esther m palmer

time for yourself

I invite you to spend a little more time with moving this week, giving you fifteen movements to try as you choose. I've noticed for myself that there are lengths of practice that feel better than others. That said, I've also noticed that so often what I prefer has as much to do with where I am and what's going on around me as with anything else. If you notice that you prefer a longer or shorter practice, I encourage you to make of each episode the duration you need -- perhaps by repeating the shorter practices or doing only part of the longer practices. You can explore over time what suits you best, knowing it can change!
Listen to "taking time: 15 movements, reclining + seated"


The 15 movements in the "taking time" episode

  • Reclining, fold legs in + stretch legs up (action)
  • Reclining, stretch legs up (hold)
  • Reclining, fold legs in (hold)
  • Reclining bridge, arm lift + lower
  • Bridge, lift hips (hip bridge)
  • Reclining bridge, leg windshield wipers
  • Sidelying, arm open + close
  • Sidelying, stretch arms + legs out + draw back in
  • Sidelying, press up to sit + lower back down
  • Sitting cross-legged, side-bend the torso side to side
  • Sitting cross-legged, hug or cross arms
  • Kneeling seat, fold torso forward (child's) with side reach
  • Kneeling seat, fold torso forward (child's) with arms by sides
  • Kneeling seat, upright


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?

Gentle experiments. Through invitations to move, choosing when and how to move, and noticing yourself in the present moment, you might also choose to experiment with multiple options of movements or observations. When you feel curious about a movement in your body, you can try it out, knowing you then can choose whether or not to continue with it. Experiments might be trying a new movement or observation, or they could be trying out slight changes in familiar movements or observations, comparing and discovering different ways of doing things.

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 bady abbas, found on unsplash


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