Standing Exercise:

  1. Stand with your feet planted, shoulder length apart, knees slightly bent.
  2. Relax your shoulders and tuck your chin slightly.
  3. Breathe in and out, then inhale as you bring your arms out to the side, raising them slowly up over your head as you inhale.
  4. Exhale as you let your arms lower, then bring your hands in to rest on your abdomen.
  5. Repeat, raising and lowering your arms, at least five times.


Walking Exercise:

  1. Stand still and take a deep breath. Be aware of your body and how it feels. Where is your weight settled? Feel your heels pushing into the ground and be aware of the muscles holding you upright.
  2. Bend your knees and feel your weight shift. Take deep breaths and pay attention to your muscles, your skin, the air, and the sounds around you.
  3. Begin to walk, very slowly, keeping your knees slightly bent. Be aware of how your heel lands, and pay attention to the sensation of your weight shifting across your foot.
  4. Continue to walk slowly, breathing, and keeping your awareness on the kinetic motion of your body. You can practice this for a set distance or a set time, whatever feels more comfortable for you.