Mind & Body Slow Somatic Dance Practice | 10 Mins

In this 10-minute standing somatic practice, we'll pair slow movement with mental presence to support you when you feel mentally all over the place, absent-minded, distracted, or scattered.

Sometimes our thoughts move faster than our bodies can keep up with. We may feel unfocused, rushed, disconnected, or like our attention is pulled in too many directions at once.

In this practice, we'll move slowly and mindfully, one body part at a time, while noticing the impulse to rush, check out, or move on to the next thing. The invitation is to gently return to slow movement, breath, and presence.

This practice is for you if you feel mentally scattered, absent-minded, unfocused, distracted, or pulled in many directions. It is also supportive if you feel disconnected from the present moment or like you need help slowing your attention down.

You don't have to clear your mind. You don't have to be perfectly focused. We're just practicing coming back, one slow movement at a time.

Transcript

In this practice, Will pair slow movement. And mental presence. To help us when we're feeling mentally all over the place. Absent-minded. Or scatter. Let's start. Begin by standing in a way that feels comfortable and supported. Let your feet feel the floor beneath you. Notice the physical space you are in. And that your body is in it. Notice your breath. Notice any distraction. Any fast thoughts or a sense of being all over the place. Notice if there is a sense of being. Revved up. Or scatter. You don't have to change anything. We're just noticing the state we're in. Will start to move slowly. One part of our bodies at a time. Keeping our attention. On our movement. The best we can. We'll start with our arms. Moving our arms slowly. Slower than we normally would. Follow my pace. As if we're moving. Through. Molasses. Breathe as you move. Keeping our attention. On our movement. Let's note it. What it's like to move. Slowly. Any emotion. Or the impulse to stop. Or speed up. Now let's engage our legs. In this slow movement. Maybe bending your knee. Shifting your weight. From one side to the other. Feeling your feet. Maybe shifting forward and back. Let each movement happen. At a slow enough pace. That you can follow. With your mental presence. Maybe lifting your feet. One foot. At a time. Breathe as you move. Noticing any impulses. To speed up. Remind yourself. That it's okay to slow down. Notice gravity. As you bend. And straighten your legs. Now let's include our spine. And hit play. In this movement. Move your spine. From side to side. Letting other parts of your body join in. As your movement starts. From your spine. Feel your body moving slowly through space. Keeping your mind present. Following your movement. Explore arching. In rounding your spine. Letting your head. Or any other body parts follow. Following my pace. Placing your awareness. On your movement. One moment. At a time. Letting one movement gradually grow. Into the next movement. Doing your best. Not to judge. How you're moving. Or what you notice. On your next breath. Let your movement. Slow. Down to a paw. Coming into stillness. And let your whole system register. That it's okay. To slow. Down. And thank your body. Thank yourself. Thank you.