Practices
Short exercises, usually two to five minutes. Browse by how you feel, or use the optional check-in. You can adapt or stop any practice.
Wired and tired — activated underneath, shut down on top
The gentlest practices only: no discharge work from here, just small signals of safety.
Activated — anxious, revved, fight-flighty
Ways to let the revving ease, a drop at a time.
5-4-3-2-1 (coming back to the room)~3 min · any position · silentHold, tense, and release~2 min · seated · silentHumming~2 min · any position · voiceA longer exhale~2 min · any position · silentSlow looking (orienting)~2 min · any position · silentWidening to panoramic vision~2 min · any position · silentPushing against a wall~3 min · standing · silent
Numb, flat, or dreary
Tiny, warm ways to invite a little movement back — never forcing.
Doing okay — build capacity
When there's a bit of room, these gently widen it.