Wellbeing with Bec

Home Practice

Finding
Ground

For days when your mind is racing and your body feels far away — a short practice to come back into yourself, one point of contact at a time. Around 15–20 minutes, any time you need it.

Before you begin

This practice isn't about deep stretching — it's about feeling supported. Every pose here gives your body something solid to rest against. If your mind wanders (it will), that's not a problem to fix — just gently notice, and come back to what you can feel.

i. Mountain, Seated ii. Supported Bridge iii. Reclined Butterfly iv. Knees-to-Chest v. Weighted Savasana
i.Mountain, Seated 3 min

Sit on the floor or in a chair, feet flat and firmly planted. Rest your hands on your thighs, palms down. Simply notice the points of contact — feet on the ground, seat on the surface beneath you. Nothing to change, only to feel.

Prop tip: a cushion under you if the floor feels hard or unsteady.
Why it helps: a still starting point — literally feeling what's holding you up.
ii.Supported Bridge 5 min

Lying on your back, knees bent, feet flat. Lift your hips slightly and slide a block or firm cushion beneath your lower back, then let your hips rest down onto it fully. Let the support take your weight completely.

Prop tip: a lower block height feels calmer than a high one — go gentle.
Why it helps: the pressure of the support against your lower back gives your body something solid to trust.
iii.Reclined Butterfly 4 min

Still on your back, bring the soles of your feet together, knees falling open and supported by cushions. Place one hand on your chest, one on your belly, and simply feel your own breath moving beneath your palms.

Prop tip: cushions under both knees keep the hips easy.
Why it helps: feeling your own breath under your hands is one of the fastest routes back into your body.
iv.Knees-to-Chest 3 min

Still lying on your back, draw both knees in toward your chest and wrap your arms around your shins, or hold the backs of your thighs if that's more comfortable. Let yourself curl in gently, like a small, safe shape.

Prop tip: none needed — your own arms are the support here.
Why it helps: a natural, instinctive shape of self-holding — often deeply calming when things feel like too much.
v.Weighted Savasana 5 min

Lie flat, legs falling open. If you have a heavier blanket or cushion, place it across your legs or your belly — the gentle weight can feel deeply settling. Let your eyes close, and simply notice the weight of your own body against the floor.

Prop tip: even a folded towel across your hips adds a comforting weight.
Why it helps: gentle pressure is genuinely calming for the nervous system — this is why weighted blankets exist.
Closing

Whatever brought you to this practice today, you don't have to solve it right now. You've simply spent a few minutes coming back into your body — that's already enough.

A reminder: if you're pregnant, recovering from injury, or unsure whether a pose is right for you today, please check with your GP or physio first — and know that resting quietly is always a valid choice, at any point.