Movement 

Stand up, making sure you have room to move. 

 

This meditation has three parts: One, shaking. Two, stopping and remaining still for a minute or two. And three, dancing.

 

Turn on some fast paced music, Begin by planting your feet shoulder-width apart, bending your knees slightly, relaxing your shoulders and breathing deeply. Then shake your whole body from your feet, through your knees, hips and shoulders, to your head. If you have physical limitations, shake to the best of your ability. You may need to shake slowly or while sitting down. Listen to your body.

 

Shake for five to eight minutes. Stop the music and relax and notice how you feel and what’s going on with your breath and your body. 

 

After two to three minutes, put on some upbeat dance music. Let the music move you in whatever way feels good and right. Remember, there is no wrong way to do this. Just have the experience. 

 

Allow the music to move you. Dance your own unique dance. Don’t follow a particular pattern or dance step - just let your body move as it will, freely and spontaneously.

 

Dance for five to eight minutes then stop and relax, again noticing how you feel and what’s going with your breath and body.