A recorded 30-minute movement session exploring Bold Joy — the feeling when you dare to be fully yourself. We expand, take up space, and let small jumps surprise us. No experience needed. Just come and move.
Meet your Teacher
16 Oranienburg, Deutschland
Transcript
Welcome to the Dice Session. Today is all about surprising ourselves, In taking up a little bit more presence, Being a bit more courageous. And yet taking the step of like, We surprise ourselves. So this is the topic for today's movement with intention. And we are starting with some body awareness, Arriving in our body, And I will give you some impulses, Some ideas, And we always end the session with your own rhythm, Your own flow. And as I always say, There is no right or wrong. If your body feels like, We need something else today than I'm saying, Just follow with your gut and intuition. That's always the best. Enough said. Let's directly dive into it and we start today's session gently using our fingers. Exploring movement in our fingers. And you can allow yourself to observe while you're doing that. Start gentle movement in your fingers. Try to move them all separately. And from there also allow movement to go into your body. Lower arms, Upper arms, Elbows. Use the music and start to awakening up. Your fingers, Your arms. Starting to sense, Starting to feel. Beautiful. And keep going and now also invite your feet. To join you in this journey. Start with your toes. The front and back of your foot. And it's all about arriving in our body, Dancing. And allow also movement to travel up. Your lower leg. Your knees. Your thighs. Gently without forcing anything, Just welcoming your body. In this session, In this moment. And try to not forget any body part. Try to invite everything at the same time. Try to sense. In your legs, Your arms. And let's also now invite. I was buying in this. Movement. Let's invite our spine. To join. Legs and arms. Imagine like a. . . Curious spine. Wandering around. And try to sense into every word to prana. And you sense when you try to find micro-movements there. From your tailbone. Up to your neck. To your crown. And invite your whole body. Into movement, Into arriving. Take a moment to welcome. Your whole body now. Into this moment, Into this session. Give yourself. A gentle hug. By moving and allow your breath to flow naturally. Take a few more moments. To arrive in your body. Checking in, Sensing. And at the same time, Allow your gaze to look around. Try to free up your neck as well. Good, A few moments. Leaning into it, Arriving in your body. Natural breathing. No right or wrong. Just you. Your body. This moment. Beautiful. Now keep going. And I want you to send special. Focus in your core area. And try to imagine while you are moving and exploring. That you pull your navel a little bit more towards your spine. Will let you activate your core. Your powerhouse. Your center. And the rest of your body. Loses tension. You lean into it, You have this stability from your feet, From your core. And you can allow yourself. To maybe experiment a little bit more. With the rest of your body parts. Strong core. Curious body. Good. And now slowly allow yourself to get bigger in your movements. Allow yourself to take. Up a little bit more space. Then you maybe feel comfortable with. That can be. Bigger reach of movement. Spreading out a little bit more. But can mean go some more steps forward. A bigger stab into the side. Filling the space you are having with your presence. Allow yourself now. To become bigger. A bit more bold. And you are always connected to your core, To your body. But now you allow yourself to spread out a little bit more. How can you make your own rhythm, Your own movement? A little bit more spreading out. Allow yourself. To take a little bigger step. Whee! This moment where there is maybe. A moment of doubt, Like, Oh. I do that. Is that not too big enough? Is that right? And you just allow yourself in this safe space now. To try it out. Bigger. Bolder movements. Take up the space. Full presence. Oh, Become even bigger! Allow yourself more presence. Stay connected to your whole body. Keep the core alive. Keep all body parts part of this journey. And see where you can unlock them. Even more presence. Bigger movements from your pelvis. Bigger steps with your feet. Bold movement with your neck and head. Let's try it out now. How can we? Be more present. Surprise ourself! With a little bit. Bigger steps. A little bit more. Unfamiliar movement. Doing what we do, Keep our flow. Just exaggerate it a little bit. Keep exploring! New big bold movements. In your spine. In your legs, Pelvis. Good. Keep your breathing. Natural. Adjust your rhythm. Lower and quicker, Whatever serves you. But keep the presence for a little longer. Allow yourself now to follow instincts. Or you might feel like, Oh! This is too big! This feels a bit warm. Try to play with that. Allow you. Good. And for a moment. I want you. To become a little bit smaller in your movement. A little bit more. Returning home. In a place. In your room. Keep moving. Allow yourself. That your body still expresses, Everything is there. And for a moment. . . Mind. This big, Bold movement we have just explored. Within your body. In more stillness, It's still there, It's available. So any moment. You can step out again. You can create a huge step. You can surprise yourself. This quality is in your body. And follow your instinct now. With whatever body part first. To invite again. Bold, Courageous. BIG! Spreading out movements. It can be explosive. But it can also be delicate, Slowly. But the quality is. Spreading out. Allowing yourself. To take an even bigger step. To make an even bigger arm movement. Make a big circle, Whatever it is. Go back and explore that. Good. And now I want you to invite to try also integrating. Little steps. In your movement flow. Just tiny little jumps. Imagine. You are. Crossing a little puddle on the street. A little chump. Experiment with this feeling of a little jump. Here and there. And see how this impulse of a little jump. Changes. The quality of your movement. Keep the little chumps. And now. Integrate the quality. Of big bold movements. Enter your jumps. It might feel unfamiliar. That's why we are doing it in a safe space. Chomps! And big bold movements. Keep your core active. Your body soft and gentle. And explore. Little chumps! And done. Big, Courageous movement. Arising. You Allow yourself these jumps. Also in every movement. To your bag. To the side Imagine. You are entering a space. And you fill it with your whole presence. Boom, Boom, You are here. Yeah. Keep exploring! The energy. Of we are jumping into the room. With our full presence. Good. Keep your core active. Pull the navel to your spine. This is where your strength is. Comes from. And don't pour snow. And it jumps anymore. Just let them, Organically. Be part of your exploring. But for a few more moments. . . Let's keep unlocking this energy of love. Surprising ourselves. With a little chomp. With a big movement. Take up more and more space in the room you are in now. This is the time where we can explore. Surprising ourselves, Become more courageous. Boulder. Use it. How much energy can you bring out from your core? How can you surprise yourself even more? Okay, Beautiful. And let go of any ideas, Impulses. And let your body now. Express. Whatever wants to be expressed. Lean into it for the next minutes. And create. Your own beautiful movement flow. Your dance, Your rhythm. You can take ideas and impulses. But you can also. . . Just follow. Own ideas. This is your time now. Enjoy. A few more moments. In your own slow, Rhythm. Let your body express what is there. And now. . . Slowly, Gently. Prepare yourself. To return back home. Your movement gets a bit smaller. Your findings. Your way back home. Gently smaller movements. Finding you again in a standing position. Your body. Still. Sense everything, Feel everything. Allow your body to blow. But become smaller and smaller. We return home now. And if you feel comfortable. Close your eyes now for a moment. And take a moment. To reflect. How your journey was. In the last half an hour. Maybe you have found surprising moments. Bowed moment. Or you have found something completely unexpected. Or you have found nothing which is equally beautiful. Just give you a moment. Give yourself a moment to pause and reflect. What you have experienced. In and with your body. Feel one more time in your core. All this active sensation feels and let drop any tension from the rest of your body, Shoulders, Chest, Spine, Back, Legs. Let go now. And then this energy. Find your way in a seated position. On your lower legs. However it feels comfortable. Mmm. Find a seated position, Keep your eyes closed if it's still comfortable. And just observe here. How you feel right now. Now right or wrong, No judgement. Just an observation. And let's take together three deep inhales through the nose and exhale with a sigh if you feel comfortable. Breath out of your mouth in your own rhythm. And then gently. Open your eyes slowly. Welcome back. Take your time. To familiarize again with the room you're in. With the experience you just had. Thank you so much for sharing energy today with me. And for now, I wish you. . . A lovely day for me, Evening. Or not too long and I was subtle in and bad, Whatever is for you. Just lean into the dye and maybe sometimes you remind yourself of the experience of your body today. And maybe you allow yourself to make a little jump. Whenever you feel like you want to surprise yourself. Thank you so much. Maybe we see us next time. Thank you. Bye.
