The Center Point Breath
Get comfortable in your stance and feel the pressure through your feet.
Starting Position
Stand with feet hip-width apart beside support. Knees relaxed. Rest one hand over your lower ribs.
Step-by-Step Movement Instructions
- 1Feel the floor beneath both feet. Keep your weight roughly even.
- 2Let your spine lengthen a little. Keep the chest comfortable and the knees relaxed.
- 3Breathe in comfortably. Notice a small expansion beneath your hand, then let it settle as you breathe out.
- 4Shift a little weight right, return to center, then left. Both feet stay down.
Practice Duration
Five comfortable breaths and three small shifts each way.
Breathing Cue
Natural breathing. Try the optional four-in, six-out count only if it feels easy.
Supported & Seated Variation (Path A)
Sit upright with both feet flat. Make tiny changes in pressure through your feet instead of leaning.
What to Notice During Practice
Feel the pressure change without looking down at your feet.
Unsteadiness, dizziness, or pain. Sit down if needed.
Sit down safely if you feel light-headed or unsteady. There is never any reason to push through pain or discomfort.
Video Demonstration
Official video demonstrations for Exercise 3 are currently being filmed with certified senior practitioners.
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