Seated
Use a stable chair, bench, or your usual seat. Keep your normal supports and feet supported. The small arm movements can be practiced here.
Day 4 of 7 · About 5 minutes
Explore gentle movement.
Bring a little comfortable movement into your time with a tree. Begin with steadiness and a small range of motion that suits you today.
Take this at your own pace. Repeat a day, shorten the practice, or finish whenever you need to.
Before you begin
Choose your way to practice.
Choose a permitted place with firm, level ground, enough room, and no hazardous branches overhead. Keep your usual mobility aids and supports. This introductory sequence stays beside the tree without using it to bear weight. Stop any movement that causes pain, dizziness, or unsteadiness; rest instead.
Today’s practice
Read once, then give it a try.
Find your steady position
Notice your feet or seat. Let your posture feel comfortable, with space to breathe. Observe the tree without leaning on it.
Bend and straighten gently
Keep your upper arms relaxed beside you. Slowly bend and straighten one elbow a few times within a comfortable range, then the other. Let your breath remain natural.
Explore a small arm movement
If comfortable, move one arm slightly forward and return it to your side, a few times. Keep the movement small; there is no need to reach overhead or behind you. Repeat with the other arm, or skip this step.
Become still again
Let your arms rest. Notice how stillness feels after movement. Look at one detail of the tree, then finish at your own pace.
Practice and lesson links
Let this visit be enough.
Set the screen aside when you can. Keep your device available for access, navigation, or communication.
After your visit
Which movement or position felt most comfortable and steady today?
Reflect quietly or write a sentence in your own notebook. Nothing needs to be submitted.