Movement ยท 4 min
Gentle Guided Movement for Regulation
When you need a slow, body-based reset to settle and regulate your nervous system.
Why it helps
This guided practice uses slow, intentional movement to bring your attention back into the body and gently down-regulate arousal. It is especially helpful when your mind is racing or your body feels activated.
How to practice
- 1
Find a comfortable standing or seated position with space to move.
- 2
Begin by rolling your shoulders slowly backward three times.
- 3
Let your arms hang loose and sway gently from side to side.
- 4
On your next inhale, lift your arms overhead. On the exhale, let them fall softly back down.
- 5
Circle your wrists and ankles slowly, first one way and then the other.
- 6
Finish with both feet planted and take three slow breaths, noticing what has shifted.