From Šempiňada,
I'm Colleen Thomas.
This is 10 minutes for your heart.
Today we will expand and take up space.
Welcome to The Circle.
If you're new here,
Welcome.
My name is Colleen and Ukraine is strong in my heart.
This meditation is my offering to you today.
It's one small thing I can do to help and so I'm doing it.
Just a little note,
I'm here as a meditation teacher,
But I'm not a therapist.
If today feels a bit heavy,
Our show notes have some resources that might help wherever you are in the world.
Also,
A reminder that everything I say today is a suggestion,
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.
Whenever we get together,
I'll ask you to bring something.
Today it's a sunflower.
If you have one,
That's wonderful and if not,
Just think of one.
But before we begin,
Notice how your body is feeling right now.
Is there anything that would feel comforting?
Perhaps you might connect with your heart,
Your skin,
Or your breath.
And it's okay if you're feeling numb today and you can't tell what feels good.
So now if you'd like,
Take a deep breath with me like this and again and one more time.
How does your body feel now?
Does it want to move a little or shake?
Maybe shake off some stress?
Just listen to your body.
While your body is moving or shaking,
If it is,
Try to feel down into the ground.
Like you're going down through the floor into the ground.
Feel safe and let go of stress,
Worries,
Or anything bothering you.
Trust your body.
It knows what to do.
As your body moves,
You can ground yourself by feeling or imagining a connection to the earth beneath you.
And if grounding doesn't resonate with you,
Try focusing on a sensation or a thought that brings you comfort.
Imagine you have roots like a tree reaching down.
These roots not only keep you steady but also bring good healing energy up from the earth.
Let that energy flow up into your roots,
Into your body,
And up to your heart.
Feel it making you stronger,
More sure,
And filled with power.
Imagine this power glowing from your heart,
Your eyes,
And your skin.
And now pick up or think about your sunflower.
This sunflower is strong.
This sunflower is bold.
This sunflower takes up space.
It's not shy.
It's strong and sure.
You might imagine this sunflower within a field of sunflowers in front of a blue sky,
Just like the Ukrainian flag.
Picture yourself as this sunflower,
Glowing with warmth,
Strength,
And confidence.
This sunflower is here to remind you how to be strong and bold.
And as you are being strong and bold,
Notice if there's anything that would make this experience of taking up space feel more comfortable to you.
What would that be?
How is it possible?
What would it feel like to be very comfortable taking up space,
To be very comfortable being strong and bold right now?
It's wonderful and important for you to take up space.
It's a good thing for you to be bold.
The world needs you.
Breathe slowly while focusing on the sunflower and imagine yourself shining even brighter.
Keep breathing and feel yourself getting bigger,
Filling up the room with your light and your heart.
And now pretend you're filling your whole city or town with your light and heart.
Keep breathing and imagine you're blooming like a beautiful flower.
You are amazing.
May we always remember our right to be as big and bold as we want every day.
May it be so.
Remember to breathe today,
Breathe and expand,
And enjoy the music as you transition back into the space you are in.
Our music was written by Ukrainian artist Audio Coffee.
It is called Hope and Peace Believe in Ukraine.
I'm Colleen Thomas.
Thanks for listening.
