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 Welcome, Meditative Movers!

You have landed in a place to practice Meditative Movements™ with Natalie Lu. I am a Registered Nurse with a Master of Science in Nursing/Health Care Education who currently practices as a Quality and Patient Safety Coach, following my clinical practice years in pediatric acute care and family birth. Since 2015, when I was working at the bedside, I have beem seeking activities and reflection to maintain resilience in my nursing practice.

Meditative Movements have been a central focus of my self-care in moments of restoration outside of work and in practice. The movements are designed to center ourselves, to energize, and to release thoughts and emotions that prevent us from delivering the care we are capable of giving to ourselves and to the patients we serve. You have everything you need to practice the movements in your own mind, body, breath, and being, and they are portable enough to weave into ways you move your body throughout the course of a day.

A 2017 University of Minnesota research study found Meditative Movements to reduce anxiety, depression, and fatigue, while improving emotional and functional wellbeing.

This webpage is a 'virtual studio' collaboration between Natalie Lu and Meditative Movements creator, Ellie Peterson. Join us for

  1. a half hour class taught by Natalie Lu featuring four Meditative Movements™ (above).
  2. individual videos with written instructions of the four Meditative Movements™.
  3. worksheets developed by Natalie to further explore the meaning of the movements.

Roll out your virtual mat by scrolling down and strike a pose to reset your resilience in the present moment! Together, we can poise ourselves in our practice of caregiving. Below you will find a practice worksheet tool to make more meaning out of the movements. Thank you for joining us in this virtual studio where you can try a movement (or four) and experience how this technique can enhance your professional practice of caregiving and your personal practice of life.

For more ways to practice Meditative Movements or to schedule an individual or group class, email Natalie at: thereflectivenurse@gmail.com.

 I Am Loved Meditative Movement™

  1. Hands are open on your thighs or arm rest. Inhale.
  2. As you exhale, cross one hand and touch opposite shoulder. Say "I" when hand is on shoulder.
  3. Cross other hand and touch opposite shoulder. Say "am" when hand is on other shoulder.
  4. Say "loved" as you rock side to side giving yourself a hug.

I Am Loved Worksheet I Am Loved Worksheet Text

 I Choose Meditative Movement™

  1. You can be seated or standing. Start with your arms up in goal post position. Bend at waist. Rest one hand on the other. Place head on hands. Return to upright position. (4x)
  2. Inhale bending at waist. Rest one hand on the other. Place head on hands.
  3. Exhale and return to upright position. (4x)
  4. As you inhale, bend at waist. Rest one hand on the other. Place head on hands.
  5. Replace the exhalation with the affirmation.
  6. Say "I." As you bring your body up say "choose."
  7. Feel the engagement of your core muscles. Feel the connection to the earth. Feel your personal power increase. (4x)

May you exercise your power of choice wisely.

I Choose Worksheet

 I Am Valuable Meditative Movement™

  1. Remember to adjust the movement to fit your physical ability.
  2. You can be seated or standing. Feel your feet connected to the earth and place your body in alignment. Slowly bring your heels off the floor. Hold the position. Return your heels to the floor. (4x)
  3. Integrate your breath. Inhale.
  4. Exhale and lift your heels off the floor. Hold the position. (4x)
  5. Inhale.
  6. Exhale. As you hold your position, say "I am valuable". You can repeat the affirmation however long you can hold the pose. If you have a lot of mental resistance, you can say "May I feel valuable".
  7. Return your heels to the floor. (4x)

May you know your intrinsic value and feel it throughout your day. Yes to more self-love!

I Am Valuable Worksheet

 I Let Go Meditative Movement™

  1. Remember to adjust the movement to fit your physical ability.
  2. You can be seated or standing. Feel your feet connected to the earth and place your body in alignment. Move your arms behind your back and grab a hold of arms. Release your hold and drop your arms back to your side.(4x)
  3. Integrate your breath. Inhale.
  4. Exhale. Move your arms behind your back and grab a hold of arms. Release your hold and drop your arms back to your side. (4x)
  5. Inhale.
  6. Exhale. As you tighten your grip, say "I". Own your power. Feel it. Then as you drop one arm down, "let", the other arm "go".
  7. Repeat the movement with the affirmation. (4x)

I Let Go Worksheet

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