“Stødig i endring” er ein meditasjon som hjelper oss med å skape ein indre trygghet og stabilitet i oss sjølve i møte med endring eller hendingar som skapar endring i liva våre.

Meditasjon og mindfulness er noko me kan returnere til igjen og igjen, som skaper ein konstant, noe som alltid er der for oss uavhengig av alt anna.

Ved å føle på følelsene som finnes i oss, la dei vere der uten å endre på dei og kalle på det som får oss til å føle oss trygge, får du ein velrunda meditasjon på 15 minutter som kan gi deg nylada kapasitet i møte med det ukjente og det utrygge.

Du treng kun deg sjølv og eit sted du kan vere i femten minutter.

Prøv og sjå kva du syns,

Xx Ama

This meditation is best done in a comfortable space where you can lay down and relax undisturbed. Put us on your headphones or plug into a speaker, get cozy and wind down.

For those days you need to switch off and also when you need to just not do anything for a little bit.

You will need 22 minutes , yet I recommend at least 25! See how you go, notice how it makes you feel.

Xx Ama

This week of Hot Honey Chats we chatted to Steph Mahoney! Steph is an amazing yoga & pilates teacher from Australia who just launched her own online platform; Celia Moves. But who is Celia and how did she come about?

I've found myself inspired by Steph's teaching and the energy she promotes through her platforms. A stylish, authentic, grounded voice, who is not afraid to be real, goofy and step out of the typical box of the groomed wellness world.

But is beer + yoga = true? Tune in and find out! Don't worry, there will be absolutely no fun facts.

You can find Steph's platform Celia Moves on celiamoves.com or on Instagram at @celiamoves. Her personal platform is @stephmahoney. For the Kuta locals - you can join Steph's weekly yoga, pilates and special events in-person at Mana Yoga.

You can also join Steph's upcoming retreat; "The Renewal Retreat' this June in 2026 in Kuta, Lombok. Booking information found on Steph's socials.

I hope you will enjoy this chat as much as I did,

Xx Ama

"Letting it RAIN"; is a meditation technique used for bringing compassion and awareness to emotional difficulity, for situations where we felt triggered and or that was difficult for us. RAIN is a tool you can do as a meditation or use in the present moment when challenging situations arise.

This meditation is 16 minutes long - but you can always take more time with the steps if you want or need too.

The technique consists of 5 steps:

R - Recognise; Recognising what feelings and thoughts are with you when you bring this situation to mind. We name them and we try to feel them in the body.

A - Allowing: Allowing what we have recognised to be there. Letting our experience be what it is without trying to change it or judge it.

I - Investigate: Bringing in curiosity, we ask ourselves:

• "What am I believing in this situation?"

• "What stories do I tell myself?"

• "How do I feel when this happend?"

Without getting caught in the stories, we shine light on what we truly feel around the situation, then again and again bringing the attention to the body and how this all feels in the body

N - Nurture: In this step we bring compassion and care to ourselves and ask : "What do I need?". What act of care and love can I give to myself? "What do I need to reassured of?"

*If this feels difficult to do for yourself, you can imagine someone you love and trust doing it for you.

Resting after the RAIN: Maybe the most important step of the whole practice; Taking time to stay in the presence you have cultivated through your practice. The openness and clarity that comes after spending time and processing how you truly feel.

If you feel triggered during the meditation, or it at some point becomes to much - you can always stop and return at a point you feel resourced.

Try it out and see how you find. It may be a practice to return to again and again.

Xx Ama

Kontormeditasjon - ein meditasjon som er laga for dei gongene du trenger eit lite avbrekk og "re-set".

Kan gjøres i kontorstolen etter du har svart på for mange mail og stirra inn i dataskjermen litt vel lenge. Kanskje før eit møte eller i lunsjpausen? Kan også passe etter ein lang dag men også ein kort dag. For dei gongene du trenger ein meditasjon, dei gongene ikkje har lyst til å meditere eller dei gongene du har kjempelyst å meditere.

Du treng tolv minutter, eit sted du kan vere og deg sjølv og ikkje så mykje meir enn det!

Eg håper den faller i smak!

Xx Ama

Todays episode offers a moment in gratitude for our breath, for our lives and for what we have.

A gratitude mindset is a mindset that allows a change of outlook, a change of the lens we are seeing our life through.

Practicing gratitude is not just focusing on the positive - it is acknowledging and appreciating what is; like the flowers growing on the side of the road - giving colour to our day or the food we have to eat and the water we have to drink - what nourishes us.

It doesn't need to be the big things, the smallest things may be the ones we take for granted.

You will need yourself, a place to be for a few minutes and maybe a journal to write down anything that comes up.

I hope you enjoy!

Xx Ama

This meditation are for those moments of overwhelm, overstimulus, of when we feel to full of stress.

"Taking time to feel the feels", is a practice where we are going to consciously make time to pause, recognise what is present in our experience and let ourselves be with it as it is. 

This allows our feelings and emotions to be felt, so they can be released and can move out from our systems . This way we can listen to the wisdom that lies behind what we feel. 

May leave you feeling refreshed and spacious. See if you can carve out fifteen minutes of your day to give it a go.

Xx Ama

Vår første meditasjon på norsk!

"Tilstede" er ein 14 minutt lang meditasjon som fokuserer på å bringe deg inn i nuet ved å fokusere på kroppen og på pusten. Ingen vanskelige teknikker eller fancy smancy greier. Du treng kun deg sjølv og fjorten minutter av dagen din, ikkje noko meir enn det.

Frå mitt hjerte til ditt,

Xx Ama

"Harnessing Focus" is a two-part mindfulness practice combining a 4-4-8 breath and a visualisation, intended to train your focus and attention.

It is a slightly longer practice that can feel like it's a little more involved. This may be a practice more suitable in the morning or day-time, when you want to clear your mind, or when you want to strengthen your focus for the tasks at hand.

You will need your lovely self, and a space you want to be for fifteen minutes. Made with intention and love, try it out for yourself and see how you go.

Xx Ama

Sometimes we need some kind of re-set, a way to come back to ourselves. And often it does not need to be a big, long, fancy practice that help us to do that. Sometimes it is one minute, five minutes, or in this case nine minutes!

Something that can provide that switch, that change of mind, that can turn down the external noise for a moment.

"Swaying in the wind" is a gentle, accessible for most type of practice, bringing you into your body through simple, mindful movement - that is as you may have guessed from today's name; swaying.

Nothing needed except yourself, somewhere to be and nine minutes of your time. Tune in and see how it makes you feel.

Xx Ama