While you listen to the episode, you can do or not do any of the practices, and in whatever manner or degree you choose. You can learn more in the show notes below and at https://esthermpalmer.com/moved-to-heal

What's in this episode of Moved to Heal?
- 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-sensitive?
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.

You can give this practice a try when you're ready!

Be moving, be true, be you!
- esther

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