A Brief Intuitive Movement Practice

I’m cherishing slower moments in my house where my two children play with great imagination and I get to take a little ‘me time’. This is a relatively new stage for my family now that my daughter is 3 and my son is 5. When I say a little ‘me time’ I mean it, usually it’s no more then 5-10 quiet minutes before I’m called on. So here’s a brief practice to support tuning in, connecting and listening to your body, with minimal time required.

Rebecca Butler Intuitive Somatic Movement Practices for Trauma Treatment

Start by taking a few breaths and meeting yourself exactly where you are.

Notice how you want to start. Seated? Standing? Moving? When we tune in, there is no right or wrong. There just is.

1. Start by finding a comfortable starting position. This often starts with a seated position, either on a cushion on the floor or in a chair. But check in with yourself here - does standing or gentle walking movement feel better? Do what feels right. If it feels available and comfortable, let the eyes be soft or closed, and take a few deep breaths.

2. Bring your attention to your breath, feeling the sensation of the breath moving in and out of your body. Notice how you notice it… the sensation in the nostrils, cool air coming in, warm air moving out, or maybe it’s a more general sensation throughout the body of the chest and belly moving with the breath.

3. As you inhale, imagine fresh, energizing air filling your body, and as you exhale, give invitation to release any tension or stress that feels ready to leave the body.

4. Repeat this process for a few moments, continuing to focus on your breath, noticing if you can refocus when thoughts or distractions arise.

Now bring in intentional movement:

Begin by standing with your feet hip-width apart and your arms relaxed by your sides.

1. Take a few steps to the left, then to the right, allowing your body to move freely and intuitively. This may be a fluid movement with a flowing quality or more direct concrete movements - listen to how your body wants to move.

2. As you move, pay attention to the sensations in your body, noticing where you feel heaviness, lightness, or tension.

3. Try to let go of any preconceived notions of how you should move, and instead allow your body to guide you, even surprise you.

5. Continue moving in this way for several minutes, exploring different directions and speeds, and paying attention to the sensations in your body.

6. As you move, you can also try to cultivate a sense of awareness and connection to your body, noticing where you feel connected and where you feel disconnected.

7. As you come to the end of your movement practice, take a few moments to rest and notice how you feel. Ask yourself what has shifted? What feels different from when you started? What insight have you gained about your body and state, that you want to bring with you through the rest of your day? - Perhaps it gave you guidance to move slower today, to take a break when you can, or that you feel excited and are able to move energetically.

- Listen, and keep listening.

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Interested in learning more about somatic movement and body practices, and how they can help? Learn more about me and my offerings, or reach out with any questions you may have..

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How Practicing Yoga Can Complement Somatic Psychotherapy