All right,
Welcome everyone to Confidence.
Today it's all about courage.
So we unlock in our body today all this courage which is already stored and in us.
I will give you a few impulses where you can feel it in some movement and then guide you in free movement,
Free dance,
Free expression like we usually do.
All the time when I do things which doesn't feel right with your body,
Just go with your intuition,
Go with your gut that's always right.
And yeah,
Let's dive in and have some good time.
So today I would like to start the session,
You see what I'm doing,
Just a bit of a dribbling.
So find in your space a little bit of dribbling around.
Try to make it as playful as possible with your feed.
Try to imagine.
You hit all the spots on your floor with your feet,
Every tiny space.
And you allow the rest of your body to respond.
Your feet start.
And the movement goes in your whole body.
You just arrive with this playful quirky little movement.
Just let your feet play a little bit,
Arrive,
Dribble a little bit.
And to this dribbling texture of the feet,
We add the shoulders.
Copy this dribbling with your feet,
With your shoulders now.
And it's allowed to feel a bit silly right now.
No need to,
But if you feel that's absolutely fine.
Dribble with your shoulders and your feet.
Let your arms respond.
Let your head and spine respond.
Try to catch every.
.
.
Space on the floor with your feet.
And dribble with your shoulders as well.
And because this is not enough,
Let's involve the pelvis.
Try to copy the dribbling with your pelvis.
How can you?
Durable,
Bring this quality in your pelvis.
Shoulders and feet.
A few more moments.
God.
Try to find it a little bit more in your pelvis.
Shoulders.
And bring it all together.
Increase.
The speed a little bit for a minute.
Increase the speed of dribbling.
With your feet,
Your pelvis and shoulders.
Hmm.
Yeah.
And then.
.
.
Fade out your movement.
Come to a still standing position.
But that's the quality of dribbling.
Still.
Aqua in our body.
Yeah.
Deep inhale through the nose.
With your whole body,
Exhale through the mouth.
Let go.
One more time,
Deep inhale.
Exhale through the mouth.
Yeah.
For a moment.
Close your eyes.
Grrrr.
We have just woken up our body.
I've activated it.
And let's find some harmony in our body.
Before we unlock the movement which wants to be there today.
Feel your feet on the ground.
Feel your toes.
And your heels.
Slightly bend your knees a little bit.
Feel the line from your heels to your knees.
And from your knees to your pelvis.
Feel the slight bend there.
Sense that your pelvis is sitting above your heels.
So try to imagine this long line there.
And what we today want to activate strongly is our powerhouse,
The core.
Try to activate your navel which means pull it to your spine like a straw this feeling push it to your spine.
And gently activate your spine.
Feel the long line through your spine now,
From your pelvis.
Feel.
The long line through your neck,
Through your head.
Up to the sky.
And wherever you feel a little bit tension which is not needed right now.
In your hands,
Maybe in your shoulders.
Maybe in your chest.
Maybe in your forehead.
Your jaw.
Let also your tongue be loose.
Open your mouth slightly.
And let go any tension in your body which is not needed.
Reimagining just this long line from your heels up through your body.
To your crown.
We activate our core.
Thank you.
Drop what wants to be dropped.
Sigh Gently inhale through the mouth.
Through the nose,
I'm sorry,
And exhale through the mouth.
Open your eyes again.
Beautiful.
Now,
I want you to keep this core strength,
This activated strength and we unlock today movement by bending our knees,
Lifting our knees up as high as you can and make step forwards,
Strong step forwards.
And I want you to imagine this texture of really strength.
Voom!
Vroom!
Like you are really present in the room with these steps.
Vroom!
And I want you to explore that now and keep this strength in your core.
Bring it into your legs.
Vroom!
Vroom!
Play with that a little bit.
Fully.
And as always,
Thank you for watching.
Let's Your upper body respond.
Try not to force anything with your arms.
Tschüss,
Lads!
The movement from your legs responds.
And bring this texture of strength.
In your legs.
Lifting knee,
Boom,
And you step with big steps into the room.
Damn it.
Now.
If you look down to the floor,
Because you want to see what your step is doing.
Look up.
Imagine You are entering a room with this strength,
With this presence.
We exaggerate it now a little bit with these big steps.
But we want to feel the strength in your pelvis.
In your core,
Your legs,
Strong feet.
Imagine.
Zoom.
Play with that.
You can also go backwards.
Imagine you're stepping into a room.
Behind you.
And now I want you to expand this stepping.
Look up.
Be present.
And let your rest of your body.
Follow some movement.
Maybe you want to spread your arms.
Maybe.
You want to express.
Here I am.
Vroom!
Maybe your hands go to the foot.
Whatever it is.
Let your body respond.
And bring this quality of.
Big strong steps forward.
And explore more options of how the rest of your body can follow.
Maybe you want to play with the levels.
Go even a bit more towards the floor.
Still present.
Play!
How strong you want to place your foot on the ground.
Good.
And for a moment stop.
Store this quality in your body.
And let's go quickly back.
To our dribbling.
Dribbling,
Dribbling,
Dribbling.
Easy,
Playful feet.
Easy,
Playful shoulders.
Easy dribbling pelvis.
Shake everything into place.
And stop where you are.
And I want you now to do the steps again.
You now know what to do.
Big steps into the room.
Let your body express the presence.
You can say,
I am here.
With every step you're taking.
Vroom!
Imagine that your whole body.
Has lights.
And you spotlight the room.
Strong legs,
Strong core.
And be creative with your upper body.
We still stick to this step-by-step.
This is given the rest.
Explore.
You can increase the level of.
Speed.
Also the level of strength.
Boom!
Or,
Boom!
Can be loud or quiet.
I wanted to be strong,
Courageous.
I am here.
Okay,
Good.
Now bring the same quality.
In your shoulders.
This strong Shoulders imitating your legs.
That doesn't mean they are tense.
They are strong and present.
How does this affect?
Your movement.
Strong legs and shoulders.
Fools!
Use the space you're in.
I am courageous.
Good.
And now let go.
Of this particular step-step.
Find your own dance floor,
Find your rhythm now.
And I want you to keep.
This texture of strength.
Of courage.
Of the feeling I'm here.
But now you can interpret it.
In free movement.
Whatever that means for you.
You can work with the strong legs.
Or you can also see.
How does this strength?
Look in my pelvis.
How does the strength look in my spine?
In my chest.
Hmm.
In all of the arms.
Hands,
Fingers.
Bring it now to all your body parts.
And now it's not so much about.
Getting tense.
It is more.
.
.
Keeping the present.
Keep the quality.
Of courage,
Of I'm here.
Go and explore!
Activate the fire in your core.
And this strong.
.
.
Fire this.
Living energy is spreading through all your body parts now.
Volume.
And you allow.
Your dancing feet now.
To follow its own rhythm.
Invite maybe the dribbling.
But now.
Keep the texture.
Off.
I'm here.
I'm strong.
I am courage.
Allow yourself also to play with rhythm.
When you feel like you're getting tired.
Get a little smaller in your movement.
Same quality.
But a little bit more smaller.
A little bit more for yourself.
Than spreading it out.
But keep the quality.
Explore it.
Try to copy.
The strings we did with the steps.
And all your body parts.
Without tensing.
Without being forceful.
Just by unlocking what is there.
Okay,
For a moment.
Forget about the quality.
And bring your dancing feedback.
Playing your playful.
Dribbling Curious feedback.
To see my children playing.
In a puddle.
Bring your active feedback.
Good.
And now from this.
Playful.
Play with your feet.
Slowly.
Bring this quality.
Of strength.
Of I am here.
I'm Courage.
Back in your body and let it unfold step by step,
Whatever that means for you.
You can keep the rhythm.
But you can bring more strength in it.
More purpose,
More intention.
Pfft.
Vroom!
Unfold it slowly.
Hmm.
Bring more strength,
Activate your life energy.
Get more expressive.
Slowly bigger,
More present.
Follow your rhythm.
And keep the quality.
And now imagine.
You're talking to the walls around you.
Or wherever you are.
Tell them.
I'm here.
I'm courage.
I'm strong.
Look at the walls.
Look everywhere.
And show this presence.
Show your unfolded courage.
All corners of the room.
And spread out to the.
.
.
Strongest.
Vegas.
Most courageous version of yourself.
How does it look like?
In your chest.
In your arms.
How is the expression of your face?
How can you activate it?
Again in your pelvis.
Strong in your legs and feet.
Allow yourself also from time to time to pause.
See?
How this movement and your pause fills in your body.
And bring it back.
Unfold it again.
And allow yourself to pause.
How does this presence feel when we are pausing?
But keep the quality.
Of strength,
No tension.
Strength.
In your body.
And now also activate it.
In your backside.
Your back,
The backside of your legs.
This energy,
This presence goes.
To the front,
But at the same time to the back and to the sides.
Feel it more in your back now.
And now to the sides as well.
How can you move?
And bring the presence.
Of strength.
Encourage.
And to your side as well.
And now front,
Back,
Side,
Everything at the same time.
Bring this strength without tensing up.
And for the last moments.
Let go of any impulses and instruction.
And let your body express.
What wants to be expressed right now.
Free flow.
Free waterment.
Just you.
Maybe you keep the quality.
Maybe you let it completely go.
Just follow your impulses now to move.
Follow your own rhythm.
Your own body intuition.
Good.
And then slowly.
Become a little bit smaller in your movement.
Return slowly home.
To a standing position.
By fading out your movement.
Let it still echo,
No need to stop immediately.
Let it fight,
Let it swing in your body.
Woo!
And for a moment.
Let's close our eyes again.
Mmmmm.
And.
.
.
Let's just check in in our bodies.
Without any judgment.
How?
How does your body feel?
Right now.
And before we open our eyes together,
I want you to imagine a situation the next days and weeks.
Where you might need a little bit courage,
Where you go out of your comfort zone.
And I want you to visualize now.
Which texture,
Which energy.
You could bring now because your body has it stored.
And just envision now this situation.
With the quality we were working on.
And being sure that your body knows exactly what to do.
You just need to trust.
The courage is there.
And it will come through your body to you whenever you need it and you need to unlock it.
With this picture in your head.
Deep inhale through the nose.
Open your eyes,
Exhale through the mouth,
Let everything drop.
And welcome back.
Let's shake everything up.
This was an intense.
Session where we worked a lot on the strength this presence.
So let's shake it off together.
Om.
And as I said,
We have unlocked now this quality,
This texture.
Whenever you need it,
Just use it.
And for now,
I say thank you very much for sharing this energy today,
For sharing the session with me.
Thank you so much.
