Freely roll / crawl on the ground, no rules other than not moving into pain

SLOW tempo (~5sec+ down, 5sec+ up), gradually increase depth on each rep: 20% → 40% → 60"% → 80% → 100%

Free-form movement / stretching, starting from tabletop position. Keep movement slow and sensory oriented (do what actually feels GOOD). Can leave tabletop position at any time.

Sitting cross-legged, simply find a posture that feels SLIGHTLY engaged, but very relaxed. Breathe in a way that feels soothing, but doesn’t take much effort. Can go longer than 2min if it feels good, but don’t force it.

If it feels nice to just lay flat at the end for 1-10min, you can add this here :)