Hey,
It's Pats.
Welcome.
So for this practice,
You'll want to be standing with a bit of space around you.
Your feet about hip width apart,
The knees soft,
Not locked.
And your arms hanging loosely by your sides.
If standing isn't possible today,
You can do a gentler version sitting on the edge of a chair,
Letting the shake come from your legs and hands.
And just a quick note before we start,
Go gently.
If anything feels painful or too intense,
Slow down or stop.
You're in charge here.
So let's close the eyes if that feels okay or let your gaze soften on the floor in front of you.
Take a nice full breath in.
And let it out with a sigh.
Now start to bounce gently through the knees.
Small easy bounces.
Like you're standing on a bus.
Heels can stay on the ground.
Allow that bounce to travel up into your hips.
Now the hips to be loose.
Now let it rise into your belly and the chest.
Allow your arms to start to wiggle.
Your hands can be floppy,
Shaking out the fingers.
Allow the shoulders to get in on it,
So let the head be loose on the neck,
Let the jaw hang a little open.
Keep breathing,
If a sound wants to come out,
Just let it.
A hum,
Or a sigh,
Or a ha.
You don't need to make it look a certain way.
Some people shake a lot,
Some people just a little.
Allow your body to decide.
And you might find it starts to shake in ways you're not directing.
It's fine,
Allow it.
Notice where it feels good to shake,
Maybe spend a bit more time there.
Thoughts come about your day,
About what you need to do.
Let them shake and loose as well.
So let them fall off you.
Keep going,
Staying loose,
Let the breath move freely.
Now begin to slow it down.
Now the shake ain't get smaller.
And smaller again.
And come to stillness.
Just stand here and feel your body.
Feel the tingle.
Of warmth.
The balls moving through your hands and your legs.
Notice your breath now.
How does it compare to when we started?
Feel your feet pressing into the ground.
Another way to drop down into your heels.
If you'd like,
You can place a hand on your chest and one on your belly and just feel your heartbeat.
And feel the breath under your hands.
This is your body coming back to balance.
You helped it let go of something it was holding.
Take one more deep breath in.
And let it out slowly.
When you're ready,
Slowly open your eyes.
Something to take with you today.
Is you don't need 10 minutes for this.
After something stressful,
Just find a private spot and shake for 60 seconds.
Your nervous system will thank you.
Thanks for practicing with me today.
