In this special seated-accessible episode, we explore gentle movement and mindfulness as tools for soothing the nervous system and shifting our relationship to chronic pain. Designed for listeners with limited mobility, this practice offers breath-led guidance, somatic support, and a sense of empowerment through presence — not pressure.

You don’t have to push through. You don’t have to “fix” anything.

This is about making room for breath, compassion, and small, meaningful motion.

Research that informs this episode:

• Hilton, L., Hempel, S., Ewing, B.A., et al. (2017).
• Mindfulness meditation for chronic pain: Systematic review and meta-analysis.
• Annals of Behavioral Medicine, 51(2), 199–213.
• https://pubmed.ncbi.nlm.nih.gov/27658913
• Day, M.A., Thorn, B.E., Ward, L.C., et al. (2020).
• Mindfulness-Based Cognitive Therapy for chronic pain: A randomized controlled trial.
• Psychology & Health, 36(1), 97–113.
• https://doi.org/10.1080/13548506.2020.1849746
• Ariyoshi, M., Sonoda, K., Kobayashi, R., et al. (2011).
• Functional seated exercise improves lumbar range of motion in chronic low back pain.
• Journal of Physical Therapy Science, 23(3), 465–469.
• https://pubmed.ncbi.nlm.nih.gov/21849732