From Champignyada,
I'm Colleen Thomas.
This is 10 minutes for your heart.
Today we will build the circle.
Laskavo prosimo to nashoho kola.
Welcome to the circle.
Slava Ukraini.
Vitayu vas u nasho mu koli.
Maini zvati Colleen.
Ja c Amerike.
Zhevu bilya San Francisco.
Ja vasha trenerka z meditatsii.
I am a meditation teacher and I design ceremonies to make sense of life.
I am not from Ukraine,
But my heart is with Ukraine.
I offer these meditations from the limited perspective of an outsider,
But I hope you will enjoy them.
Also,
I'm not a therapist.
If you need support today,
Please read the show notes.
There you will find help wherever you are in the world.
So what will we do here in circle?
Well,
First let me tell you that this is a circle that is special because it exists beyond space and time.
You are probably listening in your own room,
Perhaps on headphones,
But when you listen,
You're not alone.
You're part of the circle.
It doesn't matter how far apart we are or what time of day it is.
We are together because we intend it.
Ceremony transcends space and time.
I will invite you to bring an object with you each time we meet.
This is optional,
But it will give you something to hold and touch during the meditation.
This holding and touching will hopefully help you be in your body a bit more.
Today's object is an empty bowl.
Any kind of empty bowl will be fine.
You can grab one now or just imagine one.
Please know that everything I suggest is an invitation.
You have the freedom to imagine or visualize any part of the meditation,
And it's entirely okay to opt in or opt out of any portion based on how you're feeling today.
Always prioritize your comfort and well-being.
Let's journey together at your own pace.
See if you can settle your body now.
Calm your body now.
Maybe take a deep breath.
Maybe take another deep breath.
Does your body want to lie down?
Does your body want to move?
To sway?
Maybe breathe and sway?
What would it feel like to breathe and create some kind of back and forth motion in your body,
Or even in your mind?
Just experiment.
What does your body want you to know today?
What does your heart have to say?
Does your body want to shake or dance or move in another way?
Just experiment.
Just trust your body.
Trust and flow and breathe.
And know that while you're doing this,
We are here with you,
Each of us trusting and flowing in our own bodies with you.
I invite you to take a breath and to grab your empty bowl,
Or just imagine an empty bowl.
You might hold the bowl in both hands.
Remember that everything I say is an invitation.
Look at the bowl and notice its shape.
It's a vessel holding potential.
Imagine it as our circle,
A safe place where we are powerful together.
Maybe see yourself sitting on the edge of the bowl with the other listeners,
Part of the circle.
We are sitting together around the edge of this bowl,
And we welcome you on good days,
And we welcome you on bad days.
See the circle forming in your hands,
And feel the circle forming around you.
Imagine your heart strengthened by our hearts.
Feel the power and strength of the circle filling you up,
Restoring your energy,
Giving you a place to rest and breathe.
We are so glad you are here.
We are stronger because you are here.
You are amazing.
And together we have created it,
A strong healing circle for everyone involved.
May everyone who comes here find what they need.
May it be so.
Remember to breathe today.
Breathe and expand,
And enjoy the music as you transition back into the space you're in.
Tremajteš i berežit sebe.
Slava Ukraini.
Our music was written by Ukrainian artist Audio Coffee.
It's called Hope and Peace Believe in Ukraine.
I'm Colleen Thomas.
Thanks for listening.
