Relief in Motion – Gentle Foundations

Seated Breathwork & Meditative Movement for Chronic Pain, Fatigue and Fibromyalgia

Relief in Motion – Gentle Foundations is a pocket-sized entry point into Qigong and breath-led movement for people living with fibromyalgia, CFS/ME, chronic pain, arthritis and other rheumatological or post-viral conditions.

Across six live 30-minute online sessions you will explore simple breathing practices and light, rhythmic movements you can do seated in a chair. Each class follows the same predictable structure: arrive and settle, 12 minutes of calming breathwork, 12 minutes of gentle seated movement, then a short rest.

There are no complicated routines to remember and no expectation that you keep up. You are encouraged to adapt, pause, or lie down if needed. The emphasis is on nervous system safety, building trust in your body and discovering that very small, kind doses of movement can shift pain, tension and fatigue without triggering a crash or next-day “payback”.

Recordings are available if you cannot attend live, and you are welcome to keep your camera off if that feels more comfortable.

Replays will be available until the end of December 2026.

If you are unsure whether this course is right for you or need more information, you are very welcome to reach out for a chat via info@sarahdivineqigong.com.

Who it is for

People with fibromyalgia, CFS/ME, long Covid, chronic pain or arthritis who need very gentle, seated options
Those recovering from illness or burnout who are unsure how much movement is “safe”
Anyone who feels intimidated by exercise classes and wants a soft, science-informed bridge back to moving
Returning Relief in Motion participants who are in a flare or simply want a lighter, fully seated format

What you will gain

✅ Simple breathing techniques to calm the nervous system and ease pain perception
✅ Tiny, repeatable movement sequences you can do in a chair on low-energy days
✅ Greater ease through neck, shoulders, spine and joints without leaving your comfort zone
✅ Confidence in pacing, so you can move without fearing a flare or energy crash
✅ A gentle sense of connection, being guided rather than figuring it out alone

What you will walk away with – and why it matters

Key takeaway	Why it is valuable for tender bodies and low energy
1. A 12 minute seated “pocket practice”	Small, reliable routines fit into fatigue windows, help break up long periods of sitting and can be used on flare days without overdoing it.
2. A favourite calming breath technique	Breath practices that lengthen and soften the exhale can activate the parasympathetic nervous system, which is associated with lower pain, anxiety and sensory overload.
3. Soothing movements for neck, shoulders and spine	Tiny, pain-free ranges help hydrate fascia, reduce stiffness and ease the upper body “armour” that often comes with chronic pain and stress.
4. Gentle grounding from the chair	Feeling the support of the chair and the floor beneath your feet can reduce dizziness, anxiety and dissociation and make your body feel more like a safe place to be.
5. Clear pacing strategies	You will learn how to notice early warning signs, choose shorter options and stop before your system is overwhelmed, rather than after.
6. A kinder relationship with your body	Practising self-compassion during movement helps shift from “push through or give up” towards listening, adjusting and working with your body, not against it.

Quick FAQ

Is everything seated?
Yes. All practices in this course are done seated in a chair, with options to lie down during the rest period if that is more comfortable.

Do I need experience with Qigong or meditation?
No. This course assumes no prior experience. Instructions are simple, and you are guided step by step.

How intense is it?
Very low. Movements are small, slow and repeatable, with frequent reminders that you can pause, adapt or simply visualise the movement if doing it physically is not possible.

What equipment do I need?
A stable chair (ideally without wheels and arms), a small amount of floor space around you and comfortable clothing. A cushion and blanket can help you feel more supported.
You can even join in while propped up in bed.

Will I get recordings?
Yes. Each session is recorded and replays are available until 31st Dec 2026 so you can practise in your own time and at your own pace.

If you have questions about your specific situation or want to check which course is the best fit, feel free to email info@sarahdivineqigong.com for a quick chat.

Meet your instructor

Sarah Divine, MSc (Sport & Exercise Science)
Senior White Tiger Qigong Instructor | Member: IICT, AUSactive | Associate ESSA

With twenty years of personal practice and over a decade of teaching, Sarah weaves expertise from Master Tevia Feng’s White Tiger Qigong lineage, having originally trained in the Universal Healing Tao system with Master Mantak Chia. She is Australia’s most highly qualified White Tiger Qigong teacher and has supported many students living with fibromyalgia, chronic fatigue, rheumatological conditions and persistent pain.

Sarah brings together Taoist Medical Qigong, modern pain science and sport and exercise science to offer gentle, effective practices that respect your limits while inviting more ease, energy and self-trust.

All bodies and all energy levels are welcome.

Contact the host of ONLINE: Relief in Motion –Gentle Foundations: Seated Breathwork & Meditative Movement for Soothing Pain, Easing Fatigue and Finding Calm