From Šempiňada,
I'm Colleen Thomas.
This is 10 Minutes for Your Heart.
Today we will open and trust and love and release.
Welcome to the Circle.
If you're new here,
Welcome.
My name is Colleen and Ukraine is strong in my heart.
I'm not a therapist,
But I can share some great resources with you.
Please find them in the show notes.
Before we begin,
I want to thank you for being here,
Simply being here.
I want to thank you for living another day on this earth.
And I want to thank your heart for beating with such incredible courage and strength.
Today's object is something that's always with you.
It's your heart.
If you'd like,
Join me in bringing a focus to your heart and take a breath.
Today is about opening up,
Flowing and being grateful.
But first,
See how your heart feels today.
Is it feeling strong?
Then you can be bold in our meditation.
If it's feeling tender,
A little tender,
Very tender,
Or completely broken.
Be very,
Very gentle.
If you notice yourself spacing out or feeling numb today,
That's okay.
You might switch it up.
Move around a bit.
Walk around the room if you can.
Just do what feels right.
To begin,
You can try a little swaying back and forth and back and forth.
You can place a hand on your heart or just imagine one there.
You can allow yourself to sway,
Breathe,
And connect.
You might give yourself a hug and tap on your body.
Left,
Right,
Left,
Right.
Or tap your toes.
Left,
Right,
Left,
Right.
Or walk around a bit.
Left,
Right,
Left,
Right.
And breathe.
If physical movement isn't available to you,
You can imagine this back and forth pattern in your mind.
I ask you to listen to what your body tells you it needs today.
Does it need a comforting hug that lasts all day?
Does it want to release old stuff by shaking it out and breathing?
Or maybe it wants to dance,
Celebrate,
And express itself boldly.
This is your time,
Your space.
I'm going to play some music and just give you time to express.
Time to express and be yourself.
There's no wrong way to do this.
Just trust your body and give it what it needs.
Flow with it.
Remember to breathe.
Just trust your body.
This is your time.
If you're not sure what to do,
Just let your body move any way it wants to.
Keep breathing.
You are here with us.
We are here with you.
Allow yourself to feel and express whatever is there.
Just trust and open and love.
Amazing.
Now let your body rest.
You can lie down on the floor or maybe sit in a chair.
Find a way to be completely relaxed.
Notice how you feel.
When you're ready,
Roll to your side and sit up very slowly.
Take your time.
I'm so grateful you are with us today.
May we remember that our bodies and our hearts are incredible.
We are capable and we're not alone.
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.
Our music was written by Ukrainian artist Audio Coffee.
It's called Hope and Peace,
Believe in Ukraine.
Today's dance music is also from Audio Coffee.
I'm Colleen Thomas.
Thanks for listening.
