Welcome back.
One of the hardest parts of fatigue is the fear that any activity will make things worse.
Today we explore a small steady sequence that helps build capacity very gently.
As before,
If it doesn't feel right to move today,
You can always choose to visualize the movements instead.
So when you feel ready,
Lie on your back or sit in a supported chair.
Make yourself as comfortable as you can be.
If you're lying on the back,
Try bending the knees and placing the feet on the floor.
When you feel ready,
We're going to move the attention to the breath.
If it's possible,
We're going to inhale and exhale smoothly through the nose.
But as always,
If this isn't comfortable for you today,
Just breathe in the way that feels right for you.
And just start to work a little more with the breath,
Inhaling easy,
Exhaling slowly.
Take it at your own pace.
If at any point during the practice your breath starts to speed up or become uneven,
Simply return to this easy breath,
Inhaling naturally,
Exhaling slowly.
So movement one today.
When you feel ready to exhale,
Just draw one knee in slightly towards the body.
On the inhale,
Release.
Repeat this movement twice more on this side,
Exhaling the knee towards you,
Inhaling away.
When you've completed,
Allow the foot to return to its start position.
When you feel ready,
You can take the movement three times on the other side,
Exhaling the knee towards you and inhaling the knee away.
Again,
Whenever you've completed,
Come back to your start position and just take a couple of gentle breaths here.
For movement two,
When you're ready to inhale,
Float your arms up to shoulder height and then as you exhale,
Lower them back down.
Keep repeating this movement slowly in time with your own breath,
Inhaling up,
Exhaling down.
When you've completed your next movement,
Return to your start position and just take a few resting breaths here.
And then for our final movement,
On an exhale,
Just allow a small movement of the knees to the side and then inhale them back to their central start position.
Exhaling to the other side,
Inhaling back to centre.
Just very small movements in time with your own breath,
Working from side to side,
Exhaling the knees out,
Inhaling them back to the middle.
When you've completed your next round,
Just coming back to centre and taking a few resting breaths here.
Take a moment to notice how you feel and then when you feel ready,
Take a soft breath in and a long gentle breath out.
This is how capacity is built,
Not by pushing,
By small steady rhythms that the body can absorb without stress.
And just finish with two slow breaths here.
And I'll meet you in the next lesson when you feel ready.
