From Champignyada,
I'm Colleen Thomas.
This is 10 minutes for your heart.
Today we will shed our skin.
Laskavo prosimo to nasho hokola.
Welcome to the circle.
Privit druzi,
Privit lubit druzi.
Slava Ukraini.
If you are new here,
Welcome,
Welcome.
My name is Colleen and Ukraine is strong in my heart.
As you know,
I'm not a therapist,
But our show notes have links to professionals and resources worldwide.
And also,
Today we will be doing some breath work,
So be safe.
Do not drive or operate machinery while you listen.
Today we won't use a physical object,
But instead a place.
If possible,
Find a quiet space where you can really focus on your body.
Let's try a breathing technique called the double inhale.
First,
Take a big breath in through your nose.
And then a smaller one on top of that.
Finally,
Breathe out slowly through your mouth.
The whole thing sounds like this.
Try it with me if you like.
Breathe in.
And then a little more.
And then out through your mouth.
Notice how you feel.
Does this type of breath feel good to you?
If it doesn't feel good or it's difficult in any way,
It's okay to breathe in whatever way feels right to you.
If it does feel okay,
Let's do another one together.
So you'll breathe in through your nose,
In a bit more,
And then out through your mouth.
Good.
How do you feel?
Now let's use this breathing technique to let go of the old.
The old ways,
The old patterns,
The old self.
Let's do an experiment.
Let's try using this breath work to shed our skin like a snake.
Remember to listen to your body as we work together.
Pay attention to your body and stop if it's too much or if you need a break.
So this is my idea.
The first breath in will go into the body.
And then the second breath in will go into the skin.
So the first breath,
Breathe into the body.
And the second breath,
Into the skin.
Then as you exhale,
Imagine shedding your old self,
Just like a snake sheds its skin.
So you breathe into the body and then the skin,
And then breathe out to release the old.
So body,
Skin,
And release.
You can breathe out anything you no longer need,
Fears,
Barriers,
Judgments.
And now just breathe normally.
But let the process of release continue.
Allow your old skin to drop off.
Allow your old self to drop away.
Visualize yourself emerging new and clear.
Feel free to continue experimenting with a double inhale.
If you're dizzy at all or you feel like you've had enough,
Just use your regular breathing.
Allow the old to drop off,
To drop away.
Allow yourself to gently and effortlessly shed your skin,
However you might need to or want to shed your skin today.
Whatever parts of you or experiences you've had that you're ready to let go of,
Just allow those things to fall away and feel yourself reborn.
Again,
Visualize yourself emerging new and clear.
If you are doing the breathing,
Maybe join me in one final breath into the body,
Into the skin,
And releasing.
And you might want to rest a little bit as the meditation ends.
Allow your body to rest.
Allow your breath to become normal again.
Allow your heart to rest.
Notice what it feels like to be in your new skin.
Maybe move around just a little bit,
However is comfortable for your body.
Notice what it feels like.
How do you feel?
What do you notice?
May we remember that our breath is a powerful friend as we move through life,
Constantly renewing ourselves.
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.
I'm Colleen Thomas.
Thanks for listening.
