In Residence: 12 Weeks of Soft Movement & Meditation
A meditation practice for people who live in bodies (that’s you.)
Most meditation programs ask you to sit still and figure it out. It was important to me that this one starts where you actually spend most of your time (in your body, with your breath, amidst whatever's happening in your mind right now).
In Residence is a 12-week guided program that weaves together seated meditation, breathwork, gentle movement, and reflective inquiry. It's loosely inspired by Anne Cushman's book Moving into Meditation, but you don't need the book to do this program (but also, its fantastic and I’ve been using it for years so I highly recommend it!) But everything you need to do this specific program is provided here in your Moved.Studio Membership.
This program doesn't treat meditation as something separate from the rest of your life. It meets you in your body and gradually helps you build a practice that's grounded, sustainable, and just yours.
Here’s our Weekly Practice Rhythm:
Three dedicated practice days each week, designed to land on a Friday/Saturday/Sunday rhythm
(though you're welcome to move them wherever they fit best in your life).
Day 1: Meditation or Breathwork + Reflection This is your inward day. Settling in, getting quiet, noticing. A guided audio practice paired with a journal prompt that gives you space to actually process what came up.
Day 2: Gentle Movement + Reflection Simple asana, nothing acrobatic or intense. The aim here is to get in right relationship with your own body and create a real home within yourself. Guided video or low-pressure somatic style guided audio practices that range from 15 to 60 minutes.
Day 3: Curated Resource + Reflection A reading, video, or article from a voice outside this program. Something to help you see the week's theme in a wider context. Not just yoga. Not just meditation. IRL real world stuff, too.
What You'll Need
A quiet-ish space
A journal or your preferred notes app
An open mind
About 20–40 minutes, three days a week
Comfortable clothes
A cozy supported place to sit, lay down, or gently move your body
A candle (for Week 12)
ready to settle in and sit with us?
All programs are included in your membership and waiting for you to start anytime
Get rid of the guesswork and let the Moved. app manage your daily practice calendar so you can just show up and sit.
Guided audio meditations for less distractions are paired with calm supportive on-demand classes to keep you on track.
Full 12 week structure waiting for you. Each week automatically unlocks and schedules your upcoming sessions for you.
Questions? We’ve got you.
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Nope. Zero. This program was designed for people who are curious about meditation but haven't found a way in that actually works for them (or people who have tried meditation before and felt like they were doing it wrong, which, for the record, is not a thing). We start with your body and your breath, not with some abstract idea of stillness. If you can breathe and you're willing to sit quietly for a few minutes, you're ready.
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Not even a little. This program was built with yoga people in mind. The movement practices are simple and intentional (not because they're easy, but because the point is awareness, not complexity). If you already have an asana practice, you'll find that this deepens it in ways that are hard to describe until you experience them. The meditation and breathwork components go well beyond what most yoga classes offer, and the weekly reflections and curated resources will challenge you intellectually and emotionally regardless of how many hours you've logged on a mat.
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About 20–40 minutes, three days a week. Day 1 is a guided meditation or breathwork practice (audio, usually 10–20 minutes) plus a journal reflection. Day 2 is a gentle movement practice (video, 15–30 minutes most weeks, 60 minutes in Week 12) plus a reflection. Day 3 is a curated reading or video from an outside voice plus a reflection. You could realistically do this program without rearranging your life at all.
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Yes, and honestly it's a really nice pairing. In Residence lands on a different energy than our strength programs. If you're doing something like Strength for Yoga People during the week, In Residence makes a beautiful weekend complement. The movement in this program is gentle and intentional (think yin, simple asana, exploratory shapes) so there's no recovery conflict. Three days of lifting plus three days of soft movement and meditation is a pretty complete picture of what it means to take care of a human body.
For home training: a solid set of heavy dumbbells (emphasis on heavy, especially by 2.0), a kettlebell or two, and resistance bands. A foam roller is also great to have. That's genuinely it.
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Day 3 each week offers a curated reading, video, or article from a voice outside this program. The aim is to help you see the week's theme in a wider context (not just yoga, not just meditation, but the real world too). Past resources have included everything from neuroscience explainers on interoception to poetry by Maggie Smith to excerpts from lectures by Erika Huggins. You don't have to engage with it, but most people find it's the day that surprises them the most. It takes about 15–20 minutes including the reflection.
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You do not. This program is loosely inspired by the book because its one of my most beloved and it’s guided my personal meditation practice for many years.
Some of the practices and themes are drawn from my favorite sections, but everything you need is provided within the program itself.
That said, if you want to go deeper, the book is beautiful and I’d love for you to support Anne's work. Think of it as a companion, not a textbook.
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This program draws from yoga and Buddhist meditation traditions, but it's not religious and it doesn't require any particular belief system. We reference concepts like pranayama, the felt sense, loving-kindness, and impermanence (all of which have deep roots in contemplative traditions) but the approach here is practical, embodied, and grounded. If you're someone who's interested in the experience of meditation more than the philosophy, this will work for you. If you love the philosophy too, there's plenty to chew on.
2.0 uses block periodization (meaning each phase has a distinct training goal and the program cycles between intensification and realization). The loads are heavier, the exercise progressions are more advanced, and barbell work becomes a central feature for gym clients. The power phase in 2.0 pushes into 90% 1RM territory, which is well beyond anything in 1.0. But the session format, the CARs, the cool-downs, the joint-specific logic? All the same. It still feels like your program. Just stronger.
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Great news: you don't have to (especially at the beginning). Week 1 doesn't even ask you to sit. We start lying down, with your hands on your body, just noticing what's there. The seated practices build gradually over the 12 weeks, and Week 5 is specifically dedicated to helping you find a comfortable seat that works for your body. If sitting on the floor doesn't work, sit in a chair. If sitting doesn't work at all, lie down. This program meets you where you are, not where some idealized meditation poster says you should be.
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The program itself is self-paced and lives in the Moved. app, but you're always welcome to reach out through the app's direct messaging, share your reflections, or connect with other members. The reflection prompts are designed to be journaled privately, but there's nothing stopping you from sharing them if you want to. Sometimes the most powerful part of a practice like this is knowing other people are in it with you.
The Strength training philosophy at Moved. utilizes a mixture of conventional S&C principles, mixed with a mobility-forward, Internal Strength approach that incorporates strength and nervous system based mobility work into your supersets and sessions. The aim is is never to just get good at weightlifting - its to keep your joints doing what healthy joints do - move freely and with control, and your tissues resilient enough to keep doing the things you love for a very long time.
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The program ends. The practice doesn't. One of the things we talk about in Week 12 is what your practice looks like going forward (realistically, honestly, not the version you think you "should" have). You'll have 12 weeks of tools, reflections, and self-knowledge to draw from. And everything in the program stays available in your Moved. app, so you can revisit any week, any practice, any time.