Jakata MindVibes

The Monkey Who Waited — Jātaka MindVibes, Track 1 🐒🫁

Your restless mind, but make it gentle. Inspired by a Jātaka-style fable, this track teaches attention-without-the-tantrum: a calm pulse, bamboo-flute phrases, and space to breathe before you pounce on the next banana (or email).

How to use (pick one)
	•	Breathwork (audio-only): Inhale 4, soft hold 1, exhale 6. Repeat for 3–5 minutes.
	•	Mindfulness: Label the next thought “monkey,” wave, return to the sound.
	•	PMR mini-release: With each flute phrase, relax brow → jaw → tongue → shoulders.

Best moments

Pre-meeting nerves • Task switching • Doom-scroll detox • Study focus • “I just need 90 seconds to be a person again.”

60-second micro-script

Inhale 1-2-3-4… tiny pause… exhale 1-2-3-4-5-6.
Notice a thought. “Monkey.” Wave. Return to breath.
Soften jaw. Shoulders down.
One more exhale longer than the inhale. Enough for now.

Story thread

In the old tale, a jittery monkey learns patience is a muscle. One breath becomes a bridge; waiting becomes wisdom.

Credits

Created by MindVibes • Writing/guide: Jon Carroll • Jātaka-inspired concept • Use with care; not medical advice.

Tags

#MindVibes #Jātaka #Meditation #Breathwork #Mindfulness #Focus #AnxietyRelief #CBT #Ambient #Wellness #MentalHealthNurse

Gong Ageng Tumandang (The Monkey Who Waited)

The Elephant Who Forgave — Jātaka MindVibes, Track 2 🐘💛

A calm, steady pulse for self-compassion with a spine. This Jātaka-inspired piece pairs low drum “heartbeats”, warm strings and a temple bell to help you let go of the day, forgive your very human edges, and get back to centre without the melodrama.

How to use (pick one)
	•	Breathwork (audio-only): Inhale 4, exhale 8. Long out-breaths nudge the vagus nerve and soften the inner critic.
	•	Self-compassion pause: Hand on heart for three breaths; on the last, whisper: “We repair.”
	•	PMR mini-release: Unclench hands → forearms → upper arms, then soften jaw and brow.

Best moments

After a wobble • Post-argument reset • Bedtime shame-gremlins • Morning re-do • Any time you need a kinder narrator.

60-second micro-script

Inhale 1-2-3-4… exhale 1-2-3-4-5-6-7-8.
Notice the thought that’s stinging. Name it “critic”.
Hand on chest. “I did my best; I’ll do better.”
One more slow out-breath. Shoulders down. Enough for now.

Story thread

In the old tale, a great elephant chooses mercy over spectacle. Not because it’s easy—because it keeps the herd moving. Forgiveness here isn’t a medal; it’s maintenance.

Credits

Created by MindVibes • Writing/guide: Jon Carroll • Jātaka-inspired concept • For relaxation and reflection; not medical advice.

Tags

#MindVibes #Jātaka #SelfCompassion #Breathwork #Mindfulness #AnxietyRelief #CBT #Ambient #Wellness #MentalHealthNurse

👉 If this settles your system, save it for “post-gaffe repair” and follow for the full 10-track MindVibes series.

Gajah Sing Ngapura (The Elephant Who Forgave)

The Jackal’s Lament — Jātaka MindVibes, Track 3 🐺🔥

Anger without the bite. This Jātaka-inspired piece gives your heat a safe corridor — frame drum heartbeat, low drone and chant you can walk to — so the jackal in you can pace, growl, then settle. Think fierce compassion, not forced “calm”.

How to use (pick one)
	•	Breathwork: Box breath 4-4-4-4 for 2 minutes, then lengthen the exhale to 6 for another minute.
	•	Somatic discharge: Clench fists for 3 seconds → release (x3). Add two grounded stomps and a shoulder drop.
	•	Boundary rehearsal: Practise a clean seven-word line: “I respect us both; my answer is no.”
	•	Aftercare: Draft the message, schedule for morning, drink water.

Best moments

Unfair email • Moral injury • Post-shift debrief • Before a hard conversation • When “calm down” makes you louder.

60-second micro-script

Stand. Feet heavy, crown light.
Inhale 4 — hold 4 — exhale 4 — hold 4 (twice).
Clench/release fists. Shoulders down.
Whisper your boundary once.
Save the draft; morning gets the Lion.
Long exhale… enough for now.

Story thread

In the old tale, a wounded jackal guards a ruined temple with his teeth. A traveller offers a drum. The jackal learns: heat is holy — aim it kindly.

Credits

Created by MindVibes • Writing/guide: Jon Carroll • Jātaka-inspired concept • For reflection and regulation; not medical advice.

Tags

#MindVibes #Jātaka #AngerRelease #Breathwork #Boundaries #CompassionFocused #CBT #Somatic #TraumaAware #Wellness #MentalHealthNurse

👉 If this helped, save it under “pre-confrontation kit” and follow for the full 10-track MindVibes series.

The Jackal’s Lament

The Turtle Beneath the Sea — Jātaka MindVibes, Track 4 🐢🌊

A lullaby for overworked nervous systems. Ocean-soft swells, low flute and a gentle hum invite you to sink, not fight—the turtle way. Use it for pre-sleep rituals, post-overwhelm resets, or whenever your brain insists 2 a.m. is ideal for life planning.

Not for driving or heavy machinery. This one wins bedtime.

How to use (pick one)
	•	Breathwork for sleep: 4-7-8 — inhale 4, hold 7, exhale 8 (optional soft hum on the out-breath).
	•	PMR (progressive muscle relaxation): Toes → calves → thighs → belly → chest → hands → arms → shoulders → face. Clench 3 seconds, release.
	•	Grounded “float”: Place one hand on belly, one on chest; feel the hands rise and fall like waves.

Best moments

Pre-sleep • After a hard day • Post-panic come-down • Sunday scaries • When your thoughts are tap-dancing in steel-toed boots.

60-second micro-script

Lights dim. Phone exiled.
Inhale 1-2-3-4… hold 1-2-3-4-5-6-7… exhale 1-2-3-4-5-6-7-8 (hum if you like).
Unclench jaw. Tongue rests.
Toes curl/release… calves… thighs… belly soft.
Whisper: “Nothing to fix. Just float.”
One more long exhale. Let sleep find you.

Story thread

A timid turtle teaches the village: safety isn’t always running—sometimes it’s sinking into still water until the storm passes. Rest as strategy, not surrender.

Credits

Created by MindVibes • Writing/guide: Jon Carroll • Jātaka-inspired concept • For relaxation and reflection; not medical advice.

Tags

#MindVibes #Jātaka #Sleep #PMR #Breathwork #AnxietyRelief #InsomniaHelp #Mindfulness #CBT #Ambient #MentalHealthNurse

👉 If this tucks you in, save it to your bedtime stack and follow for the full 10-track MindVibes series.

Kura-Kura Ing Sangisoring Segara (The Turtle Beneath The Sea)

The Deer and the Wind — Jātaka MindVibes, Track 5 🦌🌬️

Sensitivity as a superpower. This Jātaka-inspired piece is light, airy and precise—wind chimes, soft strings and heartbeat shakers—to help finely tuned nervous systems bend without breaking. It’s not about numbing; it’s about accurate noticing.

How to use (pick one)
	•	Breathwork (soft focus): Inhale 3, exhale 6. Let shoulders drop on each out-breath.
	•	PMR mini-release: Ears → scalp → back of neck (the “antennae”). Clench 3 seconds, release.
	•	Sensory reset (3-2-1): Name 3 sounds, 2 colours, 1 texture you can feel.
	•	Social buffer: Before/after busy rooms, play once and widen your attention instead of bracing.

Best moments

Crowded spaces • First days • Pre-presentation nerves • After tough conversations • Any time you’re “picking up everything”.

60-second micro-script

Soften gaze—include the edges of the room.
Inhale 1-2-3… exhale 1-2-3-4-5-6.
Unclench ears (yes, really), neck long, jaw easy.
Hear three sounds; name two colours; feel one texture.
Whisper: “Widen. No fixing.”
One more long out-breath. Accurate and steady.

Story thread

In the old tale, the deer survives not by armouring up but by listening well and moving wisely. Soft isn’t weak—it’s true.

Credits

Created by MindVibes • Writing/guide: Jon Carroll • Jātaka-inspired concept • For regulation and reflection; not medical advice.

Tags

#MindVibes #Jātaka #Sensitivity #Mindfulness #Breathwork #AnxietyRelief #Grounding #CBT #Ambient #MentalHealthNurse

👉 If this helps you stay open without overload, save it for busy days and follow for the full 10-track MindVibes series.

Kidang Lan Angin (The Deer And The Wind)

The Buffalo Who Stayed — Jātaka MindVibes, Track 6 🐃🌧️

Heavy hooves, steady heart. This Jātaka-inspired track is built for equanimity—slow drum, earth-low drone, and a grounded chant that helps you stand in the rain and call it what it is: weather. Not denial. Not drama. Just staying.

How to use (pick one)
	•	Breathwork (grounding): Inhale 4, exhale 6. Let the out-breath fall through your feet.
	•	Mindful walking: Ten slow steps in time with the drum, turn, bow your head once, repeat.
	•	PMR mini-set: Glutes → thighs → calves (the forgotten heroes). Clench 3 seconds, release.

Best moments

After bad news • During conflict • Queue rage • Before you open the inbox • When you need ballast more than pep.

60-second micro-script

Feet heavy, crown light.
Inhale 1-2-3-4… exhale 1-2-3-4-5-6.
Shoulders drop. Jaw softens.
Take ten deliberate steps; turn; small bow.
Whisper: “Here. Here. Here.”
One longer out-breath. It’s weather. You’re the field.

Story thread

In the old tale, a buffalo stands calm as storm and stinging birds pass. Not because he can’t feel them—because he won’t be moved from himself.

Credits

Created by MindVibes • Writing/guide: Jon Carroll • Jātaka-inspired concept • For grounding and reflection; not medical advice.

Tags

#MindVibes #Jātaka #Equanimity #Grounding #Breathwork #Mindfulness #AnxietyRelief #CBT #Ambient #Wellness #MentalHealthNurse

👉 If this steadied you, save it as your post-news reset and follow for the full 10-track MindVibes series.

Kebo Sing Teteg (The Buffalo Who Stayed)

The Bird That Sang Truth — Jātaka MindVibes, Track 7 🐦🗣️

Assertiveness without the adrenaline hangover. Bright flute, plucked strings and a clear pulse to help you say the one clean sentence you can live with tomorrow. Think steady voice, soft body, firm boundary.

How to use (pick one)
	•	Breathwork for speech: Inhale 4, exhale 6 — speak on the exhale.
	•	Voice warm-up: Tongue off the palate, soften throat, tiny half-smile with the eyes.
	•	Boundary practice: Practise a seven-word line: “I can do forty-five minutes on Wednesday.”
	•	Aftercare: Write the follow-up in one sentence. Stop there.

Best moments

Saying no (kindly) • Presentations • Difficult calls • “Quick question?” ambushes • When you over-explain because silence feels rude.

60-second micro-script

Stand tall; feet even.
Inhale 1-2-3-4… exhale 1-2-3-4-5-6.
Tongue drops; jaw easy; shoulders down.
Speak your single sentence on the next exhale.
Breathe once more. Repeat if needed — no garnish.
Whisper: “Small truth, big room.”

Story thread

In the old tale, a small bird sings one clear note and the forest rearranges itself. Not louder — truer.

Credits

Created by MindVibes • Writing/guide: Jon Carroll • Jātaka-inspired concept • For reflection and regulation; not medical advice.

Tags

#MindVibes #Jātaka #Assertiveness #Boundaries #Breathwork #Mindfulness #CBT #Communication #Wellness #MentalHealthNurse

👉 If this helped your voice land, save it to your “before hard conversations” playlist and follow for the full 10-track MindVibes series.

Manuk Sing Nembang Kanyatan (The Bird That Sang Truth)

The Tree and the Storm — Jātaka MindVibes, Track 8 🌳⛈️

Resilience without rigidity. Low drums, bowed strings and rain-wash textures help you root down, rise up and sway—the way real trees survive weather. This is a track for witnessing, not wrestling: you are the tree; thoughts are the weather.

How to use (pick one)
	•	Grounding breath: Inhale 4, exhale 6. Imagine the exhale travelling down through your feet into the soil.
	•	Sway practice (pendulation): Stand, soften knees, and gently sway side-to-side with the pulse. Let the breath lead the sway.
	•	Orienting: Name 3 things you can see, 2 you can hear, 1 you can feel on your skin.
	•	Aftercare note: One sentence in a journal: “What passed like weather?”

Best moments

After tough news • Post-therapy integration • Pre-meeting nerves • Family gatherings • Any time you need to be the witness, not the whirl.

60-second micro-script

Feet wide, knees soft.
Inhale 1-2-3-4… exhale 1-2-3-4-5-6 (roots).
Crown light; shoulders melt.
Gentle sway with the drum: left… right… centre.
Whisper: “I am the tree. This is weather.”
One long exhale. Stay.

Story thread

In the old tale, a young tree tries to be a wall and snaps. The elder tree sways and survives. Strength is flexible. Witnessing is an action.

Credits

Created by MindVibes • Writing/guide: Jon Carroll • Jātaka-inspired concept • For grounding and reflection; not medical advice.

Tags

#MindVibes #Jātaka #Resilience #Grounding #Breathwork #Mindfulness #Pendulation #CBT #TraumaAware #Wellness #MentalHealthNurse

👉 If this helped you hold your ground, save it as your post-news / pre-meeting reset and follow for the full 10-track MindVibes series.

Wit lan Prahara (The Tree And The Storm)

The Snake’s Gentle Way — Jātaka MindVibes, Track 9 🐍🌿

Soft power for anxious bodies. A sinuous flute, low tambura and a barely-there pulse guide you to uncoil—neck, jaw, belly—without forcing anything. It’s the kind of calm that sneaks up on you.

How to use (pick one)
	•	Breathwork (hiss exhale): Inhale 4, slow “ssss” exhale 6–8. Let shoulders drop on the hiss.
	•	Humming option: Inhale 4, hum out 6 (gentle, lips closed) to nudge the vagus nerve.
	•	PMR mini-release: Jaw → tongue → throat → belly. Clench 3 seconds, release; finish with a soft belly breathe.
	•	Uncoil stretch: On each out-breath, micro-turn the head left/right, then roll the shoulders once.

Best moments

Background worry • Social doorway nerves • Post-argument come-down • Bedtime loop • When your neck is doing that turtle thing.

60-second micro-script

Inhale 1-2-3-4… slow “ssss” out 1-2-3-4-5-6-7-8.
Tongue drops; jaw unhooks; shoulders soften.
Tiny head turn left… right… centre.
Hand on belly—feel the rise, then the fall.
Whisper: “Shed, not shove.”
One more long hiss. Stay easy.

Story thread

In the old tale, a village fears the snake until a monk teaches it another way: keep the fangs—lose the bite. The snake learns to glide rather than strike, and still gets where it’s going.

Credits

Created by MindVibes • Writing/guide: Jon Carroll • Jātaka-inspired concept • For relaxation and reflection; not medical advice.

Tags

#MindVibes #Jātaka #AnxietyRelief #Breathwork #VagusNerve #Mindfulness #PMR #Somatic #CBT #Wellness #MentalHealthNurse

👉 If this helped you uncoil, save it to your pre-sleep / pre-social stack and follow for the full 10-track MindVibes series.

Ula Alus Dalane (The Snake’s Gentle Way)

The Fire and the River — Jātaka MindVibes, Track 10 🔥🌊

Closure in stereo. This final Jātaka-inspired piece braids warm drum (fire) with cool drone (river) so you can complete the day, change gears, and rest. Not a hype track—an integration track.

How to use (pick one)
	•	Breathwork: fire → river. Do two rounds of box breath 4-4-4-4, then switch to river breath 4-in / 6-out for 2–5 minutes.
	•	Physiological sigh (reset): Short inhale + top-up sip + long exhale (x3), then normal breathing with the music.
	•	Transition ritual: Write one clean sentence: “Today is complete.” Sip water, press play, sit for 90 seconds.
	•	Sleep gate: Lights dim, phone parked; listen once while breathing 4-6, then go straight to bed.

Best moments

End of shift • After big emotions • Post-therapy integration • Pre-sleep • When you’re stuck between “too wired” and “too tired”.

60-second micro-script

Two rounds: inhale 4 — hold 4 — exhale 4 — hold 4.
Now river: inhale 1-2-3-4… exhale 1-2-3-4-5-6.
Shoulders melt, jaw soft.
Whisper: “What burns, I bless. What flows, I follow.”
One sentence in your notes: “Today is complete.”
Long exhale. Done for now.

Story thread

In the old tale, a village quarrel cools when the river is invited to the fire. Heat keeps us human; flow keeps us whole. Together, they make passage.

Credits

Created by MindVibes • Writing/guide: Jon Carroll • Jātaka-inspired concept • For relaxation and reflection; not medical advice.

Tags

#MindVibes #Jātaka #Closure #Breathwork #Mindfulness #Sleep #Integration #AnxietyRelief #CBT #Ambient #MentalHealthNurse

👉 If this helped you land the day, save it as your evening closer and follow for the full 10-track MindVibes series.

Geni lan Kali (The Fire And The River)

MindVibesFM
🎶 Uplifting reggae rooted in real-life recovery.
I’m a mental health nurse, music creator, and lived experience advocate turning my journey with bipolar disorder into powerful, healing sound.

✨ Reggae MindVibes is my debut album — 10 tracks of conscious grooves, hope, and resilience.

Follow for mindful rhythms, positive vibrations, and true stories told through sound.
#MindVibesFM | #ReggaeMindVibes | #BipolarRecovery | #MusicWithMeaning