Welcome.
This practice is for days when energy feels low,
The body feels heavy,
Or even small things seem to take more effort than usual.
Rather than trying to push through or force energy back into the system,
This practice is about working more gently and intelligently with where you are today.
There's nothing ambitious here,
Just simple movement,
Breathing,
And a chance to reduce some of the internal friction that often comes with exhaustion.
You might like a cushion,
Blanket,
Or chair nearby for support.
And throughout the practice,
Remember that less is always completely acceptable.
Begin by finding a comfortable seated position,
Or you can even choose to lay down if that feels more appropriate today.
Take a moment to simply notice the body as it is,
The weight of it,
The temperature,
The general quality of your energy,
But without needing to change anything.
Now gently begin to notice the breath,
Not deepening breathing,
Not perfecting breathing,
Just noticing.
And if it's comfortable today,
Gradually invite a slightly slower exhale,
Perhaps breathing in softly through the nose,
And breathing out slowly through the nose or mouth if you prefer.
It's as though the exhale is helping the body put down something it has been carrying.
Again,
Easy inhale,
Slow,
Unforced exhale.
Repeating this in time with your own breath.
Now,
If it's comfortable,
You could begin to add some very small movements,
Perhaps rolling the shoulders slowly,
Or gently turning the head from side to side.
Nothing dramatic,
But just enough movement to reduce a little stagnation.
As you work,
Notice whether the body wants slower movement today,
Heavier movement,
Or maybe more supported movement.
Let the practice meet the body you actually have now,
Not the one you think you should have.
Return to stillness when you feel ready.
You might now gently lift the arms on the inhale,
Just as much as feels easy,
And then lower them on the exhale.
Inhaling,
Raising the arms,
Exhaling,
Returning.
Slowly and without strain.
As you breathe in,
Allow a little space through the chest.
As you breathe out,
Encourage the shoulders to soften.
Perhaps completing the movement that you're on,
And then returning to stillness.
Allow the hands and arms to rest,
And take a moment here to notice whether even these small movements have changed the breath or energy.
Sometimes exhaustion isn't only about lack of energy.
Sometimes it's also the strain of constantly pushing against ourselves.
We'll now add a very gentle movement for the spine.
As you inhale,
Allow the chest to lift,
To maybe move slightly forward.
And as you exhale,
Soften back to your starting position.
Inhaling,
Lifting from the chest.
Exhaling,
Returning to rest.
Keep the movement small,
The breathing easy.
As you inhale,
Allow a little more opening.
As you exhale,
Softening and releasing.
Continue slowly in time with your own breath.
Movements can be small,
Almost invisible.
And notice if the nervous system begins responding more to the quality of attention than the size of the movement.
Then gradually let the movement come to rest,
And take a moment here,
Simply sitting or lying quietly.
Notice the contact of the body with the ground or chair beneath you.
Feel supported,
Held.
There's nothing extra required.
We'll finish our practice with a few quieter breaths.
Allow the inhale to arrive gently and let the exhale soften naturally.
Not forcing,
Just gradually slowing.
If it's helpful,
You might quietly think,
Breathing in,
Softening,
Breathing out,
Letting go.
Again,
Breathing in,
Softening,
Breathing out,
Releasing some effort.
Taking one final slow breath here.
Then allowing the breath to return to normal.
Noticing whether the body feels even slightly more settled.
Not energized necessarily,
But perhaps less burdened.
Less internally compressed.
Thank you for practicing with me today.
Feel free to move slowly into the rest of your day and allow yourself to work with the energy you truly have,
Rather than the energy that you feel you should have.
Thank you.
