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

The 15 movements in the "taking time" episode
- Reclining, fold legs in + stretch legs up (action)
- Reclining, stretch legs up (hold)
- Reclining, fold legs in (hold)
- Reclining bridge, arm lift + lower
- Bridge, lift hips (hip bridge)
- Reclining bridge, leg windshield wipers
- Sidelying, arm open + close
- Sidelying, stretch arms + legs out + draw back in
- Sidelying, press up to sit + lower back down
- Sitting cross-legged, side-bend the torso side to side
- Sitting cross-legged, hug or cross arms
- Kneeling seat, fold torso forward (child's) with side reach
- Kneeling seat, fold torso forward (child's) with arms by sides
- Kneeling seat, upright

I guide you through this practice step by step, and you can choose to skip or stay with any area you like.

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

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