Welcome to day four of the semantics challenge here on Insight Timer.
This is an invitation to step out of your head and reconnect with your body.
Through simple practices,
You'll learn to feel,
Release,
And ease tension.
Let's jump into today's session.
Hello and welcome back to the 7 Day Semantic Challenge.
My name is Faith Hunter.
Today,
We work with shaking.
Animals do this instinctively after moments of high activation.
It is how the body moves excess energy through itself.
Humans have largely learned to suppress it.
You will begin with your hands and arms and let it spread from there.
Basically,
Whatever feels natural and relieving in the right moment.
Let's begin.
Know that you can do this seated or standing.
It's up to you.
I want you to soften your knees a little bit and allow your arms to just hang from your body.
And we're going to begin with a couple of long,
Deep breaths in and out of the nose.
Each time you exhale.
Allow your shoulders to soften away from your ears.
Now take a deep breath with me.
Exhale out a big sigh.
And let's start small.
We're going to begin with our hands.
So just simply start to move your fingers around,
Shake your hands,
Maybe get into your wrists,
Rotate them.
And just start to flick.
Move in any way that feels natural.
Shaking your hands,
Shaking your fingers,
Moving it around.
You can even spread the fingers wide and then draw them back together and then shake again.
This is all about what feels good for you.
There is nowhere to push.
Just let those wrists and fingers flow.
And start to observe the warmth that you're creating right now in your palms.
And know that you can even rub the palms together a little bit.
Feel that sensation.
Now let's begin to travel upward.
We're going to move into the forearms.
And the elbows.
And all the way up into the shoulders.
So you got it.
Just move those arms around,
Let them fling,
Let them shake.
And know that the hands are definitely still involved in this.
Let the arms swing overhead to the side.
Reach them out in front of you,
Whatever feels good.
They're just loose,
Heavy,
And free.
And while you're doing this,
Know that you can take a deep breath in through your nose,
Take out another big sigh.
That felt really good.
One more time.
Keep shaking.
Deep breath in.
Exhale a big sigh.
Hmmmm.
I want you to begin to just kind of roll the shoulders around,
Bounce them up and down.
You know what?
Feel like you're dancing.
Keep going.
Roll,
Shake,
And move.
Feel free to draw the shoulders up by your ears and then let them drop.
And when you do that,
You can even let those shoulders rise up by your ears.
And then take out a big sigh as they drop.
Let's do that a few times together.
Shoulders up by your ears,
Let them drop.
One more time,
Shoulders up by your ears,
And let them drop.
Now shake it out a little bit more.
Loosen,
Loosen,
Loosen.
Let everything rattle and be free.
Now that you're feeling it in the upper part of your body,
Let's move into the legs.
So go on and start to move those toes around.
You can step from right to left if you're standings and wiggle those toes.
And what you notice now is that energy is starting to move up into your calf muscles.
And let's first shake out that right leg.
Shift your weight over to the left leg and start to move your right.
Now,
If you need a little support,
Hold on to a wall or a chair and just shake.
Let that energy,
Let that sensation rise all the way up into your knee,
Your thigh,
And your hip.
Keep shaking that right leg.
Okay,
Let's shift over to the other side.
Weight on the right foot and start to wiggle.
Move that left foot.
Shake,
Shake,
Shake through your left calf muscle,
Your left knee,
Your left hip.
Move that left leg around.
Keep going.
Now let's start to move a little bit more.
And I want you to begin to rock your hips from side to side.
So you're grounding through both feet and just moving those hips right to left,
Right to left,
Right to left,
Right to left.
Go slow or go fast,
Whatever feels right for you.
Keep moving and definitely keep shaking.
Now,
If it feels comfortable for your body,
I want you to shift the weight from right to left like you're doing a little bounce.
And as you do this,
Incorporate the arms as well.
So you're really shaking the entire body.
It's a wiggle jiggle in your own perfect way.
And I'm not gonna lie,
One thing I absolutely love when I'm doing this full body shake,
I'm shaking my bum,
I'm shaking my arms.
I'm even lifting my chin up and moving in my own way.
So that's exactly what I want you to do.
Keep shaking.
Keep moving.
Nice and easy.
Don't feel like you need to overexert yourself.
If you feel like you're getting out of breath,
Just pause and slow down.
Keep shaking that body.
We only have 30 more seconds together.
Notice where you need to release any extra tension.
Keep shaking,
Keep shaking.
Now start to slow down your shaking,
Starting with the feet.
Just pause,
Both feet landing on the ground.
Just gently shifting your weight from right to left.
Things are becoming a little softer.
Slow down the arms,
Let them go,
Let them hang.
And we're still moving but in a very subtle way.
And I want you to just kind of gently twist your body from right to left.
Eyes can remain open or closed,
But the feet are grounded and your body is moving slowly,
Softly.
And then I want you to find stillness.
Arms are releasing alongside your body.
The tongue in your mouth is relaxed.
Your jaw muscles are relaxed.
And I want you to observe a natural humming,
A buzz that's moving through your body,
Underneath your skin.
And know that this is your nervous system simply settling.
And I'm going to invite you to place one hand over your belly and the other hand on your chest.
And together,
Let's take another deep breath in.
Exhale out a big sigh.
Seal your lips.
And hold here.
Closing the eyes if it feels comfortable for you or just simply gaze at a point.
Out in front of you.
And we're simply going to be,
Feel.
And observe.
Notice how your body feels right now.
Perhaps lighter.
Perhaps a little warmer.
Perhaps something has moved through you that did not have a clear name.
You see,
Shaking does not need a dedicated session.
Even a moment of easy movement in the hands,
Arms,
Or legs can shift more than you expect.
Tomorrow,
We move to the floor for a slower,
Gentler practice focused on the hips,
Belly,
And lower back.
So ask yourself,
What did shaking move today?
And definitely share your experience with the community in the forum.
Alright,
Good luck for the rest of the challenge.
