January Monthly Sequence
The side body invites us into balance and relationship. It is where we sense the space between above and below, left and right, effort and ease. This sequence explores the lateral lines of the body as a field of integration rather than stretch alone, allowing the ribs, waist, hips, and outer legs to lengthen and organize in response to breath and gravity.
How to use this sequence:
- Practice two to four times per week and choose the session that supports your current capacity.
- Stay with one sequence for the full month to notice how balance and responsiveness develop over time.
- Let movement arise from support rather than force. Coordination deepens as awareness expands.
Foundations Progressive Practice
Foundations | Legs
[sl_diamonds seq="foundations" required="3" label="Watches"]
[sl_progress seq="foundations" required="3" label="Progress"]
Foundations | Hips & Pelvis
[sl_diamonds seq="foundations-hips" required="3" label="Watches"]
[sl_progress seq="foundations-hips" required="3" label="Progress"]
Legs
Hips & Pelvis
Torso
Head Neck & Shoulders
The Foundations series is a simple, progressive path through the body.
Each region builds on the last — starting at the legs, then unlocking the hips, torso, and finally the head and shoulders.
Your My Practice page tracks this progression. After practicing a region three times, the next sequence gently unlocks, allowing your awareness to deepen step by step.
To explore more Foundations sessions, including the 10-minute series for each region, visit our
Foundations Library
[sl_reset_button seqs="foundations,foundations-hips,foundations-torso,foundations-head" label="Reset my progress"]
Please refresh the page.
December Breathing Focus
This practice explores Three Section Breathing, also known as Viloma, a foundational pranayama that brings awareness to the natural architecture of the breath. The inhale unfolds gradually through the lower belly, ribcage, and upper chest, and the exhale releases in a steady, unforced rhythm. Rather than controlling the breath, we are learning to feel its movement and continuity from the inside.
How to use this practice:
Explore Our Breathing Practices
- Practice when you feel scattered, overstimulated, or in need of grounding.
- Use before meditation or movement to prepare the body and mind.
- Let the breath be easy and natural, without striving for perfect technique.
Guided Meditation
The ability to know who we are beyond the static noise of our accumulated life stories lives within the art and practice of meditation. These stories settle into the body and repeat themselves, telling us again and again who we are not. Through letting go and becoming comfortable with what we see and feel, we begin to polish the lens of perception. Awareness grows clearer, able to meet what is here now, no longer sifting through the past or reaching toward the future, but resting into the space of who we truly are.
This month’s focus is Pulse, an exploration of the subtle rhythmic movement that lives within the body. Rather than seeking stillness by force, we begin by listening to the quiet pulsation present in breath, tissue, and awareness itself. As attention settles into this natural rhythm, the body softens and the mind finds a steadiness that feels alive rather than rigid.
Explore Balance & Bliss Meditations