When you climb down a flight of stairs at night take the moment from time to time to do so in the light you already have and avoid going for the light switch. The same goes for electric can openers, finding a way to scratch your own back and so on. Knowing you can work in harder conditions and thrive can bring a lot of satisfaction to your life and when the time comes you will be able to go down the stairs if the lights are out or carry your son home even if the car isn’t working. It is the spirit that drives you and you have to build it so it will be there when you need it.
Take a regular movement you do like a push up or jumping up or anything that is useful for you and start doing it with deliberation to do the least amount of effort in each movement. Let your breath start each move (up, down, left , right) and continue past your regular amount or time. Now move your awareness through the body and become aware of the tension that builds within the body as you start to get tired (for example when most people do pull ups on a wall or on a bar they tense their necks to brace the shoulders and loose a lot of power). With the Inhale try to pull this tension to the breath and with the Exhale try to send it out and relax so you can move without harming yourself and continue to work. Do not be fanatic and remember the purpose is to learn something about your own way of doing things.
The book let every breath gives you a methodology to grow your ability and quality of life and work. For example you can grow work you can do with every breath phase and your awareness and relaxation within it. Lie on the ground and roll from side to side with exhale and inhale, right and left. After you do this. roll right on the pause after inhale and on the pause after exhale and than go to two rolls per phase and so on till you feel you reached your top for the moment. This can be three or ten depending on many things like the food you had or how much sleep you had and how sorry you feel for yourself at the moment. This can be adopted for all movement and walking too but in the start use rolling and the four basic drills to strengthen the body of: Push ups, sit ups, leg lifts and squats. Try to reach twelve per phase for each and notice how this changes your ability and relaxation when you are in a tension creating situation.
Have a partner lie down face up or down and start applying your knees to his soft tissue (hard on soft and soft on hard) Don’t jump on him but place the knee on the flesh and relax down as you feel with your knee how his tissues deals with this. In the beginning you will likely feel a lot of tension as they try to overcome the tension and when this fails the doors will open and he will start to breathe his tension out and relax the tension down to the ground to survive. Do not harm each other and change often enough for this to work. Note if you feel differently after this (two points of focus are the front thigh muscles and the calf back muscles which hold a lot of tension due to bad posture and movement)