Hello,
This is Petrina.
Thank you for being here with me.
This practice was inspired by my late great-grandma.
It will be in three parts.
I'll start by singing Amazing Grace,
Which is a song that we often did together.
It has brought me much joy,
Much comfort,
And much ease my entire life.
Followed by the reading of Psalms 23rd,
One of her favorite psalms that we often read together.
And then I will close with a meditation.
This is a wonderful three-parter,
A great way to start any morning,
But particularly Sunday mornings,
Which is when we often did this sequel.
So I'll start by singing Amazing Grace.
Praise God!
Praise God!
Praise God!
Praise God!
Praise God!
And now,
The reading of the 23rd Psalm.
The Lord is my shepherd,
I shall not want.
He maketh me to lie down in green pastures.
He leadeth me beside the still waters.
He restoreth my soul.
He leadeth me in the path of righteousness,
For His name's sake.
Yea,
Though I walk through the valley of the shadow of death,
I will fear no evil.
For Thou art with me,
Thy rod and Thy staff,
They comfort me.
Thou preparest a table before me in the presence of my enemies.
Thou anointest my head with oil,
My cup runneth over.
Surely goodness and mercy shall follow me all the days of my life.
And I will dwell in the house of the Lord forever.
Amen.
When you feel comfortable,
Slowly bring your eyes to close.
Or take them to a soft gaze,
Whatever feels most comfortable in your body.
And when you get to that place of comfort,
See if you can make yourself 5% more comfortable.
And now,
Take a deep breath in through your nose.
Feel the air come up from your belly,
Through your ribcage,
Through the top of your chest.
And then exhale,
Chest,
Ribcage,
Belly.
Bigger,
Deeper breath in,
Belly,
Ribcage,
Chest.
Big exhale out,
Chest,
Ribcage,
Belly.
Biggest,
Deepest breath in from your belly.
Feel the air expand through your ribcage.
Draw that up through the top of your chest.
And hold it at the top for just a moment.
Let it circulate through your heart space.
Let it nourish,
Let it cleanse,
Let it purify.
Let it soften,
Let it heal.
And then open your mouth and exhale,
Chest,
Ribcage,
Belly.
Releasing what is no longer serving you in this moment.
And then feel your entire body settle deeply into the space that you're in.
Become fully present into this moment.
Feel into your beautiful body.
And let's dive deep into a body scan.
Starting at the crown of your head.
And then gently glide down to your forehead.
Relax all the little muscles in your forehead.
Gently move your awareness down to your eyes.
Feel into the back of your eyes,
Nose,
Your right nostril,
Your left nostril.
Take your awareness to your jaw,
Your cheeks,
Your top lip.
And notice what your heart is telling you in this moment.
What is showing up?
Maybe there's grief,
Maybe there's sadness.
Maybe there's pain,
Grievance,
Resentment.
Maybe there's lightness,
Heaviness.
It could be joy,
Comfort,
Ease,
Peace.
Whatever you find in your beautiful heart.
Don't change it,
Don't fix it,
Don't do anything.
Simply observe and let it radiate through your being.
Let it process.
And then breathe into your heart.
And release.
Letting go of anything that is not serving you.
And continue to scan the body.
Move all of your awareness down through your belly.
Through your ribcage.
Right ribcage,
Left ribcage.
And then gently glide down to your pelvic floor.
Your lower back.
Your neck.
Your right thigh.
Your right arm.
Right fingers.
Your right leg.
Top of your right foot.
Sole of your right foot.
And then gently glide your awareness to your left side.
Now feel your entire body relax into the surface that's holding you.
The surface that is protecting you.
Know that it's safe.
Know that it's okay to let go and to release.
What is no longer serving you in this moment.
Breathe into your entire body.
Feel yourself being breathed.
Open your mouth.
And exhale.
Empty,
Empty,
Empty.
Feel your entire body lighten.
Soften.
Feel your nervous system becoming calmer.
More at ease.
Feeling safe.
In your beautiful body.
Take a moment to let the energy that you just created.
Let it take hold.
Let it integrate into your being.
Into your entire being.
And then carry this feeling forward with you.
The space you've just created to support yourself.
And to support others around you.
I hope this practice leaves you feeling lighter.
Calmer.
Safer.
More joyful.
More peaceful.
And take those feelings with you.
And let it radiate out into the world.
I hope you will continue to move your body.
Continue to meditate.
Continue to be kind.
Continue to be loving.
And cultivating peace in your beautiful heart.
Until we meet again.
From my heart to yours.
With so much love.
Together we say.
Namaste.
Thank you for your practice.
I'll see you soon.
