Speaker 1: Hello everyone, it's Lucy here. We have an exciting new
Speaker 1: addition to this podcast. As well as our Friday Stories,
Speaker 1: we will also be having an episode every Wednesday where
Speaker 1: we will all go on a relaxing adventure together. The
Speaker 1: wonderful thing about our minds is we can travel to
Speaker 1: anywhere in the world we like. We can still experience
Speaker 1: the warm sun, the gentle ocean tides, and the beautiful
Speaker 1: nature that so many places can offer us. There's no
Speaker 1: need to travel physically because we can travel there in
Speaker 1: our minds and forget about any worries or issues that
Speaker 1: we may be having in our everyday lives. We will
Speaker 1: play this journey meditation twice, so if you choose, you
Speaker 1: can experience the trip again. So sit back, close your eyes, relax,
Speaker 1: take a deep breath in and out nice and slowly,
Speaker 1: and let us take you on a lovely.
Speaker 2: Journey guided meditation. A relaxing day cycling around Amsterdam. Begin
Speaker 2: by finding a comfortable position. Allow your body to settle
Speaker 2: into this space, whether sitting or lying down. Take a
Speaker 2: deep breath in through your nose, feeling your belly expand
Speaker 2: fully and slowly exhale through your mouth. Let any tension
Speaker 2: or stress. Melt away with that breath. With each inhale,
Speaker 2: imagine filling your body with calm energy, and with each
Speaker 2: exhale release anything that does not serve you. In this moment,
Speaker 2: you are safe, You are relaxed, and you are ready
Speaker 2: to embark on a beautiful journey through the picturesque city
Speaker 2: of Amsterdam. As you gently secure your feet onto the
Speaker 2: pedals of the bicycle, take a moment to feel the
Speaker 2: coolness of the metal under your hands. The bicycle is
Speaker 2: sturdy and strong, ready to carry you through the enchanting
Speaker 2: streets of Amsterdam. The morning sun gently kisses your skin,
Speaker 2: and a soft breeze plays with your hair, whispering promises
Speaker 2: of adventure. Ahead, you push off and start to glide
Speaker 2: down the smooth path, the rhythmic sound of your bike
Speaker 2: tye humming against the cobblestone, enchanting you into the present moment.
Speaker 2: All around you, the city is awakening. You can smell
Speaker 2: the faint aroma of freshly brewed coffee and baked pastries
Speaker 2: wafting from nearby cafes, as if the air itself is
Speaker 2: inviting you to indulge in the delights that lie ahead.
Speaker 2: As you navigate through the winding streets. Take a moment
Speaker 2: to appreciate the iconic canals of Amsterdam. The water is
Speaker 2: still and reflective, like a beautifully polished mirror, capturing the
Speaker 2: scenic views of traditional Dutch architecture that line the banks.
Speaker 2: The gabled houses peak shyly over the water, their rich
Speaker 2: colors of ochre, moss, green, and brick red, creating a
Speaker 2: vibrant tapestry. You cycle path a small wooden bridge, The
Speaker 2: aged timber smooth beneath your fingertips as you reach out
Speaker 2: to touch it. Leaning over the side, the cool breeze
Speaker 2: dances with the water, sending ripples cascading outward. You can
Speaker 2: almost taste the crispness in the air as you breathe deeply,
Speaker 2: filling your lungs with the intoxicating scent of the water. Next,
Speaker 2: you find yourself gliding towards the majestic Rakes Museum. Its
Speaker 2: grand facade with intricate Gothic and Renaissance elements, stands as
Speaker 2: a testament to Dutch artistry and history. You park your
Speaker 2: bicycle to a designated rack, the click of the locks
Speaker 2: mechanism grounding you in the present. As you step closer,
Speaker 2: the air becomes saturated with the scent of rich history
Speaker 2: and earthy aroma that feels timeless. Imagine walking through the museum,
Speaker 2: marveling at masterpieces by Rembrandt and Vermire. The vastness of
Speaker 2: the halls allows you to feel small yet connected to
Speaker 2: the great artists who have walked this path before you.
Speaker 2: You pause in front of the night watch a painting
Speaker 2: that seems to come alive, the vivid colors mesmerizing your senses.
Speaker 2: You can feel the energy of the art as you
Speaker 2: absorb the details, texture, and color. What a serene moment
Speaker 2: of reflection. Leaving the museum, you hop back onto your
Speaker 2: bicycle and cycle toward Vondel Park. The sun filters through
Speaker 2: the leaves, casting playful shadows that dance upon the path
Speaker 2: as you ride. Soon you arrive at the park, where
Speaker 2: you can hear the soft laughter of children playing in
Speaker 2: the gentle chatter of friends enjoying the day. Find a
Speaker 2: cozy spot on the soft grass, Its plushness welcoming your
Speaker 2: body to settle down for a moment. As you sit,
Speaker 2: you start to feel completely at ease, the warmth of
Speaker 2: the sun enveloping you like a comforting blanket. You take
Speaker 2: a moment to close your eyes and listen to the
Speaker 2: symphony of nature. The rustle of leaves, the distant sound
Speaker 2: of a guitar strumming, and the chirping of birds all
Speaker 2: combine to create a serene melody. Feeling recharged, you rise
Speaker 2: and cycle towards a nearby cafe, the sound of your
Speaker 2: tires crunching against the gravel adding to the soundtrack of
Speaker 2: your day. The cafe is an inviting outdoor seating area
Speaker 2: surrounded by vibrant flower boxes bursting with color. You park
Speaker 2: your bicycle and approach the inviting eatery, your stomach gently
Speaker 2: reminding you that it's time for a nourishing lunch. As
Speaker 2: you peruse the menu, the fragrant aroma of freshly baked
Speaker 2: bread and savory dishes entices you. You decide on a
Speaker 2: classic brood hairing a harring sandwich sprinkled with onions and pickles.
Speaker 2: Picture the moment as you take your first bite. The
Speaker 2: creaminess of the fish, the crunch of the onions, and
Speaker 2: the tang of pickles create a delightful dance of flavors
Speaker 2: on your palate. You wash it down with a refreshing
Speaker 2: glass of homemade lemonade. The sweetness tangy and vigorating. With
Speaker 2: a satisfied belly, you mount your bicycle once more, your
Speaker 2: spirit high and full of appreciation for the simple pleasures
Speaker 2: of life. You pedal towards the Anne Frank House, feeling
Speaker 2: the history resonate within the city. As you approach, you
Speaker 2: notice the charming canal that runs beside it. The stillness
Speaker 2: of the water reflects the emotions that linger around this
Speaker 2: poignant space. Feeling a deep sense of reverence, you lock
Speaker 2: your bike and step inside. The air is thick with silence,
Speaker 2: inviting introspection. As you journey through Anne's story. The smell
Speaker 2: of wooden floors an aged paper surrounds you, a quiet
Speaker 2: reminder of resilience and hope. As you explore the secret annex,
Speaker 2: allow yourself to feel connected to the hopes and dreams
Speaker 2: of a young girl who dreamed of freedom. After absorbing
Speaker 2: the weight of history, you cycle through the picturesque neighborhood
Speaker 2: of Giordan. The narrow streets are lined with quaint boutiques,
Speaker 2: artisanal shops, and charming cafes. You stop to admire the
Speaker 2: flower stalls bursting with tulips, daffodils, and hyacinths. As you
Speaker 2: touch the velvety petals of a tulip. Imagine its vibrant colors,
Speaker 2: filling your soul with joy. Continuing your ride, you come
Speaker 2: across a small park where local artists showcase their work.
Speaker 2: As you stroll through, take in the scent of fresh
Speaker 2: paint mingling with the earthy smell of the grass. You
Speaker 2: stop to chat with an artist and find joy in
Speaker 2: the creativity that flows around. With the sun beginning to
Speaker 2: dip lower in the sky, you decide on one last
Speaker 2: cycling adventure along the Amstell River. The shimmering water glistens
Speaker 2: like diamonds under the fading sunlight, and the view of
Speaker 2: the city transitioning into the evening feels like feel the
Speaker 2: cool breeze on your face as you cycle along the
Speaker 2: river bank. Each breath you take is filled with the
Speaker 2: sweet scent of blooming wildflowers, mingling with the fresh water,
Speaker 2: wrapping you in tranquility. The sunsets painting the sky in
Speaker 2: hues of lavender, peach, and gold. You find a quiet
Speaker 2: spot by the water, a moment to pause before the
Speaker 2: day closes. Sitting by the river bank, the soft rhythm
Speaker 2: of the flowing water serenades you, inviting a deep sense
Speaker 2: of peace. As you reflect on the day, You're enveloped
Speaker 2: in a sense of gratitude for the beauty you've witnessed
Speaker 2: and the serenity you've experienced. Feel the warmth of the
Speaker 2: sun wrapping up your day, a gentle reminder of the
Speaker 2: happiness found in simple moments. Allow yourself to baskin this memory,
Speaker 2: your heart swelling with joy at the thought of the sight, sounds,
Speaker 2: and tastes that have filled your day in Amsterdam. As
Speaker 2: the sun dips below the horizon, it's time to cycle back.
Speaker 2: Each petal stroke brings you closer to home, leaving behind
Speaker 2: echoes of laughter, the warmth of the sun, and heartwarming
Speaker 2: encounters with the people and spirit of Amsterdam. You can
Speaker 2: feel the peacefulness you've accumulated throughout the day wrapping around
Speaker 2: you gently like a soft cashmere shawl. As you glide
Speaker 2: through the dusky streets, You're only a whisper away from
Speaker 2: the life you've just experienced. Breathe in deep, savoring the
Speaker 2: lingering sense still finding their way into your heart. Fresh bread,
Speaker 2: flowers and the rich history all woven into your spirit.
Speaker 2: Slowly bring your attention back to your physical space. Wiggle
Speaker 2: your fingers and toes gently bringing awareness back to your body.
Speaker 2: When you are ready, open your eyes feeling refreshed and serene,
Speaker 2: ready to embrace the rest of your day with the
Speaker 2: same joy and tranquility experienced in your cycling adventure through Amsterdam.
Speaker 2: Remember that this piece is always within you, accessible With
Speaker 2: each breath you take and every moment you create, you
Speaker 2: are grounded, You are relaxed, and you are connected to
Speaker 2: the world around you. Thank you for joining in this exploration,
Speaker 2: and may your heart carry the sense of calm with
Speaker 2: you as you move forward. Guided meditation a relax taxing
Speaker 2: day cycling around Amsterdam. Begin by finding a comfortable position.
Speaker 2: Allow your body to settle into this space, whether sitting
Speaker 2: or lying down. Take a deep breath in through your nose,
Speaker 2: feeling your belly expand fully and slowly exhale through your mouth.
Speaker 2: Let any tension or stress melt away with that breath.
Speaker 2: With each inhale, imagine filling your body with calm energy,
Speaker 2: and with each exhale release anything that does not serve you.
Speaker 2: In this moment you you are safe, you are relaxed,
Speaker 2: and you are ready to embark on a beautiful journey
Speaker 2: through the picturesque city of Amsterdam. As you gently secure
Speaker 2: your feet onto the pedals of the bicycle, take a
Speaker 2: moment to feel the coolness of the metal under your hands.
Speaker 2: The bicycle is sturdy and strong, ready to carry you
Speaker 2: through the enchanting streets of Amsterdam. The morning sun gently
Speaker 2: kisses your skin, and a soft breeze plays with your hair,
Speaker 2: whispering promises of adventure ahead. You push off and start
Speaker 2: to glide down the smooth path, the rhythmic sound of
Speaker 2: your bike tires humming against the cobblestone, enchanting you into
Speaker 2: the present moment. All around you, the city is awakening.
Speaker 2: You can smell the faint aroma of freshly brewed coffee
Speaker 2: and baked pastries wafting from nearby cafes, as if the
Speaker 2: air itself is inviting you to indulge in the delights
Speaker 2: that lie ahead. As you navigate through the winding streets,
Speaker 2: take a moment to appreciate the iconic canals of Amsterdam.
Speaker 2: The water is still and reflective, like a beautifully polished mirror,
Speaker 2: capturing the scenic views of traditional Dutch architecture that line
Speaker 2: the banks. The gabled houses peak shyly over the water,
Speaker 2: their rich colors of ochre, moss green and brick red,
Speaker 2: creating a vibrant tapestry. You cycle past a small wooden bridge.
Speaker 2: The aged timber smooth beneath your fingertips as you reach
Speaker 2: out to touch it. Leaning over the side, the cool
Speaker 2: breeze dances with the water, sending ripples cascading outward. You
Speaker 2: can almost taste the crispness in the air as you
Speaker 2: breathe deeply, filling your lungs with the intoxicating scent of
Speaker 2: the water. Next, you find yourself gliding towards the majestic
Speaker 2: Rakes Museum. Its grand facade, with intricate Gothic and Renaissance elements,
Speaker 2: stands as a testament to Dutch artistry and history. You
Speaker 2: park your bicycle to a designated rack, the click of
Speaker 2: the locks mechanism grounding you in the present. As you
Speaker 2: step closer, the air becomes saturated with the scent of
Speaker 2: rich history and earthy aroma that feels timeless. Imagine walking
Speaker 2: through the museum, marveling at masterpieces by Rembrandt Vermire. The
Speaker 2: vastness of the halls allows you to feel small, You
Speaker 2: connected to the great artists who have walked this path
Speaker 2: before you. You pause in front of the night watch
Speaker 2: a painting that seems to come alive, the vivid colors
Speaker 2: mesmerizing your senses. You can feel the energy of the
Speaker 2: art as you absorb the details, texture, and color. What
Speaker 2: a serene moment of reflection. Leaving the museum, you hop
Speaker 2: back onto your bicycle and cycle toward Fondel Park. The
Speaker 2: sun filters through the leaves, casting playful shadows that dance
Speaker 2: upon the path as you ride. Soon you arrive at
Speaker 2: the park, where you can hear the soft laughter of
Speaker 2: children playing in, the gentle chatter of friends enjoying the day.
Speaker 2: Find a cozy spot on the soft grass. It's plushness,
Speaker 2: welcoming your body to settle down for a moment. As
Speaker 2: you see it, you start to feel completely at ease,
Speaker 2: the warmth of the sun enveloping you like a comforting blanket.
Speaker 2: You take a moment to close your eyes and listen
Speaker 2: to the symphony of nature. The rustle of leaves, the
Speaker 2: distant sound of a guitar strumming, and the chirping of
Speaker 2: birds all combine to create a serene melody. Feeling recharged,
Speaker 2: you rise and cycle towards a nearby cafe. The sound
Speaker 2: of your tires crunching against the gravel, adding to the
Speaker 2: soundtrack of your day. The cafe is an inviting outdoor
Speaker 2: seating area surrounded by vibrant flower boxes bursting with color.
Speaker 2: You park your bicycle and approach the inviting eatery, your
Speaker 2: stomach gently reminding you that it's time for a nourishing lunch.
Speaker 2: As you peruse the menu, the fragrant aroma of freshly
Speaker 2: baked bread and savory dishes entices you. You decide on
Speaker 2: a classic brood haring a harring sandwich sprinkled with onions
Speaker 2: and pickles. Picture the moment as you take your first bite.
Speaker 2: The creaminess of the fish, the crunch of the onions,
Speaker 2: and the tang of pickles create a delightful dance of
Speaker 2: flavors on your palate. You wash it down with a
Speaker 2: refreshing glass of homemade lemonade, the sweetness tangy and vigorating.
Speaker 2: With a satisfied belly, you mount your bicycle once more,
Speaker 2: your spirit high and full of appreciation for the simple
Speaker 2: pleasures of life, you pedal towards the Anne Frank House,
Speaker 2: feeling the history resonate within the city. As you approach,
Speaker 2: you notice the charming canal that runs beside it. The
Speaker 2: stillness of the water reflects the emotions that linger around
Speaker 2: this poignant space. Feeling a deep sense of reverence, you
Speaker 2: lock your bike and step inside. The air is thick
Speaker 2: with silence, inviting introspection. As you journey through Anne's story,
Speaker 2: the smell of wooden floors an aged paper surrounds you,
Speaker 2: a quiet reminder of resilience and hope. As you explore
Speaker 2: the secret annex, allow yourself to feel connected to the
Speaker 2: hopes and dreams of a young girl who dreamed of freedom.
Speaker 2: After absorbing the weight of history, you cycle through the
Speaker 2: picturesque neighborhood of Geordan. The narrow streets are lined with
Speaker 2: quaint boutiques, artisanal shops, and charming cafes. You stop to
Speaker 2: admire the flower stalls bursting with tulips, daffodils, and hyacinths.
Speaker 2: As you touch the velvety petals of a tulip, imagine
Speaker 2: its vibrant colors, filling your soul with joy. Continuing your ride,
Speaker 2: you come across a small park where local artists showcase
Speaker 2: their work. As you stroll through, take in the scent
Speaker 2: of fresh paint mingling with the earthy smell of the grass.
Speaker 2: You stop to chat with an artist and find joy
Speaker 2: in the creativity that flows around. With the sun beginning
Speaker 2: to dip lower in the sky, you decide on one
Speaker 2: last cycling adventure along the Amstell River. The shimmering water
Speaker 2: glistens like diamonds under the fading sunlight, and the view
Speaker 2: of the city transitioning into the evening feels like magic.
Speaker 2: Feel the cool breeze on your face as you cycle
Speaker 2: along the river bank. Each breath you take is filled
Speaker 2: with the sweet scent of blooming wildflowers, mingling with the
Speaker 2: fresh water, wrapping you in tranquility. The sunsets painting the
Speaker 2: sky in hues of lavender, peach, and gold. You find
Speaker 2: a quiet spot by the water, a moment to pause
Speaker 2: before the day closes. Sitting by the river bank, the
Speaker 2: soft rhythm of the flowing water serenades you, inviting a
Speaker 2: deep sense of peace As you reflect on the day.
Speaker 2: You're enveloped in a sense of gratitude for the beauty
Speaker 2: of witnessed and the serenity you've experienced. Feel the warmth
Speaker 2: of the sun wrapping up your day, a gentle reminder
Speaker 2: of the happiness found in simple moments, allow yourself to
Speaker 2: bask in this memory, your heart swelling with joy at
Speaker 2: the thought of the sight, sounds, and tastes that have
Speaker 2: filled your day in Amsterdam. As the sun dips below
Speaker 2: the horizon, it's time to cycle back. Each petal stroke
Speaker 2: brings you closer to home, leaving behind echoes of laughter,
Speaker 2: the warmth of the sun, and heartwarming encounters with the
Speaker 2: people and spirit of Amsterdam. You can feel the peacefulness
Speaker 2: you've accumulated throughout the day wrapping around you gently like
Speaker 2: a soft cashmere shawl. As you glide through the dusky streets.
Speaker 2: You're only a whisper away from the life you've just experienced.
Speaker 2: Breathing deeply, savoring the lingering scents still finding their way
Speaker 2: into your heart, fresh bread, flower and the rich history
Speaker 2: all woven into your spirit. Slowly bring your attention back
Speaker 2: to your physical space. Wiggle your fingers and toes gently,
Speaker 2: bringing awareness back to your body. When you are ready,
Speaker 2: open your eyes, feeling refreshed and serene, ready to embrace
Speaker 2: the rest of your day with the same joy and
Speaker 2: tranquility experienced in your cycling adventure through Amsterdam. Remember that
Speaker 2: this piece is always within you, accessible with each breath
Speaker 2: you take and every moment you create. You are grounded,
Speaker 2: You are relaxed, and you are connected to the world
Speaker 2: around you. Thank you for joining in this exploration, and
Speaker 2: may your heart carry the sense of calm with you
Speaker 2: as you move forward.