Move with the Tide
Gentle body, steady mind — gentle mind, steady heart
Movement here isn’t about pushing limits or chasing numbers. It’s about keeping the lantern lit inside — one breath, one step, one stretch at a time.
“When the tide goes out, rest. When it returns, rise again.”
Gentle Body, Steady Mind
- Stand by a window. Take 3 deep breaths. Let your shoulders drop.
- Roll shoulders: 5 circles each way. Open and close your hands.
- Neck: look left/right, up/down — slow and easy.
- Walk for 5–10 minutes if you can. Count steps, not speed.
Gentle Mind, Steady Heart
- With each breath, name one thing you’re grateful for — a face, a song, a smell from yesterday.
- Let go of what hurts. Keep only what teaches.
- End by placing a hand over your chest. Whisper: “Lantern’s lit.”
Today’s Tide (5-minute starter)
- Three deep breaths.
- Shoulders + hands + neck (one minute).
- Walk your space (two minutes).
- One kind thought (one minute).
Go easy
Move only as it feels safe. If something hurts, skip it. The goal is not strain — it’s staying alive inside.