Basic Exercises


Napping is simply stopping, resting, doing nothing. 

Cultivate this leisurely art with a determined attitude to be kind to yourself, 

gentle, courageous, have an intention to Nap. 

Be daring! Give it a go. 

Do your best to practice Napping free of worry or guilt. 

Napping helps you learn more easily, it can improve memory. 

Napping is the way to a healthier, saner & more productive way of living. 

Give Napping a chance in your life.  

Napping is a simple, easy way to reduce stress & get used to relaxation.

Create time & space in your life for Napping

Practice Napping - lie down, get comfortable, whenever you feel to, 

stretch, yawn, move towards napping. 

Curl up - take a Nap with a friend. When? Where? For How Long?  

Napping is a mini-retreat for 2, 3, 4, or 5, or 10 minutes. 

Half an Hour or 1, 2 or 3 hrs. 

Discover the benefits of Napping?



Wriggling = squirming, itching, jerking, twitching, threshing, swaying, 

swinging, twisting, turning, wiggling, writhing . . .

 all natural ways we move to adjust ourselves, get comfortable, 

release tension, and move towards ease, eventually coming to rest. 

Wriggling etc represents the freedom to move your body. 

Practice allowing your body wiggles, respect your itches & twitches. 

Trust your wriggling is body-appropriate for you. 

Wiggling etc is you unraveling, unfolding, undoing. 

Trust your wriggling knows where to go, what to do & come to rest . . . not how to wriggle.  

Wriggle yourself free

Practice Wriggling when exercising . . . 

rock & wriggle a little while doing yoga. 

Wriggle dance. 

Wriggle as you walk, sit, squirm in bed, 

notice how you feel when you let go. 

In your daily life whenever you spontaneously feel a wiggle coming on, 

go with it, stay with it, allow yourself to wriggle & enjoy!





Dancing is a great way to exercise & move your whole body.

Dancing is self-expression. 

Movement helps still the mind, release emotional stress & uplift your spirit. 

Dancing transforms your state. 

Dancing is allowing your body to play. 

Dancing is a celebration of the "The Joy of Being Alive”


Dance as if nobody is looking


Practice Dancing to your favorite music. 

Dance around at home & outside in the back yard: Skip, Turn, Twirl. 

Jiggling and Dance. Let Go! Surrender to your dance. 

Dance naked when you can, whenever you can. 

Enjoy the pleasure of moving freely. Is it illegal to dance in the street? Mmm?




Humming moves sound vibrations in & through your body.

Humming touches & massages you internally with sound pulsations. 

Humming pulses the cellular fluids of the brain. Humming soothes you.

Humming can help create a

 “healing feeling” in your body.

 Practice Humming - Focus on specific parts of your body, direct the humming to your 

brain, heart, belly etc. stay with one area & feel the effects.

Hum softly for a minute, then let the humming go, be still, silent, and repeat. 

Combine humming with meditation. Gently rock & hum. Hum into your whole body & feel. 

Hum with friends. Hum a melody as you walk. 

Hum in bed, one hand on your belly, the other on your heart, rest & say Ah!



Jiggling gentle shaking, energizes & stimulates your whole body. 

Jiggling moves fluid in your body. 

Jiggling creates more space in the joints and stimulates the movement of synovial fluid within your joints. 

Jiggling helps to balance the muscle tone around the joints. 

Jiggling pumps your diaphragms. 

Jiggling & "whole body shaking" stimulates your metabolism & increases available body energy. 

Jiggling can help you out of being too serious about being adult & big.

Jiggling feels good.

Practice Jiggling - Focus your attention on your body parts jiggling

 --- eyes, hands, heart, guts, genitals, lungs, brain cells, whole brain. 

While standing & jiggling, slowly rotate. Try jiggle dancing, shake-dance. 

Playful jiggling is a fun kid thing to do. In the morning, start your body moving with jiggling.


Stretching is easy & enjoyable to do. 

Gently tug the connective tissue throughout your body. 

It generates tiny electrical impulses, which are experienced by the body 

as comforting, healing & regenerative. 

Intense stretching is best a few times a week. 

Be careful not to over stretch, moderation is better, try "easy range of movement stretching" on other days.

Stretch & open your body

Practice Stretching - Stretch & yawn. 

Stretch when you feel the impulse to, it helps you feel connected within, 

it brings you back to your body. 

Create your own yoga stretches & err on the side of being conservative. 

Listen to your body & enjoy moving. 

Lying on the ground, roll & stretch, allow yourself to unfold and unwind, 

simply play with stretching  . . .  

come to rest, be still and after a while . . . 

contort, writhe, twist, & stretch some more, experiment . . .



Sighing can relieve the build up of pressure & tension in the body, deepen your breathing, 

and can help increase the movement of energy and fluids in the body.

Sighing specifically pumps the central diaphragm, this helps all the other diaphragms to move. 

The relaxation of the sigh shifts the function of the autonomic nervous system, 

releasing healing neurotransmitters throughout the body. 

Sighing improves circulation, it can help reduce blood pressure. 

Sighing helps dissolve negativity, if you want to, as you sigh. Imagine you are dissolving negativity. 

Sighing is a wonderful release, relief, energizer, relaxer & revitalizer.

Just sigh & say Ah!

Practice Sighing - Start to notice the impulse to sigh in your daily life and notice the effects. 

Have a lot of long-winded sighs, often. 

Fake it till you make it. 

Have a long Sigh & say Ah - for a few minutes. 

Rest . . . and sigh some more.



Laughter & amusement provides an escape valve from life's pressures. 

Beware of taking yourself too seriously. 

Seriousness & laughter don't mix too well. 

Laughing is a mini-workout. 

Laugh at yourself & rebound more easily & faster from disappointment. 

Humour can short-circuit panic. 

The act of laughing can set in motion far-reaching physiological changes such as 

improving digestion, relaxing & stabilising all body systems, improving circulation, and it strengthens your immune system. 

Laughter brings greater detachment & helps us see life's ironies. 

There are important links between laughter, a good sense of humour & self-esteem.

Laugh a lot more . . . 

Practice Laughing just for the heck of it. 

Laugh with your whole body.

Throw your arms into the air as you laugh, as though you knew what you were doing. 

Laugh by just saying ha, ha, ha! Begin by “doing” laughter. 

Laugh for no reason. 

Practice laughing at yourself - 

when we can laugh at ourselves, we become more candid & self-accepting. 

Play with laughing. Have you had your 15 laughs today? 

Find ways to laugh & play in your life. 

Playfulness & laughter are old friends. 

Being silly is not silly; being silly is one of the first steps to being free -- 

ha ha ha ha, hee hee, hooo, hooo!



Smiling is a powerful survival mechanism. 

Smiling turns on the body's non-arousal, rest & relaxation system. 

Smiling calms you down, by affecting the production of certain hormones 

that have a direct & positive influence on your heart rate & blood pressure. 

Don't loose your ability to smile. 

Smiling makes people look more attractive, vital & youthful. 

To smile & laugh shows a giving, outgoing & warmhearted personality.

A human smile is a play face. When you're smiling, the whole world smiles with you.

Smile, as if, you are enlightened.

Practice Smiling - you don’t have to do much at all, let your eyes express the feeling of your smile  

include your cheeks, lips, brain . . . imagine your heart is smiling, your kidneys. 

Practice a gentle, subtle smile, energetically include your eyes. Whenever you feel good 

consciously smile a little. Imagine you are happy & smile. 

Practice smiling with the natural world - smile with a flower, a beautiful cloud. 

Breathe-Smile-Relax. While meditating, gently half-smile. 

Express your gratitude through smiling for simply being alive, 

having a functioning bodymind, knowing that you are alive - simply knowing that you are.



Rocking comforts & soothes you. It helps bring you back into balance. 

Rocking is one of the easiest ways to come back into balance, back to the “rhythm of life.”

Rocking gently washes your body fluids. You can rock just about anywhere.

Rocking is calming, soothing & self-nurturing.

 Practice Rocking - Sit or stand rock a little & rest, repeat. 

Allow your body to fall into a natural rocking rhythm. 

Rock as effortlessly as you can. 

Focus on your hip joints as you rock. 

Gradually allow the rocking to become smaller & smaller--coming to stillness & alignment. 

Repeat & rest. Close your eyes now & rest awhile. 

Rock a little more & softly come to center & balance. 

When you come to stillness,  take a deeper breath & sigh, resting in stillness - 

notice your experience of rocking, your internal experience of rocking, the energetic effects. 

What is your experience of rocking? Notice how you feel as you rock & when you stop.




Yawning is easily one of the best things you can do for yourself, 

it is the currently trendy neurotransmitter that tends to balance mood: 

calms you if you’re hyper, brightens you if you’re gloomy. 

It can increase alertness. 

Yawning helps you come down out of your head. 

It helps soften your heart muscles, increases the production of serotonin in your brain. 

Yawning & stretching increase blood pressure, heart rate & also flex muscles & joints. 

Yawning washes & cleanses your eyes. It helps you relax.

Yawning wakes you up!

Practice Yawning - Take a deep, sucking breath through your mouth, open wide, act your way into yawning. 

Enjoy the pleasure of having a good yawning session. Yawn, stretch & sigh. 

Fake it till you make yawning happen. 

Gently move your head & neck as you yawn, involve your arms & upper body. 

Relax & sigh, releasing neck & jaw tension & have a yawn. Go for the BIG YAWN!




Skipping is feeing, it can cheer you up. 

It literally puts a spring in your step. 

The act of skipping directly challenges misery & depression. 

When you skip consider the possibility of enjoying yourself, having fun. 

Skipping is kid thing. Be kind of playfully rebelliousness. 

Discover a divine quality to your skip.

Skipping induces delight

Practice Skipping at-the-drop-of-a-hat, on the way to the bathroom, checking the mailbox. 

Skip with you whole body, your arms, chest, your legs will most likely remember how to skip. 

Practice with somebody who knows . . . lets skip!

Allow your skipping to become a skip-dance.