Hello,
This is Petrina and welcome to this Refuel with Movement,
Music and Nature guided meditation.
Begin seated or lying down in a comfortable position.
Close your eyes or bring them to a soft gaze,
Whatever feels safe in your body.
Take a slow,
Deep breath in through your nose and let it out gently through your mouth.
Exhale,
Let something go.
Take another breath in through your nose,
Feel your belly rise,
Ribcage expand,
Heart open.
Open your mouth and slowly release the air back out,
Slowly,
Gently.
One more time,
Big breath in,
Belly rise,
Ribcage expand.
Chest lifts,
Heart open.
Exhale,
Chest release,
Soften.
Ribcage release,
Soften.
Belly release,
Soften.
Let your body settle,
Be at ease,
Be comfortable.
Today we're here to refuel,
To fill the well within us.
Oftentimes we're giving,
We're holding space for others,
We're supporting in the many hats we wear.
Take a moment now to feel into your body and just notice.
Where do you feel empty?
Where do you feel heavy?
And without judgment,
Simply acknowledge what's here.
Don't change,
Don't fix,
Don't adjust.
Just sit in observation.
Now imagine yourself waking in the morning.
Maybe you're feeling a little depleted,
A little tired,
Exhausted,
Unmotivated.
Visualize yourself sitting in stillness.
Maybe smelling the soft aroma of your coffee.
Feeling the quiet.
And then breathing in that stillness.
Let it wash over you like a gentle wave from the ocean.
Now picture yourself unrolling your yoga mat or a towel or just a blanket on the floor.
Maybe you're on a sandy beach somewhere.
Feel your body,
Visualize your body,
Begin to move,
Stretch,
Flow.
Maybe you actually move your body in this moment in any way that feels good,
Waking up your intention.
Each gentle movement feeds your energy.
Each breath feels like a gentle sip,
Just a little sip of life.
Fresh oxygen flowing through your body.
Now visualize yourself stepping one step at a time.
The sun greets you,
Warms your body as it touches your skin.
As you feel the great outdoors embrace you.
Notice the whisper of the breeze.
Maybe there's rhythm of the distant music flowing through your ears.
Notice the steady beat of your own heart.
With each natural breath,
You take in nature's energy,
The warmth,
The light,
A sense of renewal.
With each natural exhale,
You let go of what no longer serves you.
Let go of fatigue,
Of worry.
Let go of pain,
Of grief,
Anger,
Frustration,
Resentment,
Sadness,
Loneliness.
With each exhale,
Just release,
Soften,
Surrender.
Stay here for a few moments,
Watching your breath.
Maybe you're hearing that soft music in the background.
Visualizing nature wrapping around you like a soft blanket.
Refueling,
Recharging,
Renewing,
Rejuvenating,
Resetting.
As you move through today,
Know that you can come back to this place anytime you need.
A place where you fill your cup so that you can pour from abundance rather than depletion.
So that you can support others with your overflow.
Take one more deep breath in through your nose.
Open your mouth and sigh it out.
Release,
Surrender,
Let go.
Take a few moments of silence,
Stillness.
And just sit in observation,
Watching your thoughts,
Feeling yourself being breathed.
Letting your practice absorb and settle into every fiber of your being.
Slowly and mindfully,
Bring your awareness back into the space.
And just notice,
Notice the lightness,
The calm,
The ease,
The comfort within your beautiful body.
Notice the change that occur with time and space spent nourishing your heart,
Your mind,
And your body.
Take this calm with you and let it serve.
Let it be your guide as you flow through this day.
With ease,
With calm,
With joy,
And with peace in your beautiful heart.
As always,
We close practice with love and gratitude from my heart to yours.
Namaste.
