Very gentleminimal energy
Grounding
Floor Contact Scan
Bring gentle awareness to the points where your body meets the surface beneath you
Re-establish a sense of safety through physical contact awareness
General bodyFeetSitting bones
5 min
Understanding your body
Movement and healing
Before we move, let us understand why we move this way. Gentle, informed movement is different from exercise. It is a conversation with your nervous system.
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Your foundation
Understanding what is happening in your body makes movement safer, more meaningful, and more effective.
Fibromyalgia is a condition involving widespread pain, deep fatigue, and heightened sensitivity to sensation — not because the body is damaged, but because the nervous system has become stuck in a state of high alert. The pain is real. The exhaustion is real. The brain and nervous system are simply processing signals differently than usual.
People with fibromyalgia often also notice difficulty with sleep, memory and concentration (sometimes called "brain fog"), and sensations like tingling, temperature sensitivity, or tenderness to touch. It is not a disease that progressively damages the body — it is a nervous system condition that responds to gentle, consistent care.
Your practice library
AI Recommendation
Not sure where to start?
Answer five gentle questions and we will suggest the safest practice for how you feel right now.
Very gentleminimal energy
Grounding
Gravity Release
Allow the weight of your body to soften downward, surrendering to gravity gently
Release physical bracing patterns by consciously yielding to gravity
ShouldersJawHands
4 min
Very gentleminimal energy
Breath Regulation
Extended Exhale
Slow the breath to invite a restful state through a longer exhale
Activate the parasympathetic nervous system through extended exhalation
ChestDiaphragmBelly
6 min
Very gentleminimal energy
Breath Regulation
Gentle Box Breath
Equal-count breathing cycle practiced very slowly to restore rhythm
Balance the breath cycle to calm the nervous system without straining
ChestThroatBelly
5 min
Gentlelow energy
Gentle Neck Release
Neck Relaxation
Gentle movement to release neck holding patterns without strain
Ease chronic tension patterns in the neck through minimal, mindful movement
NeckUpper trapeziusBase of skull
4 min
Gentleminimal energy
Gentle Neck Release
Chin Float
Allow the chin to gently lower toward the chest to relieve base-of-skull tension
Decompress the upper cervical spine through gravity-assisted neck release
Base of skullUpper neckJaw
3 min
Gentlelow energy
Shoulder Tension Relief
Shoulder Release
Soften tension around the shoulders and upper back through breath-led movement
Reduce upper-body holding by consciously releasing shoulder elevation
ShouldersUpper trapeziusUpper back
5 min
Gentleminimal energy
Shoulder Tension Relief
Shoulder Blade Melt
Invite the shoulder blades to slide gently down the back, releasing elevation holding
Address chronic upper-trapezius tension through awareness and gravity
Shoulder bladesUpper trapeziusNeck junction
4 min
Very gentleminimal energy
Freeze-State Regulation
Orientation Pause
Slowly scan the room with your eyes to signal safety to the nervous system
Interrupt a freeze or dissociative state by gently reorienting to the environment
EyesNeckNervous system state
4 min
Very gentleminimal energy
Freeze-State Regulation
Gentle Pendulation
Move awareness gently between areas of comfort and discomfort without forcing resolution
Build tolerance for difficult sensation by rhythmically returning to resource states
Whole bodyNervous system
5 min
Very gentleminimal energy
Low-Energy Reset
Reclined Body Breath
Lying-down breath awareness for days when upright movement is not possible
Offer nervous system support to the body when energy is very low
Whole bodyChestBelly
7 min
Very gentleminimal energy
Low-Energy Reset
Supported Still Rest
Complete, held stillness — letting the surface carry all of your weight
Allow the nervous system to enter a deep rest state through total yielding
Whole body
10 min
Very gentleminimal energy
Sleep Preparation
Descending Relaxation
Progressive heaviness from head to feet to prepare the body for sleep
Guide the body toward pre-sleep states through top-down progressive release
Whole body sequentially
10 min
Very gentleminimal energy
Sleep Preparation
Night Breath Settle
Listen to the sounds of your own breath as a bridge into sleep
Use breath sound as an anchor to settle an overactive mind before sleep
MindChestThroat
6 min
Very gentlelow energy
Seated Flare-Friendly
Spine Alignment Reset
Gentle awareness from crown to tailbone while fully seated
Restore postural awareness without demanding physical exertion
SpineLower backPelvis
7 min
Very gentleminimal energy
Seated Flare-Friendly
Chair Body Scan
A complete awareness scan of the body while seated — no movement required
Build body awareness and regulation while entirely supported in a chair
Whole body
6 min
Gentleminimal energy
Orienting
Slow Room Gaze
Deliberately notice five objects in your environment to anchor the present moment
Use environmental orienting to reduce hyperarousal and re-establish present-moment safety
EyesNervous system
5 min
Gentleminimal energy
Orienting
Peripheral Vision Soften
Widen your peripheral vision to shift the nervous system toward calm
Activate the parasympathetic nervous system via a widened, unfocused visual field
EyesForeheadNervous system state
4 min
Very gentlelow energy
Vagus Nerve Calming
Humming Breath
A gentle hum on the exhale to stimulate the vagus nerve and calm the system
Stimulate the vagal pathway through gentle vocal vibration
ThroatChestJaw
5 min
Very gentleminimal energy
Vagus Nerve Calming
Throat Softening
Consciously release tension around the throat, voice box, and upper chest
Release throat constriction that accompanies chronic stress and regulate vagal tone
ThroatNeckJaw
4 min
Gentleminimal energy
Micro-Movement
Finger Ripple
Slow, sequential finger movement to restore gentle circulation and awareness
Introduce minimal purposeful movement without triggering fatigue or pain
HandsFingersForearms
4 min
Gentleminimal energy
Micro-Movement
Toe Spread and Release
Slowly spread and release the toes to activate grounding pathways
Stimulate grounding through awareness of the feet and small toe movements
FeetToesLower legs
4 min
Gentleminimal energy
Bilateral Regulation
Butterfly Hug
Alternate gentle tapping on the chest to soothe the nervous system bilaterally
Use bilateral stimulation to reduce emotional dysregulation and anxiety
Nervous systemEmotional stateChest
5 min
Gentleminimal energy
Bilateral Regulation
Gentle Eye Sweep
Slow, deliberate horizontal eye movement to support bilateral nervous system regulation
Engage bilateral processing to reduce freeze states and emotional congestion
EyesNervous systemEmotional state
4 min
Very gentleminimal energy
Body Scanning
Head-to-Toe Awareness
A slow attention journey down the body to map sensation without judgement
Build interoceptive capacity and reduce body-based anxiety through non-judgemental observation
Whole body
8 min
Very gentleminimal energy
Body Scanning
Sensation Mapping
Create a gentle mental map of where ease and tension currently live in your body
Improve differentiation between areas of comfort and discomfort to support regulation
Whole body
6 min
Gentleminimal energy
Somatic Release
Jaw and Face Soften
Consciously release the face and jaw, where chronic pain tension often hides
Release facial and jaw holding that contributes to headache, neck pain, and nervous system tension
JawTemplesEyes
5 min
Gentlelow energy
Somatic Release
Gentle Tremor Invitation
Allow small natural trembling to arise and move through the body safely
Facilitate natural discharge of held nervous system tension through gentle tremor
LegsHipsNervous system overall
6 min
Moderateminimal energy
Postural Reset
Crown Lengthen
Gently elongate the spine from the crown of the head with minimal effort
Restore axial length and spinal decompression with almost no muscular effort
SpineNeckCrown
4 min
Moderatelow energy
Postural Reset
Gentle Spinal Wave
A tiny, undulating wave through the spine to release vertebral holding
Mobilise the spine gently to reduce stiffness and restore natural movement rhythm
Whole spineLower backSacrum
5 min
Very gentleminimal energy
Sensory Awareness
Texture Noticing
Explore the textures of surfaces with your fingertips to anchor the present moment
Use tactile input to interrupt rumination and return to present-moment experience
HandsAttentionNervous system
4 min
Very gentleminimal energy
Sensory Awareness
Temperature Awareness
Notice warmth and coolness in the hands as a simple grounding practice
Use temperature sensation to anchor attention in the body and present moment
HandsAttention
4 min
You do not need to complete an exercise to have done something good today. Arriving here, reading this — that is already part of your practice.