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Milyurrkwa-yada mangma Meditations
Bubble Journey (short version)
See also: All meditations | Bubble Journey full version
0:07
Yarna ngarrangandena-ma nungkuwa yibawilyakina-ma yirukwudarrba yeya akinuwa angalya ebina nuwambilya-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 amaringka nungkwulangwa-manja mangma.
A place where you can put a big smile on your mind.
0:46
Kilikaja-manja yirukwudarrba yeya ngarraminingadena-ma nungkuwa kumurrkwula-ma nungkwulangu-ma murirrba akina-manja ajiringka, makinuma nungkwu-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 ayarrka nungkwulangwa-manja mulkwa.
Put your hands on your bell
1:21
Kingengkuwangina abiyakarbiya adurruwarna akingengkuwa,
Take three really big breaths,
1:28
Ningkuwerribikaja nungkwulangwa ayarrka nawarrina-ma karrawaruwa akwa nadirrurndina-ma arrawuwa?
Can you feel your hands move up and down?
1:41
Ningkeningma nungkuwa amiyambena nangekburakina-ma akina nawarumajina-ma akwa nalarrijina-ma ena wubirra?
Do you know what’s causing them to rise and fall like this?
1:54
Akina nungkwulangwa ekingengkuwa akinabina nangekburakinama ena.
It’s your breath that causes this.
2:02
Ningkuwerribikina nungkwulangwa ayarrka nawarumajungwuna-ma akwa nengkilarrina-ma ebina ababurna nungkuwa ningkingengkuwanginu-ma,
Feel your hands rise and fall with every breath 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 nungkwulangwa ekingengkuwa kalawurradina ebinuwa.
Now let your breath return to normal.
2:43
ki-rringkina-mirrkba nungkuwa ku-werribikina-ma akina nungkwu-langwa ayarrka kawarumajungwuna-ma karrawaruwa akwa kadirrirndina-ma nungkw-langwu-ma akingengkuwa.
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 akingengkuwa nungku-langwa-wiya mulkwa kumuwarumajungwuna-ma karrawaruwa akwa 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 kingengkuwangina arrawa
One as you breathe in,
3:56
Ambilyuma nungkuwa kingengkuwangina arrekbuwa.
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 kingengkuwangina arrekbuwa
Six out,
4:18
Amangbala-ambilyuma kingengkuwangina arrawa
Seven in,
4:23
Amangbala-abiyakarbiya kingengkuwangina arrekbuwa
Eight out,
4:29
Amangbala-abiyarbuwa kingengkuwangina arrawa
Nine in,
4:35
Akwa ememberrkwa kingengkuwangina arrekbuwa
And ten out.
4:41
Eningaba, arakba nungkuwa kemba kakumirna nungkwulangwa ayarrka karrawara ajiringka-manja akwudangwa nungkwa-manja.
Good, now you can put your hands on the floor beside you.
5:04
Kungwanjina akwa arakba kiyangmarngkwajina nungkwulangwa ambirrkwulyumida kakuwama-langwa adurruwarna warka.
Take a moment now to thank your body for all its hard work.
5:17
Nungkwulangwa alika akwa alkba akuwilyaka-mu-langwa nungkuwa aduwabawiya.
Your feet and legs for carrying you around all day,
5:28
Nungkwulangwa ayarrka akwa amurnda akina ningkikejika-mu-langwa amurndakija-mirriya.
Your hands and arms for lifting things,
5:40
Nungkwulangwa mulkwa akwa nungkwulangwa yukwudukwuda akwa nungkwulangwa eningarrawa akina kakumamurikajina-ma akina kingengkuwangina-yada akwa ningkeniba-yada kambilya.
Your belly and your chest and your organs for breathing and pumping blood and keeping you alive.
6:01
Yangamarngkwa -na nungkwulangwa aringka akwa amukurra narrimena-mu-langwa ayakwa akwa narrumiringkina-mu langwa ababurna-langwa angalya.
Thank your head and face for picking up information and making sense of the world.
6:17
Eningaba!
Well done!
6:20
Nungkuwa ningkakumarnu-ma aruma amarngka nungkwa-lang-manja mangma.
You’ve just put a big smile on your mind.
6:28
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.