How to build a sustainable home practice

Simple Steps for Movement, Mindfulness, and Connection

Building a consistent practice—whether it’s movement, writing, meditation, or anything else—can feel like a challenge. In theory, it sounds easy: just commit and show up. But the reality often involves a mix of ups and downs, with distractions, self-doubt, or feelings of frustration. We live in a world that’s constantly pulling us in different directions, and finding the space, time, or energy to commit to something we know is good for us can be tough.

One of the reasons it’s difficult is because we often expect perfection from ourselves. We want to be good at something right away, but the truth is, practices are built over time, through steady and patient effort. The more we learn to be kind with ourselves in the process, the easier it becomes to commit without that pressure of perfection.

So, how can you build a practice that is sustainable and nourishing for you? Here are six steps to help you get started:

1. Start with Confidence in Key Movements

To build a home practice, it’s important to feel comfortable with some foundational movements. In yoga, this might mean poses like Downward Dog or Cat-Cow, which are versatile and grounding. In Qigong, you might begin with simple flowing movements like Clearing, gathering or filling or Wild Horse Shaking. These familiar movements act as anchors, helping you feel at ease as you begin.

2. Understand the Difference Between Led and Home Practices

A home practice feels different to being guided in a class. One of my teachers likened it to the difference between a home-cooked meal and dining at a restaurant. Both nourish you, but at home, you’re in charge. You can adapt and adjust to what feels right for you in the moment. You can change the length of time you spend as well as the pace and intensity. Recognising this distinction can free you from expectations and open up space for discovery.

3. Set an Intention, Not Perfection

Before starting, I like to set a simple intention—whether it’s cultivating balance, relaxation, or curiosity. This intention becomes the focus of the practice, guiding me without the need for perfection. The process of showing up and honouring that intention matters more than the “how.” Setting an intention, also releases me from expectations of needing to feel a certain way at the end or of doing a particular set of things. My practice - turns into a process or an enquiry.

4. Play with Curiosity and Joy

Movement practices thrive on playfulness. Give yourself permission to experiment. In yoga, try balancing in a pose and then intentionally wobble to see what happens. In Qigong, imagine flowing like water or standing as steady as a tree. Let your practice be a creative space where you explore new sensations and movements without judgment.

You don’t always need to set aside a specific time or space. Some people enjoy incorporating movement into their everyday life—stretching while waiting for the kettle to boil or doing a few Qigong forms in the kitchen. Small moments of movement can be just as meaningful as a full practice.

5. Rituals Help, but Simplicity is Key

Ritual can add meaning to your practice, but simplicity ensures you keep going. Light a candle, put on music, or start with a grounding breath like Three-Part Breath in yoga or Gathering Qi in Qigong. These small rituals can create a sense of arrival. But don’t let the idea of needing a perfect setting or special clothes stop you. If you’re comfortable and have space to move, that’s all you need.

6. Adapt Your Practice to Fit Your Time

You don’t need a lot of time to practice. Here’s how I approach it:

• Yoga: If I have more time, I enjoy incorporating the five movements of the spine—forward bending, back bending, lateral bending, twisting, and axial extension. I might add a breath practice, like Nadi Shodhana (alternate nostril breathing), followed by a short meditation. When I’m short on time, I focus on just one or two movements paired with mindful breathing.

• Qigong: I like to begin with joint mobilisation and loosening exercises to wake up the body. Then I might practice a handful of seasonal forms, closing with a visualisation or meditation. If I only have a few minutes, a little wild horse shaking followed by one or two forms is enough to feel grounded and energized.

In both disciplines, setting an intention before I start helps center my practice and connect with its purpose.

Trusting Your Body

When I first started practicing at home, I found it difficult. I’d write down a list of movements and follow it, but it felt forced, as though I were ticking off a to-do list. Over time, though, the more I practiced, the more instinctive it became. I began to trust my body to guide me. Some days, I felt like moving slowly and softly; other days, I needed something more energizing.

Remember, doing your own thing often is the right thing—you just have to give yourself permission to trust it.

Get Support

Building a movement practice is not something you need to do alone. It’s helpful to lean on the support of friends, family, or a community. Having someone to share your progress with, ask questions, or even practice alongside can make the experience more enjoyable and motivating. Let your loved ones know that your practice is important to you, and ask for their support in setting aside time for it. Sometimes, all it takes is a little encouragement from others to create a routine you can stick to.

Building a Practice with Support

If you’re feeling unsure how to begin, it can be helpful to explore books or practice with a video. These resources provide inspiration and guidance, especially in the early stages of building your practice. However, one of the most rewarding aspects of a movement practice is learning to trust your body. Over time, you’ll discover the joy of moving intuitively, guided by your own energy and curiosity.

If you’d like to explore building a Qigong home practice further, join me for a workshop on Thursday, 8 February, from 2:00 to 4:30 PM at St. Joseph’s Hall, 67 Purewell, Christchurch BH23 1EH. Together, we’ll learn a simple sequence and explore practical tips for creating a sustainable practice that works for you. It’s a wonderful opportunity to gain confidence and connect with a supportive community. Find out more here.

Your Practice, Your Way

Why not take a moment today to start your own practice? It doesn’t have to be perfect or long. Take five minutes to breathe, stretch, or try a movement that feels good. I’d love to hear what works for you—whether it’s creating a dedicated ritual or simply weaving movement into your day, like a few stretches in the kitchen. What does your practice look like?