Moonrise (English)

The atmospheric sound of NUJA Meditation is a mixture of harps, vocals, and electronics made by Vienna-based musicians Isabel Goller and Elisa Godino. It offers a unique meditation experience calming the mind. The track "Moonrise" is inspired by the first half of the menstrual cycle and is composed of a crescendo, slowly building up over 9 minutes.

Every person is different. Every woman is different. However, all those who have a menstrual cycle experience a self-contained, recurring state each month, triggered by a natural, hormonal interplay.

The two musicians offer this guided meditation aiming to help you feel the first part of the cycle - the follicular phase - more consciously.

Transcript

Welcome to NUYA.

This meditation is an invitation to get to know and consciously perceive the first half of your menstrual cycle,

The follicular phase.

This meditation helps you in understanding your current mood and energy,

Your needs and capacities,

Which are affected by the hormonal changes happening in your body.

In this phase the hormone estrogen is dominant.

This results in growing energy up until ovulation and can be responsible for motivation,

Drive for activity and a desire for social interaction.

You may notice that you are currently more active,

Communicative,

Pleasurable and generally more extroverted towards the world.

Power of this time lies in enjoyment,

Openness,

Going outward,

Activity and saying yes to newness.

Take a moment to arrive in the present.

Focus on your breath.

You can gently place your hands on your lower abdomen or beside your body on the ground.

If you feel the need to change your position during meditation you can do so at any time.

By understanding the characteristics and values of the different phases we can learn to understand our needs better and respond to them.

Breathe into your entire body from the top of your head to the tips of your toes.

Feel how your breath moves the body.

Place your hands on whichever part of the body feels right.

Consciously feel into your body.

Now ask yourself how do I feel today?

What do I need right now?

What don't I need?

What is my relationship to others?

Do I want physical contact?

How much energy do I have today to get things done?

Everything you feel is okay and belongs to you.

This phase of your cycle offers many opportunities.

You can use the energy of the follicular phase for more physical activity,

Dates,

Trying something new,

Developing ideas and feeling your potential.

Maybe you want to create a space for pleasure during this time.

Perhaps you have a need for more social interactions in this moment.

Maybe you feel a strong desire for physical closeness.

Now breathe consciously into your lower abdomen.

Give your body loving attention.

You can also gently stroke your lower abdomen if you like.

Repeat the following sentences loudly or within and accept myself as I am.

I give my body the rest it needs.

This phase of the cycle is valuable.

I am enough.

Powerful.

Everything is as it should be.

I am kind to myself.

I am kind to others.

Breathe into your whole body once again.

Feel the peace and relaxation of the meditation once again.

Then slowly,

Very slowly,

Come out of the meditation by gently opening your eyes.

Take your time before returning to your daily life.