Practice Three

Integration, Gentle Energy, and Reconnection (25 minutes)

This shorter practice is about reintroducing movement and coherence once some regulation has been established.

Please use practice sessions 1 & 2 before moving on to this practice.

This shorter practice is about reintroducing movement and coherence once some regulation has been established.

We do slow, somatic movement, supine cat-cow, knee-to-chest, windshield wipers, and gentle hands-and-knees work. We begin to reconnect breath, body, and awareness. The shapes remain supported and non-invasive, including a carefully propped Child’s Pose and Caterpillar, with no deep folding.

This is not about building intensity. It is about restoring rhythm, coordination, and a sense of connection to your internal self, your inner world.

Nervous system focus

Integration, we are moving between parasympathetic rest and gentle mobilisation without losing the feeling of safety. Building resilience through small, manageable transitions.

Self-inquiry prompts

• Can I feel the relationship between breath and movement?

• Where does movement feel smooth, and where does it feel jagged or uncomfortable?

• What changes when I slow it down by 10 per cent?

• Can I notice effort before it becomes strain or holding?

• Do I feel more here at the end than I did at the beginning?