The Stretch 3 | Month 3, Week 3

Your Attuned Movement for the Week

Pose How-To

Check out pages 212-215 in my book to learn more about this pose and how best to rest comfortably in it.


May I welcome sensation

How easy do you find it to notice the noises, movements, rhythms around you? And what about within you? Here, too, there are signs and symbols, indications and notices. Here, too, there are notes from home and reminders of what to do. But they’re easy enough to miss in their quieter register. They ask us to lean in a bit, slow down, let ourselves be supported, and let go into that support. Feeling your back body in contact with the floor, exhale and drop in. Invite yourself into whatever awaits right here, right now, with this: May I welcome sensation. Seeing your body as an ally, a friend, as you incarnate, let this sensation be a way in. May I welcome sensation. As your breathing slows and your jaw releases, feel your wholeness, your basic goodness, your inherent worth. Let each intake of breath, each beating of your heart, each slight shift to get just a little bit more comfortable remind you of the power and beauty and wonder here this body as you say once more: May I welcome sensation.

Attuned Movement Invitation

There is such a universe in this pose. You can certainly follow the thread of your attention wherever it takes you in your body here. But I encourage you to try an experiment: find one thing and stay with it. See what happens, for example, when you notice a sensation in your right leg. Does it stay the same? Or does it shift? Does it stay right here? Or does it go away? The idea here isn’t to stay with this sensation no matter what, but rather to increase your awareness of how, and how quickly, sensations change in the body. When you feel complete with what you first started paying attention to, you can choose something else and see what happens that time around. Acquainting yourself with the movement and shifting states in your body can be such a help in navigating your body and life.

Attuned Movement Journaling Sheet

Your journaling sheets are great for this week. But they’re also great for the Rest/Integration month we have coming up. Use them to revisit some of our cards from this round of The Stretch, or choose some poses and invocations of your own!


Your suggested video practices for the week are right here. And your guided meditation is here. Check out your other Studio resources for suggestions for your practice for the Rest/Integration month we have coming up.

Thank you so much for being with us this year! I’m looking forward to seeing what we learn and practice together next year!!

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