Move Into Grounding — Somatic Movement With Intention

You've been doing, doing, doing all day. Functioning. Getting through it. And if someone asked how you were, you'd say fine. But fine isn't the same as grounded.
This 30-minute practice works with one idea: what happens when you stop running on adrenaline and let yourself land?
Through grounded movement, earthy rhythm and the image of a tree in the storm — roots so deep that everything above can move freely — you'll find the physical sensation of steadiness. Not as a concept. As something you actually feel in your legs, your feet, your breath.
When the body learns to root, the reactions slow down. The patience comes back. The small moments you've been too busy to notice start landing again.
No dance experience needed. Come as you are.

Transcript

Everyone welcome to today's session where we move in order to feel more grounded, Stable, Safe in our bodies. And we start today with a bit more active steps to really arrive in the moment, Take our time to anchor ourselves and I will give you some ideas of movement which enable the body to feel a bit more grounded, A bit more heavy, Connected to the ground and then of course I give you enough space to explore on your own, Find your flow. And I think that's everything what needs to be said for the beginning. So right now, Let's really start immediately to surprise ourselves in finding a few dribbling steps. You see me just dribbling, Dribbling, Dribbling. Imagine yourself that you are like, We know this feeling, Rushing around in a day. We need to do this. And oh, I have this thought. Imagine now. Million thoughts in your mind. And your feet are showing that. For a moment, We can allow this sensation. Find your feet, Find how many things are on your plate, On your mind, And just let your body express it for a moment. Hoove! Now is the time to let it all out. Let's get a little bit warmer in our body. Beautiful. And now with this energy. Interrupt ourselves and find a comfortable standing position. Feel your feet. On the ground. When you're comfortable. Close your eyes. And sometimes it's exactly this sensation from like. . . We were rushing through the day. And now someone asks us to pause. And our body is still. Alert! And active and our mind is raising. And with today's session, We find a way to always ground ourselves whenever we need it. So first, Find your feet on the ground. Find your toes. Your heels. Find your full feet on the ground. And immediately let drop weight into the floor. The more weight you give up now into the floor, Your feet holding us, The more tension you can let go immediately in your shoulders. Try that out. And from your feet now, Feel also in your lower legs. Your knees. Your stars, Both your legs, Feel how they are stable on your feet. Feel in your pelvis, Your hip area. That's your second support in your body. Feel how your feet are carrying your legs and the pelvis is connected to your feet. And from there, Feel your spine, From your pelvis, From your tailbone all the way up to your crown. Try to feel every vertebra. Let's drop even more weight into our feet. Let go more weight into the ground. And immediately feeling your shoulders. Maybe you can loosen a little bit tension in your chest, Your shoulders. Maybe in your neck. Your facial muscles. And before we start into movement again, Feel the active core of yours. Pull your navel a little bit more towards your spine. Gentle activation of your core. Like you would drink through a straw, Pull your navel to your spine, Activate your core, Feel the long line from your feet through your pelvis and your core, Up the spine, And feel the long line of your body, Stable feet, Soft, Gentle upper body. Beautiful. And with that, Gently open your eyes again. Keep this sensation of an active core. And what we are going to do is today working with our legs. Lift one knee up as high as you can and a big step to the side. All your feet is going back to the ground. Heavy texture. Other knee up and try make gentle big steps around you. Knee up and find steps. And whenever you step back on the ground, Find the connection to the ground. The safety, The stability through your feet. Stay with these steps, Explore that. Keep your core activated. And allow your upper body to respond to these steps, Whatever that means for you. Slow, Considered steps. And feel your feet on the ground. Good. And allow the rest of your body now more respond Maybe you lean a little bit forward with your upper body. Maybe your arms. Arising up or to the side. Give yourself time to explore these steps. High knees up. Big steps, Ground your feet. Big steps, Ground your feet. Good. And now allow yourself also to be a bit more. . . Active maybe you increase. The tempo a little bit. Wrong. We can make considered safe, Stable steps but also in our own rhythm. Bind your movement flow of today. With this quality. High knees, Big steps. And let your body respond. And always check in your core. Feel core active. How do your feet feel on the ground? Find your rhythm. High knees, Big steps. And let your body respond. Stay with that a little longer. And now let go of these steps and come back to our dribbling, Wild steps from the beginning. Remember the sensation when we were like. . . Oh God, So many thoughts, So much to do. Mm-hmm. Imagine the floor is hot. Cool. So many things to Chong Lai to find. Come back to this sensation for a moment as a contrast. How does the rest of your body respond? When you feed. Are in this crazy active mode. Be wild, Let it out! Goose. Keep going! And now from there, Stop again where you are. Combine the quality. Of lifting your knees, Big steps. And find the quality again. Of these grounding steps. With every step find your feet on the ground. Find the stability before you lift the other leg. Lack. Active core. Allow your body. To respond to this quality. And now let go more of. . . Considered steps keep the quality. But invite more. Your own dance, Your own flow. There with the quality. Of grounded, Stable steps. But let your body now take over in exploration. Use the high knees if it feels good for you. Invite the rest of your body. Your neck, Your spine. To follow. You Good. And for a moment, Come with me on one leg. Lift the other in the air. Find your stability in one leg. Let your body still groove. BIND! Our roots. Are growing from your foot. Down to the earth. Mmmmm! Find the stability from the earth, Through your feet, Through your legs. All the way up. And come to the other leg, Find your feet, Find the roots. And let the rest of your body be free. To explore and respond. Allow yourself to fall. There is no right or wrong. Good. Once again on the other leg and maybe You try out a little bit. Bigger movements. Find the roots from your feet to the ground. Good. Other leg one more time. Mmm. Explore the range of movement in the rest of your body. Why you find your roots. Go. One more time, Put both of your legs onto the ground. Let your upper body still respond. And for a moment. . . I want you to close your eyes. And imagine Our roots are growing. From your feet to the ground. Imagine a tree. Strong beautiful roots BOOM! Imagine the connection to the earth. And how much stability is coming up through your legs to your pelvis. And now imagine your upper body. Are the leaves, The branches in a tree. How they move in the wind. Because we are stable, We have roots. Imagine your arms are leaves in the wind, Your spine is a leaf in the wind. And stay with this picture! And allow yourself to open your eyes again. Stay with this picture of a tree. Strong roots. Soft upper body. How can you ground yourself even more? Expand your range of movement. Feel the wind in your arms and upper body. And now allow your feet again to move, To find their rhythm. But with the quality of these roots now. How can you translate that into movement? Strong roots. Upper body in the wind. Give yourself time now, Explore! Maybe the big steps, High knees, Vroom! And planting your feet into the ground. Or you stick with the image. Of the tree. Find your ways now. To allow safety and stability come from the ground. Into your whole body. Enjoy the exploration now! Invite your whole body. Look around you. Invite also your bag. Into this movement. Your spine. Allow yourself now. To be. Even more! Courageous and step maybe bigger. Out! Big movement. More! Because you feel the roots! Allow your body to test how that feels. To be grounded, Rooted. And now. . . Let go of all instruction, Of all ideas. And just love your body. Express whatever is there right now. Allow your body. To express this quality. Or something completely new. Your body knows. Just follow. Enjoy your free flow for a few moments. You Keep your core a little bit active in your free flow. Try to stay connected to your feed. And besides that, Let go! Let your body explore. Beautiful. Ladder movement. Become a little bit smaller. Bringing it more back to yourself. And fine slowly. Your feet again parallel on the floor. Oh, Lady a body. Explode. No need to rush. Mmm. And find your feet. Again on the floor. Your toes. Your heels. Your whole feet. And for the ending let's close together our eyes again. Mmm. Feel in your body now. Without judgment. Just check in now. How do you feel? How does your body feel? Let's imagine Again, The roots. From our feet to the ground, To the earth beneath us. Which brings us all the support, The safety, The stability. And let spring lightness in our upper body. Let the wind go through our chest, Shoulders, Our jaw. Oh. Beautiful. Take a moment to keep this picture. Of your tree. Within yourself. You and to end today's session let's take a deep inhale through the nose and exhale throughout the mouth in your own rhythm. Gently open your eyes again. Welcome back! I still feel a little bit the roots, The tree in myself. So give yourself time to keep this image or keep whatever you found today in your exploration. And if there was nothing, Absolutely fine. And whenever you need a little bit Grounding from a hustling day. Feel your feet on the ground. Feel the roots. Take a big step and feel your foot on the ground and immediately your body will remember and we'll bring you a small time out for the day where you can recalibrate and bring yourself back. Thank you for this exploration today, I enjoyed it a lot.