esther m palmer

preparing for calm: ten reclining + seated movements

This week's Moved to Heal practice offers the same reclining and seated movements as last week in a slightly different order. Sometimes the sequence of movements changes the way we experience them. I hope you'll give either or both of these 10 movement practices a try, perhaps as a way to connect to your body in movement. Or just as a break from the rest of your day!
Listen to "preparing for calm: 10 reclining + seated movements"

The 10 movements in the "preparing for calm" episode

  • Reclining bridge, arm lift + lower
  • Reclining, hug legs in
  • Bridge, lift hips (hip bridge)
  • Reclining, leg windshield wipers
  • Sidelying, arm open + close
  • Sidelying, press up to sit + lower back to floor
  • Sitting cross-legged, twist the torso side to side
  • Sitting cross-legged, side-bend the torso side to side
  • Kneeling seat, hug or cross arms
  • Kneeling seat, fold torso forward (child's)

I guide you through this practice step by step, and you can choose to skip or stay with any area you like.


What makes this trauma informed?

Noticing what you feel. I regularly invite you to notice whether you feel anything during a practice or movement. I invite you to bring attention to sensation, breathing, and choices. The intention is to allow you to develop a greater awareness of yourself, your body, and what you need moment to moment. Some days, sensation might be just sensation. Some days, sensation might be a revelation. There are no expectations, simply attempting to be in the present moment. You can always choose how to make use of invitations to observe and notice. Where you direct your attention is up to you.


Integration suggestion

After listening to the episode, perhaps take a moment to check in: did you notice something that you want to remember or follow up on? If yes, maybe jot it down in a notebook or record a voice memo to help you remember.

Be moving, be true, be you

photo credit andrew buchanan, found on unsplash

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