Moving and stretching sequence

Getting ready 

For the movement/stretching sequence you’ll want 1) a long resistance band or strap or just a scarf or anything else long and thin and flexible; 2) a dumbbell, kettlebell, or other object the right size and weight to hold by your chest as you squat; 3) a section of blank wall or other vertical surface you can get next to; 4) maybe a table or chair or other surface to help with balance; and optionally 5) a mat to lie on and 6) an armchair or sofa.

For both this sequence and the guided meditation, make sure you have space around you; outdoors would be lovely if you can. Wear loose or stretchy clothing and comfortable shoes, or none.