The Grounding Sequence
Return your attention to steady feet and an easy stance.
Starting Position
Stand beside support, feet apart and flat. Or sit with both feet supported.
Step-by-Step Movement Instructions
- 1Notice contact through both feet. Keep the knees relaxed rather than bending deeply.
- 2Turn the palms up and float the hands toward the chest, staying within an easy range.
- 3Turn palms down and lower the hands toward the hips.
- 4Let the shoulders settle. Repeat without pressing down hard or crouching.
Practice Duration
Five slow cycles, or fewer if tired.
Breathing Cue
Breathe in as hands rise and out as they lower, if comfortable.
Supported & Seated Variation (Path A)
Sit throughout. If standing requires a handhold, move only the free hand.
What to Notice During Practice
Notice whether your feet feel steady while the hands move.
Faintness, nausea, pain, or difficulty staying steady.
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 30 are currently being filmed with certified senior practitioners.
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