Week 3 — Breath, Body & Kundalini Awareness

Roots before wings

Some traditions describe Kundalini as a subtle inner energy. You don’t need to activate, awaken, or chase a sensation to do meaningful body work. For this week, let awareness mean simple noticing: feet on the floor, breath moving, shoulders softening, and the choice to stop whenever you need.

Start with grounding. Keep your eyes open if that feels steadier. If a practice makes you feel panicky, dizzy, detached, or unwell, stop, look around the room, name five ordinary things you see, and return to a familiar activity.

BODY · Yoga: Sit or stand with both feet supported. Notice the contact under your heels and toes. Do six small, slow Cat–Cow movements, then lie on your back with knees bent and feet on the floor for one minute. Finish seated, looking around the room.

BREATH · Let your breath stay natural and unforced. If it feels useful, count a comfortable inhale of three and exhale of four for up to six rounds. Don’t hold your breath, breathe rapidly, or try to create heat or tingling.

TCM lens · Qi is a traditional TCM concept used to describe life activity and movement. Try a simple Qigong-inspired practice: stand comfortably, shift your weight gently from one foot to the other, and let your arms swing softly for one minute. Use it as movement awareness, not as a medical technique. nccih

Ayurveda lens · Prana is a traditional term connected with breath and life. Treat it as a reminder to keep your practice calm and regular: the same quiet corner, a few minutes, then back to your day. No performance and no need to chase an unusual experience. NCCIH - NIH

Slavic plant companion · Mięta, or mint, appears in records of everyday Polish infusions. If it suits you, add a few correctly identified fresh leaves to water or enjoy mint in a familiar food or drink. Think of it as a taste and seasonal ritual. PMC

Holistic Kate: “Root first. Let the rest unfold at the pace of safety.”

Journal prompt: What helps me feel present in my body right now?