Gentle Dance Practice For Women Who Hold It All Together

If you’re used to being the strong one, the capable one, the responsible one, or the one who holds everything together, your body may be carrying more tension than you realize.

This standing somatic practice is designed to help you release control, soften tension, and reconnect with your body through gentle movement.

We’ll begin by noticing the posture of “holding it all together,” then move into shaking, swaying, shoulder release, breath, and intuitive movement to help your nervous system discharge stress and return to a greater sense of ease.

This practice is not about falling apart. It’s about giving your body permission to stop bracing.

Transcript

Welcome, This is an intuitive guided dance practice to help us notice what it's been like in our bodies to hold it all in, To hold it all together, And to support us in loosening up in breathing. So I'll be guiding us the whole way through with my verbal prompts, And I'll be moving with you. But the intention is really to make your movements your own. And do what feels good to you in your body. So let's get started. We'll start with our feet, Hip width apart. Feel your feet on the ground and your knees soft. Notice how your body is arriving. Notice your jaw. Your shoulder. Your back. Your chest. Your belly. Notice your hips. Where do you feel like? You're holding it all together. Do your best not to judge how you feel in your body. Let yourself lean in. To what you're noticing. How you're holding it all together. Let your body show you. What holding it all together feels like. Inside. Now we'll invite Some gentle movement. To soften, To notice. What it's like. To give our bodies permission to be. And to learn. Go ahead and move your head back and forth. If you'd like, Roll your head in one direction. Remembering to breathe. Go ahead and change direction. As you roll out your head. Giving your neck a stretch. Varying this movement however you'd like. You Let your movement travel into your shoulders. Rolling your shoulders back. There's no wrong or right way to move. Roll your shoulders forward. Vary this movement however you'd like. Moving your shoulders in a way that feels right. That feels easeful for you. Notice your feet. Feel your weight shifting from side to side. Allowing a bend in your knee. Maybe coming off your heel. As you shift. Your body weight. Side to side. Maybe lifting your feet off the floor. Go ahead and vary this movement however you'd like. Let's include the spine in our movement. Arching and flexing the spine. Like a standing cat cow. Forward and back. Remembering to bring your breath with you. Feel free to include your arms in this movement. Opening and closing. Feeling your weight shift forward and back. Breathe. Now inviting your spine to sway from side to side. Letting your shoulders be included. If that feels good to you. Extending this side to side movement out into your arms and hands. Varying this movement. Making it just for you. For the next minute. Let's let our bodies move freely. Releasing the feeling of holding it all together. Modifying your movement at any time. Letting it be faster. Letting it be slower. Letting it be bigger or smaller. Breathing as you move. Noticing what wants to be released. What wants to soften? Start to let your movement gradually slow down. Gradually get smaller. Returning your arms to your body. Placing a hand on your heart or belly. Notice. What your body feels like now. After you've had some time. To move freely. Give yourself permission. To be capable without being clenched. Permission to be responsible. Without carrying everything alone. Permission to soften. While still being strong. Thank yourself. Thank you body. Thank you.