Objective: To connect with your body through movement, enhance self-awareness, and improve mental well-being. This exercise can be done in a group setting or at home.
Duration: 30 minutes
Materials Needed:
A quiet, open space
Comfortable clothing
Optional: Music that you enjoy and inspires movement
Ex: Lofi beats, slow jazz, bossa nova
Exercise Outline:
Warm up (5 Minutes)
Start by standing or sitting comfortably
Take deep breaths in and out, focusing on your breath
In through the nose, out through the mouth
Perform light stretching to prepare your body for movement
Roll your shoulders, arm stretch, etc
Getting Into the Groove! (20 Minutes)
Begin by standing in a relaxed position with your feet hip-width apart.
Allow your body to sway gently from side to side, focusing on the sensation of your feet on the ground.
Slowly start moving your body in a way that feels natural and comfortable (there is no right or wrong way to move).
If you have music on, try swaying to the music.
Focus on how each movement feels. Notice any areas of tension or discomfort and adjust your movements to release the tension.
As you move, try to let go of any judgements or self-conscious thoughts. Think about what move you are going to do next and allow yourself to be fully present in the moment.
Allow yourself to experiment with different types of movements: slow and fluid, fast and energetic, big and bold, or small and subtle.
If you feel stuck or unsure of how to move, take a moment to close your eyes and listen to your body. Ask yourself: What movements feel good? What does your body need right now?
Spend the last few minutes gradually slowing down your movements, eventually coming to a still position as the song ends
Reflection (5 Minutes)
Sit on the floor or lie down if possible
Take a few breaths, reflect on your experience
Ask yourself:
How did my body feel during the exercise?
What emotions or thoughts came up for me?
How do I feel now compared to before the exercise?
Optional: Journal about the experience for 3 minutes afterwards instead of just reflecting
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