FEEL IT FIRST.
Every song has its own rhythm. Here’s one to get you started.
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DON'T PERFORM IT.
FEEL IT.
No choreography required. No perfect body. No right way to move. Let rhythm meet whatever is already happening inside you.
Tap a word for a small invitation.
Feet
TryPress your toes gently into the floor. Slowly shift your weight from your heels forward and back again.
NoticeWhere do your feet touch the ground most clearly? Stay there for a moment.
Hands
TryRub your hands together until they feel warm. Then rest them on your chest, belly or the back of your neck. Feel your feet on the ground as well.
NoticeAbove, you're holding yourself. Below, the ground is holding you.
Jaw
TryLet a little space open between your teeth. Slowly move your lower jaw left and right, only as far as it stays comfortable.
NoticeDoes one side feel different from the other? You don't have to fix anything. Just notice.
Gaze
TryLet your eyes wander slowly around the room. Let them rest for a moment on a colour, a shape, or something you like.
NoticeWhat happens when you stop searching and simply look?
Back
TryLean against a wall or the back of a chair. Feel where your back touches it, and give a little of your weight away.
NoticeMaybe there's one spot that wants to lean in more than the others.
Shoulders
TrySlowly roll one shoulder back, then the other. Keep the movement small and feel your shoulder blades move with it.
NoticeDo both sides move the same way? You don't have to even anything out.
Hips
TryLet your hips circle slowly, as small or as big as feels good. Then change direction.
NoticeIs one direction easier than the other? Maybe something shifts when you give it time.
Breath
TryBreathe in however feels comfortable for you. Let the breath flow slowly out again, maybe a little longer than the in-breath.
NoticeWhat changes as you breathe out? Maybe something. Maybe nothing. Both are okay.
Bass
TryPut on music with bass, at a volume that feels good. Where do you notice it first: in your chest, your belly, your feet, or simply with your ears?
NoticeYou don't have to move. Maybe your body picks up the rhythm before you follow it.
Shake
TryGently shake out your hands, then your arms, shoulders and legs. Thirty seconds is enough.
NoticePause for a moment. How do your hands and legs feel now: different from before, or just the same?
Stomp
TryStomp to the beat, first one foot, then the other. As softly or as loudly as feels right for you.
NoticeNotice how your foot meets the ground and lifts again. Which rhythm feels like yours?
Release
TryDraw your shoulders up to your ears as you breathe in. Let them drop with a sigh. Three times.
NoticeHow are your shoulders resting now? You don't have to keep them relaxed, just notice for a moment.
Remember
TryMove the way you loved to move as a child. Or to a rhythm that feels like home.
NoticeMaybe there's a movement you never had to learn.
Move only within what feels good for your body.