Refresh + Renew Meditation

This meditation is designed to relax, nourish, and heal you from the inside out. Begin with a gentle release of tension from your body and mind. Next, a guided visualization takes you through a beautiful meadow to a private waterfall on a warm, spring day. Let go of any lingering stress or worry as you relax, open and receive deep healing from nature.

Transcript

So just begin by finding a comfortable seated position and close your eyes.

And just begin by taking a few deep breaths in and out through your nose.

Just starting to draw awareness and attention to your breath.

Not trying to change it or to judge it in any way.

Just to notice what your breath is starting to sound like.

And just noticing what's on your mind,

What's been happening for you today so far.

And letting it go gently as you give yourself permission to relax for just the next few minutes.

Taking this time for yourself for your healing and relaxation.

And as you breathe,

Just draw attention now to what it feels like in your body.

Noticing the gentle rise on the inhale as you breathe in.

And the exhale,

The falling of your chest and abdomen as you breathe out.

Just noticing.

Perhaps you notice the feeling of the breath in front of your nose.

Feel the breath and its warmth as you exhale and its coolness as you inhale.

Allowing the mind to relax as you start to tap into your body.

And noticing what your body feels like today.

Every day is a little bit different.

So just notice perhaps if there's any tension that you're feeling in your body.

And as you become aware gently of the tension,

Just see if with your breath you can invite the air to travel to those places that you're feeling tension.

Allowing them to loosen up just a little bit.

Feeling your breath traveling to all the different nooks and crannies.

And as you continue to breathe,

Just bring attention to what's on your mind.

Perhaps there's thoughts,

There's feelings,

Things you have to do later today.

So not trying to get rid of them,

Just noticing what's here on your mind.

And imagine almost as if they're like subtitles or the images are like a movie on a screen in front of you.

You're watching comfortably from your couch or the movie chair.

Just starting to get some distance from your thoughts and just noticing them passing.

Bringing your attention now back to your breath as you breathe slowly and gently through your nose.

Allowing those thoughts,

Those images just to pass gently in front of you.

And now I want you to imagine for a moment that you enter a beautiful field on a gorgeous spring day.

And imagine the grass green at your feet.

In fact,

You're barefoot.

And just feeling the nourishing earth energy below you,

Damp yet warm.

And feeling the spring sun shining above you.

And in this beautiful field,

You notice some birds.

The gentle singing of some beautiful birds in the distance.

Calling you,

Inviting you to have fun and play.

Perhaps you notice a few butterflies splitting about.

You see flowers of all colors of the rainbow as you look around.

And you gently walk down this path that appears in front of you.

A gentle breeze on your face.

That golden sun shining from above.

And as you continue to walk down this path,

You eventually come to a waterfall.

A beautiful waterfall.

The golden light of the sun shining on its water,

Glistening.

And it's a warm day and you feel like going in for a little bit of a swim.

So you start to wade in gently into this nourishing water.

As you move in gently to your ankles.

Feeling that cool water on your feet refreshing.

And now feeling that water up to your knees.

And perhaps up to your waist.

But it's not too cold.

It's quite comfortable and refreshing today.

And allowing yourself to wade into the water and you lay on your back and you float.

Allowing this water to support you.

And you hear the roar of a nearby waterfall.

The mist spraying around.

And if it feels comfortable,

Perhaps you float near the waterfall.

And allow the water to come down upon you gently as if it's just washing away any negative or stuck energy in your space.

Just allowing this water to rain down on you gently and comfortably.

There's a washing away of anything that's not serving you.

Feeling your body cleansing,

Nourishing.

As you emerge back into the water floating on your back.

You feel the sun above you warming you.

You feel refreshed and calm.

As you walk now,

Wade gently out of the water and onto a nearby rock.

The rock is smooth and comfortable as if it was meant for just for you to relax.

And as you lay down on this rock,

You feel the warm sun above.

The gentle breeze.

Something that you've left behind,

Anything that's not serving you.

And that sun is filling you up with positive energy.

That golden sun.

You feel it from the top of your head traveling down through your face,

Your neck and your shoulders.

This warm golden light now traveling down each of your arms as you drink it in.

Flowing down your chest,

Around your heart,

Down into your stomach,

Your abdomen.

All your organs filling you.

Now down to your hips and your pelvis.

Down each of your legs.

Nourishing you with this wonderful sun energy.

And you can almost feel it like a healing on a cellular level.

As each of your cells is open and allowing and drinks in this warm golden sun enlivening your cells.

And now you feel the sun,

Its rays traveling into your nervous system.

You feel this warmth traveling through your brain.

Rejuvenating and enlivening your brain.

As you breathe here gently,

And if your mind wanders,

Not a problem,

Just bring your attention back to that feeling of the warm golden sun and the expansion of your cells.

And now you gently arise from this seat and you walk back slowly back down the path from which you came.

Back towards the meadow with the rainbow of flowers.

In your bare feet,

The sun has now dried you and you feel that cool breeze again touching your body.

As you walk back up the path,

Hearing the birds,

Seeing the occasional butterfly,

Feeling a sense of gratitude for this experience and knowing that this place is here for you anytime you need a moment to relax.

You look up and you see these gorgeous tall trees blowing gently in the wind,

Their branches crackling ever so slightly,

Feeling a sense of support around you from all the plants and animals nearby,

Guiding you,

Being patient with you,

And loving you for exactly who you are.

Feeling that sun like a healing balm,

And if it feels comfortable,

You can take a moment to touch your heart and just offer some gratitude.

See if you can identify some things in your life that you feel extremely grateful for right now.

It could be this experience,

Perhaps it's a loved one in your life,

Perhaps it's a special animal or a memory,

And bring that gratitude into your heart.

And imagine for a moment that you're breathing like you've got nostrils there down on your heart as you breathe in the sense of gratitude for all that you have and all that you will be.

And especially now thinking yourself for taking the time to show up and to nourish in this way.

As you continue to breathe,

Just take a few deep breaths here on your own.

And if your mind starts to wander again,

Not a problem.

Just bringing your attention back to your breath,

Noticing the sensations,

Perhaps the coolness as you inhale and the warmth as you exhale.

Letting your belly rise and fall gently with each breath as you continue to rest here for just a few more moments in this peace and equanimity.

And just begin now to wiggle your fingers and wiggle your toes,

Bringing attention and energy back into your body.

And when you're ready,

You can open your eyes and return to the room.

Reviews

I needed this to help me take a moment and reset. The imagery was perfect as was the gentle guidance to allow other thoughts to float by as needed. I received exactly what I needed. Thank you.

Felt this meditation like warm butterscotch in my belly - Yum! Especially loved the healing of my nervous system - my whole body said, “Oh, thank God.” ;)