What's in this episode of Moved to Heal?
5 movements
- Lying on your back, hug legs in
- Lying on your back, lift hips (hip bridge)
- Sidelying, roll side to side
- Sitting cross-legged, twist the torso side to side
- 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 practice trauma informed?
Choices. Whether in the description or the cueing of a movement, or both, I offer more than one choice for all forms and actions. For example, the 5 movements above include sitting cross-legged for one. You could also lie down or stand up or sit another way. You can choose to do one of the choices offered, or something else that you want to do.

Integration suggestion
After listening to the episode, perhaps 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.

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

Be moving, be true, be you!
- esther

If you'd like to hear more from me, you can sign up for the Moved to Heal newsletter at https://esthermpalmer.com/mth

You can also support the podcast with a donation if you're so moved at https://moved-podcasts.square.site