Move, Breath, and Settle In

A simple, guided way to come back to yourself. Move, Breathe, and Settle In pairs gentle movement with a quiet meditation, led from start to finish by Dr. Dharma — so there's nothing to memorize and nothing to figure out. You just press play and follow his lead.

Dr. Dharma opens seated, speaking directly to you, then guides you through a flowing series of gentle seated movements for the arms and shoulders, a short standing stretch to bring the whole body in, and a longer quiet meditation to let the breath slow and the mind grow still. He brings you back softly at the end, so you can carry the calm into the rest of your day — whatever your age or experience level.

In this practice you'll:

• Arrive and settle as Dr. Dharma sets the tone
• Flow through gentle seated movement, each paired with steady breath
• Loosen and energize with a short standing stretch
• Sink into a longer quiet meditation, following his guidance
• Close softly, carrying the stillness with you

Let his voice lead — your only job is to follow and breathe. Use a cushion or a chair, whatever keeps your spine tall and easy, and stay for the stillness at the end, where the practice settles in. If a movement ever feels like strain, ease off and return to the breath.

"Care for the body, quiet the mind, and tend the spirit."
— Dharma Singh Khalsa, M.D.

All you need is a calm, private space and a little under half an hour.

From the practice of Dr. Dharma Singh Khalsa, M.D.

This practice and these suggestions are not a substitute for the advice of a trained health professional. All matters regarding your health require medical supervision. Consult your physician before beginning any new movement or wellness practice, or about any condition that may require medical attention. Move gently and never to the point of pain.