Somatic Shaking For Anxiety | Lying Down Practice

When anxiety, stress, anger, or overwhelm build up in your body, it can be difficult to sit still and meditate your way to calm. In this guided somatic shaking practice, you'll use gentle shaking, trembling, breath, and relaxation techniques to help discharge excess nervous system activation and release stored tension. Practiced entirely on your back, this class is accessible, grounding, and suitable for all levels. By the end, you'll feel more relaxed, present, and connected to your body. Please note: As this practice promotes deep relaxation, please do not listen while driving or operating heavy machinery.

Transcript

Laying flat on your back. Separate your feet. And we're going to start waving the feet in and out. Quite rapidly. Let the ankles be nice and loose. Feel this movement from the heels. Coming through the knees. Up into the hips. Continue with strong exhales. Using the breath to further discharge the energy. And bring the feet back to stillness. Let the body completely relax. Bend the knees, Keeping the feet on the ground, Hip width apart. This time we're going to wave the knees in and out. Quite rapidly. Completely relax your calves and thighs. And let the muscles jiggle. Here you can move slowly or quickly. I tend to prefer a faster pace. And you don't need to maintain a steady rhythm. It can be erratic. There's no right or wrong. Just let your body move in the way that feels good for you. And calm back to stillness. Bring your feet together. Inhale. And as you exhale, Let your knees fall out to the side. Souls of the fate together in butterfly. From this open position. Push the soles of your feet together. Feel the muscles. And your legs and butt cheeks engage. And you're going to very slowly bring the knees up towards the ceiling just slightly. And then slowly bring them back down, Keeping that pressure between the feet. And you'll notice. That you'll start to tremble. Through the legs. Activate your deep core, Pushing your spine into the ground. And let your body shake and tremble. As you maintain that pressure through the feet. Bringing the thighs up and down. And this can be quite intense. And relax your knees down to the floor. Open up the hips in this butterfly position. And completely relax your legs. And feel that relief flow through your body. And stand your knees up to the ceiling again. And we're going to finish with our final shape. Lift your feet. Up into the air. Keeping the knees bent. And start. To shake the legs. Like you're kicking the air. Letting the ankles go floppy. And you can straighten the legs to kick up towards the ceiling or you can keep the knees bent. And from here, Bring the arms up into the air. And start to flick upwards along with the ankles. And really. . . Relinquish all control here. Just let your body shake and discharge. Relax your jaw. You can let your head move from side to side. Deep breathing. And relax. Straighten out your legs. Spread them wide. Bring your arms out to your sides. Laying in starfish position. And feeling the energy move around your body. Notice how your mind feels light and clear. Let your emotions express through your face. Whether it be a smile. Or a frown. Stay here for as long as you need.