Arm Swings
Materials Needed
Feeling
Bored
How to Do It
Stand with your feet shoulder-width apart. Swing your arms back and forth across your body, allowing your torso to twist slightly with each movement. Keep the movement loose and rhythmic, gradually increasing the speed.
Why It Works
Arm swings help to activate the upper body, increase blood flow, and shake off sluggishness.
Guided Practice
Find a place where you can sit comfortably and close your eyes if that feels right. Notice your breath as it flows in and out, gently guiding your attention to the sensation of the air passing through your nostrils. Feel into the rhythm of your breath as it anchors you in this moment.
Now, stand with your feet shoulder-width apart, knees slightly bent, and arms by your sides taking a deep breath, allowing your shoulders to relax and your spine to lengthen. Start to swing your arms gently from side to side, allowing them to move freely with the momentum of your body. Notice the sensations of movement — the sway of your arms, the shift of weight from one foot to the other. Feel the rhythm of your breath synchronizing with the swinging, creating a flow of energy.
Focus on the feeling of release as you swing your arms. Notice any tension leaving your shoulders with each swing, like a weight being lifted. Feel the freedom in your movement, the ease in your joints, and the fluidity of your muscles. Stay with these sensations, allowing yourself to enjoy the simplicity and freedom of the motion. Notice any emotions that arise — perhaps a sense of lightness, a playful energy, or a feeling of release. Allow these emotions to flow through your body, mirroring the swinging motion.
As you continue to swing your arms, invite any memories or familiar feelings to surface. Perhaps there’s a memory of a time when you felt carefree or a belief about movement and freedom. Notice where these memories reside in your body — maybe a lightness in your chest or a looseness in your hips. Stay with these feelings, allowing them to inform your understanding of your body’s natural rhythm.
When you feel ready, gradually slow the swings, bringing your arms to a gentle stop by your sides. Take a few deep breaths, noticing the sensations in your body now — perhaps a sense of relaxation, a gentle warmth, or a renewed awareness of your own movement. Gently open your eyes, carrying this sense of freedom and ease with you into the next part of your day.