Module 3: Practice & Integrate It

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Module 3 Movement Practice & Meditation

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Module 3 Practice Collection

Module 3 Meditation

Sitting Practice Module 3: Cultivating the Peaceful Feeling of Balance  (7 min)

In this modules’s sitting practice, we’re exploring the concept of Balance.

In the previous module, your sitting practice helped your body become still and your mind to focus and settle for a bit. This is an important part of maintaining balance.

Balance is not a “thing”. It’s not a matter of having/doing/being the perfect blend of all things. Balance is a state of mind. When things don’t go as planned, how do you react? Do you feel “off” or out of balance? Especially when we feel pulled in many directions, play loops of worrisome thoughts about the past or the future, or experience strong emotions (which is so common in motherhood!), it’s essential to have a way to return to a more balanced, calm and less reactive state of mind. And your method of returning to balance is as simple and accessible as sitting and breathing. 🙂 You can do this on-demand, multiple times per day! No need for fancy, complicated things. Your body will remember what it’s like to feel balanced. It knows this quality well. You just have to give yourself a moment to reconnect and remember.

At first, you will want to practice this Peace meditation daily with the audio guidance. Once you have a feel for the practice, experiment with doing it on your own any time during the day when you can take a seat with your eyes closed. We love using feeding and baby’s naptime as opportunities to become still, breathe and focus on yourself.

With repetition of this Peace meditation, you may find that your basepoint state of mind is more calm, more balanced and less reactive, regardless of what is going on around you.

“Peace. It does not mean to be in a place where there is no noise, trouble or hard work. It means to be in the midst of those things and still be calm in your heart.” -Anonymous

Perhaps you’ve had a hectic day, week or even month. Let that dissolve away as you sit for a few moments of quiet with your eyes closed and enjoy your sitting practice now.

Let’s begin!

Module 3 Movement Complete Practice (50 Minutes)

In this 50 minute video, we’ll combine the strengthening and releasing exercises from the upper back practice and standing practice videos from this module. This is a great video to do when you have a little extra time and want a full-body workout.

Equipment needed for this practice:
– A wall
– About a 3 foot space around your mat clear of props / toys 🙂

Module 3 Movement - Standing Posture Practice (25 Minutes)

Start opening up your upper back, neck and thoracic spine in this 25 minute practice. You’ll move to a standing sequence where you can practice your abdominal canister in posture-correcting yoga poses. Moving back to the floor, you’ll have a chance to release your deep hip and upper back muscles before settling into a short meditation.

Equipment needed for this practice:
– A wall
– About a 3 foot space around your mat clear of props / toys 🙂

Module 3 Movement - Upper Back Practice (29 Minutes)

Start opening up your upper back, neck and thoracic spine in this 29 minute practice. You’ll move to the wall to release your chest muscles in preparation for strengthening your upper back. Moving back to the floor, you’ll find the posture-supporting upper back muscles you never knew you had! A quick upper back and shoulder release & short meditation you’ll be set to go!

Equipment needed for this practice:
– A wall
– About a 3 foot space around your mat clear of props / toys 🙂

Upper Back Strengthening Practice 2 (10 Minutes)

In this short 10 minute video, you’ll be able to access and engage your rotator cuff, shoulder and upper back muscles to relieve tension and tightness in your neck.

Equipment needed for this practice:
– A wall
– About a 3 foot space around your mat clear of props / toys 🙂

Do you have questions about the practices, need some feedback on your form, or craving accountability? Join us over in the private group, you’ll find the support you need! Click the button to join the conversation.

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