’s count:
3:51
Awilyaba nungkuwa kingengkuwanginaarrawa
One as you breathe in,
3:56
Ambilyuma nungkuwa kingengkuwanginaarrekbuwa.
Two as you breathe out,
4:01
Abiyakarbiya kingengkuwangina arrawa,
Three in,
4:05
Abiyarbuwa kingengkuwangina arrekbuwa
Four out,
4:09
Amangbala kingengkuwangina arrawa
Five in,
4:12
Amangbala-awilyaba kingengkuwanginaarrekbuwa
Six out,
4:18
Amangbala-ambilyuma kingengkuwanginaarrawa
Seven in,
4:23
Amangbala-abiyakarbiya kingengkuwanginaarrekbuwa
Eight out,
4:29
Amangbala-abiyarbuwa kingengkuwanginaarrawa
Nine in,
4:35
Akwa ememberrkwa kingengkuwanginaarrekbuwa
And ten out.
4:41
Eningaba , arakba nungkuwa kemba kakumirna nungkwulangwa ayarrka karrawaraajiringka-manja akwudangwa nungkwa-manja.
Good, now you can put your hands on the floor beside you.
4:57
Kingengkuwangina awilyaba aruma akingengkuwa arrawa akwa kumaringkirrkajungwuna ningkena ningkingengkuwangina-ma arrawaakina-manja alarradada amamamuwa.
Take another big breath in and imagine you’re breathing in a glowing bubble,
5:17
Akinuma ababurna ningkingengkuwangina-ma akwa nalyangburrkwajina-ma nungkwulangwa-mulkwa.
With every breathe feel that bubble grow and fill up your belly.
5:27
Amiyabena alida nungkwulangwa-manjaamamamuwa?
What colour is your bubble?
5:34
Nungkuwerribikina amamamuwana-wabilyaki-na akwa nungku-langwa mulkwa numu-wabilyadi-na akwanumi-lyurrkwudi-na.
Feel how the bubbles glow makes your belly feel warm and relaxed.
5:50
Akinuma nungkwulangwa engka-manja aruma akingengkuwa kinjurrkwajina akina amamamuwa arribaja arrawanungkwulanguwa alika.
With your next big breathe move the bubble all the way down to your feet,
6:07
Nungkuwerribikina nayamarrkina-ma akina amamamuwa nalarradena-manuwerriminjakina-ma nungkwulangwa alika.
Feel how the bubbles glow relaxes your feet.
6:22
Arakba nungkwu-languma akingengkuwa kalyikbijina-ma akina amamamuwa karrawaruwa akwa nungkwulanguwaaning-arrawa alakba.
Now with your breath allow the bubble to float up to your lower legs,
6:37
Akwa karrawaruwa nungkwulanguwa makarra
And up to your thighs,
6:43
Nuwerriminjakina-ma alakina ambilyuwaalakba
Relaxing each part of your legs.
6:50
Akinuma ababurna ningkingengkuwangina-ma akina nawilyakina-ma amamamuwa nalyikbina-ma arrubaja nuwawiyabena-manungkwulanguwa ambirrkwulyumida,
With every breath you take the bubble floats further up through your body,
7:09
Nungkuwarrwalya akwa kuwerriminjakina- yada akwa nawarrukwajungwuna-ma, akina arakba nawurdena-ma nungkwu-languwa anka.
Warming and relaxing each part that it passes, It now moves up through your hips,
7:24
Nungkwulanguwa mirirrba
To your back,
7:27
Nungkwulangwa mulkwa
Your belly,
7:30
Akwa yukudukwuda.
And chest.
7:32
Akina kawarrukwuna nungkwulangwa ayarrka,
It passes your hands,
7:39
Akwa nungkwulangwa amirnda,
And your arms,
7:44
Nawabilyakina-ma akwa nuwerriminjakina-ma
Warming and relaxing them.
7:51
Akina arakba nawarumajungwuna-ma arrubaja karrawaruwa nungkwulanguwamemirrma akwa nungkwulanguwa amukurra,
It now rises all the way up your neck and your face,
8:04
Kuwerriminjakina nunkwulangwa alyelyikba, amungkwurra, mada akwa nungkwulangwamenba.
Relaxing your tongue, jaw, ears and your eyes.
8:16
Yandilangwa nungkuwa kingengkuwangina akina amamamuwa arrekbuwaambaka-langwa
Until you breathe the bubble out slowly.
8:27
Kemba nungkuwa ningkuwerribikina nayamarrkina-ma nungkwulangwa ababurna-langwa ambirrkwulyumida arakbanawabilyadina-ma akwa nuwerriminjina-ma.
Can you feel how your whole body is now warm and relaxed?
8:45
Kungwanjina akwa arakba kiyangmarngkwajina nungkwulangwa ambirrkwulyumida kakuwama-langwaadurruwarna warka.
Take a moment now to thank your body for all its hard work.
8:58
Nungkwulangwa alika akwa alkba kakuwilyaka-mu-langwa nungkuwaaduwabawiya.
Your feet and legs for carrying you around all day,
9:09
Nungkwulangwa ayarrka akwa amurnda akinaningkikejika-mu-langwa amurndakija-mirriya.
Your hands and arms for lifting things,
9:21
Nungkwulangwa mulkwa akwa nungkwulangwa yukwudukwuda akwa nungkwulangwa eningarrawa akina kakumamurikajina-ma akina kingengkuwangina-yada akwaningkeniba-yada kambilya.
Your belly and your chest and your organs for breathing and pumping blood and keeping you alive.
9:42
Yangamarngkwa -na nungkwulangwa aringka akwa amukurra narrimena-mu-langwa ayakwa akwa narrumiringkina-mu langwaababurna-langwa angalya.
Thank your head and face for picking up information and making sense of the world.
9:58
Eningaba!
Well done!
10:01
Nungkuwa ningkakumarnu-ma arumaamarngka nungkwa-lang-manja mangma.
You’ve just put a big smile on your mind.
10:09
Ngayuwa arakba kirndangmajina dudurla kajungwa kijerrukwuna-yada akumalyangka. Kengkirraja akinuwa dudurla yandilangwa nara-yada nungkuwa engkirrkama amayakwa. Kembirra nungkuwa kumangwudangmajiya nungkwulangwa 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.
Bubble Journey:
Translator: Judy Lalara
Speaker: Judy Lalara
Audio was recorded at Pegasus Studios and edited by Brighde Collins.