Steady
Meditation and Breathwork Practices
Ujai Breath (ocean breath)
This 11-minute practice uses a gentle constriction in the throat to create a soft, audible breath. The subtle resistance builds focus and control, helping you stay present as sensation rises. This is a practice for maintaining steadiness, especially when the body is under mild stress or effort.
This practice offers a gentle background soundscape of rain and tones.
Movement and Body Based Practices
Steady while Opening
This gentle steadying practice is designed to help you remain connected to yourself while creating space in the body. Through seated movement, spinal flexion and extension, twists, forward folds, and long stretches, we explore what it means to soften without collapsing and open without losing steadiness.
As sensation arises, the invitation is not to force flexibility or push beyond your edge, but to stay present with the experience unfolding in real time. We practice breathing through intensity, noticing the mind’s impulse to brace, rush, resist, or disconnect, and gradually building the capacity to remain calm and aware within sensation.
This practice supports nervous system steadiness through softness rather than force. It teaches the body and mind that opening can feel safe, spacious, and grounded.
A quiet practice in staying connected while the body unwinds and expands.
Steady while Standing - three postures
This standing steadiness practice is designed to help you remain present under pressure. Through three foundational postures held with breath and awareness, we strengthen the nervous system’s capacity to stay steady while experiencing effort, discomfort, intensity, and sensation.
Together, we will move through chair pose, high lunge, and forearm plank in repeated rounds, allowing the body to meet challenge without immediately collapsing, escaping, or bracing against the experience. The practice is not about pushing harder or performing perfectly. It is about noticing what arises when sensation builds and learning to remain connected to breath, body, and awareness in the midst of it.
As the nervous system strengthens, discomfort becomes less threatening. We begin to experience effort without panic, sensation without reactivity, and challenge without abandoning ourselves.
This is a practice in steadiness. In staying. In building the capacity to hold yourself with presence while life asks something of you.