Day 3 – Expand: Pilates & Manifestation Practice | Online Retreat

Welcome to your day 3 of the online retreat.

The Day Consists of four blocks. You can click from the buttons to the one that calls you, or browse this page do them all from movement to meditation.

Start your day with these four blocks. Mix and match what feels right.

You can repeat the same ones in the evening to fully ground into the same practice deeper.

Repeating the same practice morning and evening creates a deeply grounding rhythm. It's like learning a song: morning is the first listen, evening is the practice.

That's repetition. That's how habits form.

Video by Move With Nicole – thank you for sharing your practice.

Video by Sadhguru – thank you for sharing the inspiration.

Close your eyes for a moment. Imagine your favourite food – the taste, the smell, the texture. Notice what happens inside you. Does your belly soften? Does your chest open? Do you feel a sense of warmth or lightness?

This is expansion – the body opening, relaxing, receiving.

Now imagine a food you really dislike – something that gives you the ick. Notice the shift. Does your stomach tighten? Do your shoulders pull up? Do you feel a sense of closing or shrinking?

This is contraction – the body guarding, protecting, pulling inward.

Now think of four areas of your life. For each one, ask yourself:

Does this feel expanding or contracting? Where in my body do I feel it?

Pick one area where you noticed contraction. What is one tiny change you could make this week to invite more expansion?

Example: "I feel contracted when I scroll social media before bed. This week, I'll put my phone in another room 30 minutes before sleep."

Video by Chakra Vibrations – thank you for sharing your wisdom.