Water at home, all year

Breathing with the water

• For Everyone
• Time 3 minutes
• Water None needed, or a warm bath

1. Lie on your back on a bed, the floor, or in a warm bath. Put one hand on your belly.
2. Breathe in through your nose and feel your belly rise, the way your body rises in the water.
3. Breathe out slowly and feel everything settle, the way a float settles back down.
4. Let each out-breath be a little longer than the in-breath.
5. Ten breaths. Then rest for a moment before you sit up.

Safety. If lying flat is uncomfortable, put a pillow under your knees.

Warm bath float

• For Anyone, at home
• Time 5 minutes
• Water A warm bath

1. Run a warm, not hot bath.
2. Roll a towel under your neck and let your arms float.
3. Breathe in slowly, and out even more slowly. Ten times.
4. Notice where the water holds you: shoulders, back, hands.
5. Sit up slowly, and hold the side or a rail as you stand.

Rest is not laziness. It is the most radical act of trust. Amal Lana

Safety. Skip this if you’ve been told to avoid warm baths. If you’re unsteady, have someone nearby.

Land float

• For Anyone who can’t get into a tub or pool
• Time 10 minutes
• Water None needed

1. Lie on your back on a bed or a rug. Put a pillow under your knees and a small rolled towel under your neck.
2. Let your arms rest a little away from your sides, palms up.
3. Picture warm water under you, holding your back, your head, your legs.
4. Breathe with it: rise on the in-breath, settle on the out-breath.
5. Stay for ten minutes. To get up, roll onto your side first, then push up with your hands.

Safety. Roll to your side before sitting up, so you don’t feel light-headed.

Shower minute

• For Anyone, especially on busy days
• Time 1 minute
• Water A warm shower

1. Let warm, not hot, water fall on the back of your neck and shoulders.
2. Rest one hand on the wall or a grab bar.
3. Take five slow breaths, each out-breath longer than the in-breath.
4. Notice your shoulders drop.

Safety. If you are unsteady on your feet, use a shower chair or grab bar.

Warm foot bath, seated

• For Seniors, and anyone with balance worries
• Time 5 to 10 minutes
• Water A bowl of warm water

1. Sit in a chair with a back. Put a towel on the floor and a bowl of warm water on it.
2. Check the water with your elbow or a thermometer first, never your feet. 90 to 95°F is warm enough.
3. Rest both feet in the water and let your hands lie in your lap.
4. Breathe slowly for five to ten minutes.
5. Dry your feet well, between the toes too, before you stand.

Safety. If you have diabetes or numb feet, ask your doctor first. Many foot-care guides say not to soak your feet. A warm towel over your feet works too.

Sacred sips: three breaths with water

• For Students, caregivers, anyone stressed or sleepless
• Time 3 minutes
• Water A glass of water

1. Fill a glass of water. Hold it in both hands and feel its weight.
2. Take one slow sip.
3. Breathe in for a count of four, and out for a count of six.
4. Do it three times, a sip between each.
5. Set the glass down and notice your shoulders.

Healing doesn’t arrive in floods. It comes one sacred sip at a time. Amal Lana