From Champignyada,
I'm Colleen Thomas.
This is 10 minutes for your heart.
Today we will wash away doubt.
Laskavo prosimo do nasho hokola.
Welcome to the circle.
Privit druzi,
Privit lupi druzi.
Slava Ukraini.
If this is your first time here,
Welcome.
I am so glad you are joining us.
This meditation circle is special because it exists beyond space and time.
It doesn't matter when you listen or where you are in the world.
We are together when we listen.
As you know,
I'm not a therapist,
But our show notes have links to professionals and resources worldwide.
Each time we work together,
I will ask you to bring an item.
This item will help us focus our intention.
Today's item is a bowl of water.
Today we'll try a special kind of meditation called Kundalini meditation.
Kundalini meditation comes from the Shakta Tantra tradition within Hinduism.
This meditation has four parts.
Shaking,
Dancing,
Sitting,
And relaxing.
Normally each part takes 15 minutes,
But today we'll do them for 30 seconds to a minute each.
The goal is to gently wake up your body and say hello to your spirit.
You are welcome to participate as much or as little as you want,
And it's fine to do only the parts of the meditation that feel good to you.
It's also fine to simply let your body rest and just imagine shaking and dancing.
So let's start with shaking.
Just gently shake your body to the music.
You can shake your hands,
Your arms,
Your hips,
Your legs,
Or your feet.
Whatever is easy.
Whatever feels good.
You can shake while sitting,
Standing,
Or even lying down.
Be sure to only move in ways that feel good.
Now let's let the shaking turn into dancing.
Again,
Any position is fine and only move in ways that feel good.
Dance however you like.
Just let go and feel free.
Remember to breathe while you dance.
Now let's sit down and listen.
You can close your eyes if you want.
Just sit quietly and listen to the music along with any other sounds around you.
Just listen.
Feel the vibrations in your body.
And finally it's time to relax.
Find a way to completely relax if you can.
You can lie down on the floor and close your eyes or find a way to rest that is deeply restorative.
This is a time to rest and let the good feelings from the meditation sink in.
If it feels good to you,
Take a breath and maybe another.
If you are lying down,
Consider rolling over to your side.
When you're ready,
You can sit up if you would like to.
Our focus today is to let go of doubt,
To wash it away.
Do you have worries or things you're not sure about today?
Notice if your body feels heavy in places like your belly or your heart.
If it's too much,
Take a breath and maybe move a little.
Pay attention to your body.
If it's trying to tell you something like a tummy ache or a heavy heart,
You can touch that part of you and say,
I hear you.
Thank you.
I'm here with you.
We want to honor these feelings because the body always tells the truth.
Slowly,
Slowly see if these heavy feelings would like to move into a part of your body that's easy to wash.
Perhaps your hands or your feet.
When you're ready,
Grab your bowl of water.
This is sacred water from the earth that is here to hold these feelings for you.
Explore what it feels like to slowly wash your hands or your feet in this water.
If you are imagining this process in your mind,
Know that imagining it is just as powerful as doing it.
Feel any heavy feelings moving out of your body and into the water.
Keep washing until all of the heaviness is gone.
Trust the process.
Now that the doubt is washed away,
Notice how you feel.
Do you feel brighter and a bit more confident?
You might want to say thank you to this water as you release it later.
Return to your space slowly.
Maybe take a few deep breaths.
I'm so glad you were here with us today.
May we remember how strong and beautiful we are under any heavy feelings.
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.
Tremajte i peržicebe.
Slava Ukraini.
Our theme song was written by Ukrainian artist Audio Coffee.
Today's dance music was from Wow!
Format Beyond the Limits,
Also a Ukrainian artist.
I'm Colleen Thomas.
Thanks for listening.
