Hello :)
I will be sharing with you some short meditations to spike your day with happiness and joy whenever you need it to get grounded and relaxed. I will guide you through techniques you can do easily yourself and I will share the ways, which I believe may help you to manage stress levels, going though your day and increase gratitude and appreciation and health. 
Stay tuned and may you be happy,
Angelika, The Space

Quick Intro To Mindful Breathing

Quick Zen Meditation With Little Theory

Witam Cię serdecznie,
Nareszcie postanowiłam się odważyć i zacząć wychodzić na świat i socjalne media z moimi medytacjami! 
Zapraszam serdecznie do pracy nad sobą, odzyskania wewnętrznego spokoju i dbania o siebie tu i teraz!
Dziękuję za Twoje wsparcie i zaufanie 
Miłego dnia,
Angelika, The Space - Pokój Medytacji 🙏🌸

Wstep Do Uważności Oddechu

Polska Zen Medytacja

Please lie on the bed or sit with your back straight and enjoy this visualisation to explore your inner-peace place of own private sanctuary

Sanctuary Visualisation

Have you ever had pain in your neck or somewhere in your back when you were anxious or stressed? Have you ever had a pounding headache after a heated discussion or a stressed day?
Our mind and body are connected and when we experience stress in our life the body responds accordingly, generally with tensing the muscles. And this is not one-off. It happens regularly and without us noticing it becomes an everyday thing. Thus, we experience exhausting pain in different parts of the body, even injuries. And then we need to go to physiotherapist, chiropractor or anyone else in a desperate way to resolve the issue. And the good therapist will tell you to deal with the source of that pain not just symptoms – pain and injury.
So what can we do daily at home without running to physio or anyone else on weekly basis? We can learn muscles tension-relaxation process on our own and I tell you it gives results! We learn to relax muscles and our body and then the side-effect is that the mind follows so we are generally calmer and lighter in our thought patterns also. The vicious circle gets broken!
I recommend this method to everyone who hold tension in some part of the body and especially for those who say that they cannot sit and stay relaxed easily, feel restless, distract easily, or for those who try to meditate and feel that too many thoughts occupy their mind. I read articles of patients with chronic pain who stay in bed for months that do this technique with great results.
I have been there myself when I was sick, stuck in bed for 6+ months looking at the ceiling, so I know it works. Your muscles can re-learn how to release those tensions, however small, and the mind calms down directly without even focusing on doing so. Cortisol level goes down, dopamine increases. 🤗🌸  
This method has many names: progressive relaxation method, body stress method, tension release, etc. They all, regardless the name, work on the same principle – to aim to tense the muscle intentionally on the in-breath and then focus on its release best to be synched with the out-breath. If we repeat it many times, we learn new think; this is how every habit works. 

How to do it in practice?
Best is to start by listening to the recording of your choice – see one below I have created for you. This is a general one of course and I can create custom-made ones so we can tailor your needs specifically.
Repeat it as many times as you can. Set yourself a reasonable goal. Everyday? – great, what time? Create routines? Cannot do it everyday – ok, how many times a week, again what time? Ensure you follow your routine as the habits settle easier then. We are creatures of habits at the end and it is up to us to choose which one we want to live with. 😉 Some say 30-40 days re-program the habit, some 100 days, work this one out for yourself ‒ no one knows you better than yourself!
Then, when you know the process by heart (or well enough) you can choose the muscle groups that are best for you. You can then do the quick process at your desk, during lunch break or at any convenience, shorter or longer. (I do recommend by then to do the full relation process at least once every few days to remind the body the whole process as we can get caught up in shortening it too much so keep a check on your habits 😉 )

 
1.	Breathe in – tense the first muscle group for 5-10 sec. (e.g. clench your fists)
2.	Breathe out – release that muscle group and observe sensations happening (e.g. straighten your palms; observe sensation of tingling, heat, etc.)
3.	Repeat it 2-3 times and move to the next group of muscles
I recommend starting from head to toes or the other way around. Try to cover different muscle groups. 

After this you can just enjoy relaxation time or follow by doing one of the meditation sessions, Zen, mindfulness, single-focus 😊

Stay tuned, Like my page, share with friends and family, and give me your feedback!
Have a great day,
All is well,
Angelika, The Space 🙏🌸

Progressive Muscle Relaxation

How to increase generosity and kindness in the troubled times?

There is unfortunately no magical spell to change what is happening around the world. It is difficult to accept it, we stay wondering about it and get like as if “a hamster on the wheel” with our own thoughts, maybe even joining heated discussions about all what is happening on the news. As much as it is good to stay involved and try to find solutions this discussions and situations do affect us directly – even if we like it or not, even if we notice or not! They do increase anxiety in us and the feeling of un-ease, maybe even hatred and fear. But does it change the situation in the world to the better?

Many wise people say that the easiest way to change the world is to change oneself – to change our perspective to it. This will work as a ripple effect. It will also give us a better health, emotional and physical one, so we can have a strength to change the unfairness in the world constructively on a personal and collective level.

Today I want to introduce you to Metta meditation, often called Good Will meditation. It is a practice to increase the generosity and a good-will between us all, regardless our origins and actions. This demands a big reserve of compassion within us but the good thing is, we can easily learn that also if we feel cranky lately. One could say it is simple a birthday or some holiday every day – we simply wish good wishes to other people!

But honestly, how easy it is to do that?

Sure, to the loved ones that comes naturally, but think of a person who had some argument with, or a crazy driver on the road, or some or some person you may think is “an idiot”. Can you with all open heart, and no ego pretending you are “a better person raising above”, purely compassionately wish them the same what you wish to loved ones. Without any change or hesitation? Well, if so, congratulations, you are a holly being and this post is not for you! For us humans, let’s listen to my introduction to metta meditation.

May it give you Space in your hearts to be indifferent and wish every other being (including yourself!) the same happiness, safety, health, and joy!

Enjoy and let me know what you think! In the course I am teaching one can learn more advanced methods to meditate and tailored to your needs, so get in contact and let us all create calmer world where we can manage our daily stress levels constructively and with kindness.

May you be happy,
Angelika, The Space 

**Get in touch for a personal reading, consultation or to discover your person secret stress management technique tailored to your daily situations;  (while I build the website and all programmes, you can enjoy a massive 50% discounts on many services and for those who will affiliate my services to their friends there is more! When five of your friends buy my services, I will give you a free session of your choice! ** @AngelikaTheSpace is my current facebook page

Introduction to Metta meditation

I guide and support you to explore and connect to your inner-wisdom using meditation and astrology techniques.

The Space Within and Beyond