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< Back Sitting Relaxation Exercise Date added: 1 Nov 2024 Duration: 1 - 15 min Category: Body & Soul Facebook X (Twitter) WhatsApp LinkedIn Pinterest Link kopiëren Introduction It's been a while since MUNISA ELEPHANTI shared a lying-down meditation exercise with you. Click on the related content button below if you missed it. Today, I'm sharing a seated meditation exercise that you can practice while reading. I wish you a relaxing reading experience. Description Sit properly: sit back, with your lower back against the chair. Keep your focus on the text. Nothing can distract you. Continue reading calmly. We'll go through all the muscles in your body slowly. Do you feel the contact points with the chair? Your buttocks, your back... Let all the muscles relax; the chair supports you. You are okay and safe. Slowly bring your attention to your breathing... Breathe in calm, even breaths... in... out... in... out... Feel that each breath brings more relaxation... in... out... Each exhale is a release. All tension flows out of your body. Let it go, it's okay... in... out... Now, focus on your arms and feel how, with each exhale, they might feel a bit more relaxed, warmer, colder, or heavier... in... out... Do your fingers tingle? Everything is okay, keep breathing calmly... in... out... As you continue to breathe calmly, shift your attention to your face. Relax your forehead... your eyebrows... your eyelids... your jaws... your mouth... with each exhale, you relax more and let go. When you're ready, we'll move on to the neck and shoulders. Breathe in... out... Feel the muscles responding here too; everything is okay, you can let go here as well. You will experience more and more relaxation in your own way... in... out... Do you feel your abdomen moving? Let go slowly here as well; breathe in... out... Your back also responds to the exercise, becoming more relaxed with each exhale as you let go. Muscles become warm, tingle, and feel heavier. Breathe in... out... in... out... Slowly, we move further down; your lower back relaxes... your thighs... your calves... your feet... all the way to the tips of your toes... in... out... in... out... Do your legs feel very heavy, or do they feel light, or maybe no difference at all? That's okay too. Breathe in... out... What signs of relaxation do you notice? Take a deeper breath and hold it for seven seconds. Let the air out slowly. Do you feel more relaxed? Breathe in and out calmly again. Now, try slowly moving from your toes back up to your head. How does your body feel now? You are still relaxing... in... out... in... out... Do you feel a bit drowsy? Or do you experience heaviness in your body? You are relaxing more and more. When you reach your head again, return to your breathing; how does it compare to the beginning? Breathe calmly... in... out... It's time to slowly start becoming aware of everything around you again. The chair you're sitting in, the room you're in. Slowly allow more stimuli. Breathe in... out... Your eyes can almost leave the text. You are fully present and refreshed for the day. MUNISA ELEPHANTI is proud of you for completing this relaxation exercise. Enjoy your day, wherever you are! Related content Previous Next

NEW LIFESTYLE The MOON will be your light Choose a category... Number of lifestyle items: 15 Body & Soul Sitting Relaxation Exercise 1 Nov 2024 1 - 15 min It's been a while since MUNISA ELEPHANTI shared a lying-down meditation exercise with you. Click on the related content button below if you missed it. Today, I'm sharing a seated meditation exercise that you can practice while reading. I wish you a relaxing reading experience. Places Follow the Cows to Sluiz 3 Sept 2024 60 - 120 min Are you looking for a place to be inspired on Ibiza? Just “follow the cows” to Sluiz. At the “world’s wackiest concept store” you’ll be inspired by art, home decorations, clothing, accessories and much more! Places Keep Calma 6 Jul 2024 120 - 240 min Do you LOVE fresh sea food with an amazing view?! Then put Calma Restaurant at the Marina Botafoch in Ibiza on your wish list. Art Eurovision Song Contest 8 May 2024 120 - 240 min The Eurovision Song Contest began as a technical experiment in television broadcasting: the live, simultaneous, transnational broadcast that Europe has now been watching for nearly 70 years! Food Tzatziki 10 Mar 2024 15 - 30 min MUNISA ELEPHANTI loves tzatziki! Body & Soul Palo Santo 2 Oct 2024 1 - 15 min Are you wondering how to use Palo Santo? Did you find or received a gift from MUNISA ELEPHANTI? Places Stichting Intermobiel 4 Aug 2024 1 - 15 min Intermobiel is a Dutch foundation for people with a disability. Denise has almost been an ambassador for 20 years, find out more! Body & Soul Mind Pictures Please 6 Jun 2024 1 - 15 min With summer coming up we all need that special picture for our family or social media. What if you make a Mind picture this time?! Let me show you how! Body & Soul Sound Bowls and Their Healing Powers 8 Apr 2024 1 - 15 min This crystal sound bowl is perfect for this NEW MOON with a total solar eclipse (in North America). Places Hotel Derlon in Maastricht 10 Feb 2024 2 days In Limburg (Netherlands), there are several beautiful cities that MUNISA ELEPHANTI would love to take you to. Load more... Read FULL STORIES

Found or received a gift? Dare to walk through the gate The MOON will be your light The SUN promises to rise again LOVE yourself love all others You will find a bumpy road Filled with tickles and laughter ABOUT LOVE About ME, the TEAM & YOU MOON MEMOIRS NEW LIFESTYLE & FULL STORIES SUN ART COMING SOON...

LOVE THE TEAM LOVE yourself, LOVE all others Denise Founder & Chief Creative Officer Lifestyle writer Visual artist Diversity, Equity & Inclusion Advocate Loves Tzatziki Leroy Chief Digital Officer Takes care of everything digital Diversity, Equity & Inclusion Advocate Luckily has no mobility issues Loves cheese Lola Member of Honour 1st Chief Service Officer from 2006 - 2017 The most loyal partner Laughed like Elvis Loved cherry tomatoes Vedrá Chief Service Officer Assistant to Chief Creative Officer Clown of the Team Get's things done Loves a good bone Louis Member of Honour Retired 2nd Chief Service Officer Didn't take "no" for an answer Living the life Loves carrots Enough about us, it's about YOU!

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MOON MEMOIRS The MOON will be your light NEW LIFESTYLE Get inspired by new places, art and body & soul activities. A new item will be published every NEW MOON. FULL STORIES My view on life and my experiences. A new story will be published every FULL MOON.

ABOUT LOVE LOVE yourself, LOVE all others ME Every living creature has a story, learn more about mine. TEAM Meet the MUNISA ELEPHANTI team members. YOU For who we do what we do.

LOVE YOU LOVE yourself, LOVE all others Welcome to the MUNISA ELEPHANTI community where creativity knows no bounds! MUNISA ELEPHANTI is a haven for seekers of inspiration, embracing stories that resonate with your soul, delectable recipes that tantalize your taste buds, and a peek into the artistry behind my creations. ​ Whether you're a culinary enthusiast, an art lover, or simply someone yearning for lifestyle inspiration, the MUNISA ELEPHANTI space is crafted just for you. ​ We celebrate diversity and invite you to explore the processes and finished art pieces that define my artistic journey. ​ Join me in this inclusive space where everyone is welcomed, encouraged. Allow yourself to be inspired by the power of the MOON (lifestyle & stories) and the SUN (process & artwork). ​ Your journey to a meaningful lifestyle starts at MUNISA ELEPHANTI! Take me to the MOON MEMOIRS Take me to the SUN ART

LOVE ME A vision of a child, a reality of an adult Welcome through the gate! This is the story of MUNISA ELEPHANTI and its founder, Denise Vanderbroeck, nicknamed Dennis, born in the 80s in the south of the Netherlands, in a small town called Sittard. Life didn’t start as expected, as I decided to start life with my butt instead of my head. Which wasn’t the best birth my mother could have had, to say the least. Thankfully, she gave birth to my sister before this terrible experience… My parents are still together after 40 plus years of marriage. My dad was born and raised in Sittard, and my mom was born in Amsterdam. 80's For the first year and a half, my right arm didn’t function due to Erb’s paralysis. I was paralyzed and had to work my way back to hope or pray for movement in any kind of way. That’s why I had my swimming diplomas before I was four, and I hung on rings for 30 minutes each day, rowing, physiotherapy, and it went on and on. Until I was 7 years old and went to a spine doctor who was supposed to check my scoliosis. He saw that my right shoulder had been dislocated due to childbirth… So, all the exercises, everything I did in hopes of getting better, was lost. I ruined my own shoulder. It took a team of specialists a year to come up with a plan to fix this. This period of shoulder surgeries and insecurities at such a young age brought me to MUNISA ELEPHANTI; at this point, it’s just an elephant butt that I need to draw to get my hands to keep functioning. Little did I know this was going to be my biggest joy! 90's After all the surgeries, life started to improve when I discovered my passion for education and started retail and business in my hometown. Born into a family of entrepreneurs, it seemed so logical. But at the age of 19, my body gave its first stop sign—standing all day and using my hands was not going to be my profession. Having my own store became the first fairy tale to pop... 00's When your body is giving up on you, your mind is still there to be challenged. So that was my new strategy. I was going to finish a bachelor's degree in business economics and marketing at Hogeschool Rotterdam (formerly known as HES). This was one of the best decisions I ever made—moving to Rotterdam and exploring myself. I met a dean who was going to help me change a lot of things in my life. She became one of my best friends. I knew when I started my education I needed surgery after my first year. So, it was very important for me to succeed in my first year because surgery and rehabilitation are impossible to plan. Missing too much would mean no bachelor's degree for me. It felt unfair that having a disability would decide if I could finish. So, while rehabilitating, my dean and I came up with a plan to help students with disabilities. To let them know what they are entitled to. How they can improve. Where they need help. Creating workshops, giving readings, breaking down unnecessary walls for all students. Before we knew it, the plan became bigger and bigger. More people supported us, and even the board of Hogeschool Rotterdam was enthusiastic! We called it Power Platform to empower the students. Nowadays, twenty years later, the Power Platform still exists and is renamed Student Welfare (Student en Welzijn). Moving on my own wasn’t that easy. It took some time to find new doctors and physiotherapists. Although I still lived in the same country, it didn’t feel like it. Change is always difficult and knowing you’re not in control. The good thing about change is that it can give a new perspective. This new doctor definitely did! He discovered I have Ehlers-Danlos Syndrome , a connective tissue disorder that causes joint (sub)-luxations, neck instabilities, blood pressure, vascular risks, and many more annoying things. 10's Because of all the uncertainties in my life, I had a life coach teaching me breathing and meditation practices that helped me calm my mind when I felt overwhelmed because of pain, nausea, and spasms. This gave me my direction in life. Working from love, for yourself and all others. I also did several retreats to be as free in my body as I can be. In 2006, Dutch television showed the world's first beauty pageant (Mis(s) Verkiezing) for women with a disability. This was an opportunity I had to take. The winner would have a team for a year to make real changes, and you would have a meeting with the prime minister. I auditioned and was one of the 12 women on the live show. I learned so much from this experience. Not only how to present yourself but also about people's perceptions of having a disability. Why should you show yourself like that... Well, we show it because we are here! I came fourth, which was more than I could imagine. I was the only one with a so-called hidden disability. I started using walking aids later that year. I met amazing people with whom I’m still connected. There’s one foundation I would like to explain about. I met the director at an event from the beauty pageant. He introduced me to the founder of the foundation called Stichting Intermobiel . A foundation for people with disabilities who are mostly housebound, like the founder herself. In the beginning, I helped as a volunteer to raise money or bring awareness. Nowadays, I’m an ambassador and speak about sex with a disability, having children with a disability, write columns (Dutch only, sorry), and participate in a monthly Zoom where we speak about the good, the bad, and the ugly in our lives in a completely discreet zone and many more activities. Present Because of all these and many more amazing highs and lows in my life, I decided it was time to combine all the things I learned and love to share with you. With my hands almost non-functional, the Elephant butt is nowadays the only thing that I can draw. If I knew this as a child, I would have gone wild. But when life gives you an elephant butt, I turn it into MUNISA ELEPHANTI ! MUNISA ELEPHANTI is from me for you! Loving yourself, feeding yourself, inspiring, desiring everything for you. As I promised, the moon will be your light; you’ll find new moon lifestyle activities, for instance, meditation, recipes, or music. On the full moon, you’ll find more stories about me. My view on life or things I have experienced. For the sun will always rise, you’ll have to wait a little bit longer. Here you’ll find my sunrise, how I make my art, and the sunset with finished artwork. It will be a bumpy road. No doubt about that, but in the end, it will be filled with tickles and laughter! MUNISA ELEPHANTI thanks you for reading this! Meet the TEAM

PRIVACY We value your privacy M U N I S A E L E P H A N T I Privacy Policy ​ At Munisa Elephanti we value your privacy. This privacy policy will explain how our organization uses the personal data we collect from you when you use our website. Topics What data do we collect? How do we collect your data? How will we use your data? How do we store your data? Marketing What are your data protection rights? What are cookies? How do we use cookies? What types of cookies do we use? How to manage your cookies Privacy policies of other websites Changes to our privacy policy How to contact us How to contact the appropriate authorities What data do we collect? Munisa Elephanti collects the following data: Personal identification information (Name, email address, phone number, etc.) How do we collect your data? You directly provide Munisa Elephanti with most of the data we collect. We collect data and process data when you: Register online or place an order for any of our products or services. Voluntarily complete a customer survey or provide feedback on any of our message boards or via email. Use or view our website via your browser’s cookies. How will we use your data? Munisa Elephanti collects your data so that we can: Process your order and manage your account. Email you with special offers on other products and services we think you might like. Get in touch with you via email or phone after you voluntarily send us a message via our website. When Munisa Elephanti processes your order, it may send your data to, and also use the resulting information from, credit reference agencies to prevent fraudulent purchases. ​ How do we store your data? Munisa Elephanti securely stores your data in our secured space at Google Workspace and WIX.com. Munisa Elephanti will keep your personal identification information for one year after the last contact. Once this time period has expired, we will delete your data by erasing the data from the previous mentioned platform. Marketing Munisa Elephanti would like to send you information about products and services of ours that we think you might like. If you have agreed to receive marketing, you may always opt out at a later date. You have the right at any time to stop Munisa Elephanti from contacting you for marketing purposes or giving your data to other members of the Munisa Elephanti Group. If you no longer wish to be contacted for marketing purposes, please click here . What are your data protection rights? Munisa Elephanti would like to make sure you are fully aware of all of your data protection rights. Every user is entitled to the following: The right to access – You have the right to request Munisa Elephanti for copies of your personal data. We may charge you a small fee for this service. The right to rectification – You have the right to request that Munisa Elephanti correct any information you believe is inaccurate. You also have the right to request Munisa Elephanti to complete the information you believe is incomplete. The right to erasure – You have the right to request that Munisa Elephanti erase your personal data, under certain conditions. The right to restrict processing – You have the right to request that Munisa Elephanti restrict the processing of your personal data, under certain conditions. The right to object to processing – You have the right to object to Munisa Elephanti’s processing of your personal data, under certain conditions. The right to data portability – You have the right to request that Munisa Elephanti transfer the data that we have collected to another organization, or directly to you, under certain conditions. If you make a request, we have one month to respond to you. If you would like to exercise any of these rights, please contact us at our email: love@munisaelephanti.com Cookies Cookies are text files placed on your computer to collect standard Internet log information and visitor behavior information. When you visit our websites, we may collect information from you automatically through cookies or similar technology For further information,visit https://www.aboutcookies.org/ . How do we use cookies? Munisa Elephanti uses cookies in a range of ways to improve your experience on our website, including: Understanding how you use our website What types of cookies do we use? There are a number of different types of cookies, however, our website uses: Functionality – Munisa Elephanti uses these cookies so that we recognize you on our website and remember your previously selected preferences. These could include what language you prefer and location you are in. A mix of first-party and third-party cookies are used. Advertising – Munisa Elephanti uses these cookies to collect information about your visit to our website, the content you viewed, the links you followed and information about your browser, device, and your IP address. Munisa Elephanti sometimes shares some limited aspects of this data with third parties for advertising purposes. We may also share online data collected through cookies with our advertising partners. This means that when you visit another website, you may be shown advertising based on your browsing patterns on our website. How to manage cookies? You can set your browser not to accept cookies, and the above website tells you how to remove cookies from your browser. However, in a few cases, some of our website features may not function as a result. Privacy policies of other websites The Munisa Elephanti website contains links to other websites. Our privacy policy applies only to our website, so if you click on a link to another website, you should read their privacy policy. ​ Changes to our privacy policy Munisa Elephanti keeps its privacy policy under regular review and places any updates on this web page. This privacy policy was last updated on 6 December 2023. How to contact us? If you have any questions about Munisa Elephanti’s privacy policy, the data we hold on you, or you would like to exercise one of your data protection rights, please do not hesitate to contact us. Email us at: love@munisaelephanti.com How to contact the appropriate authority? Should you wish to report a complaint or if you feel that Munisa Elephanti has not addressed your concern in a satisfactory manner, you may contact the Information Commissioner’s Office. Email: love@munisaelephanti.com