Body Shake and Freeze
Materials Needed
Feeling
Frightened
How to Do It
Stand in a space where you can move freely. Begin by shaking your entire body vigorously for 30 seconds, then suddenly freeze in place. Hold the freeze for a few seconds, then slowly release into a relaxed posture. Repeat this cycle a few times.
Why It Works
Alternating between dynamic movement and stillness helps to regulate the nervous system by releasing excess energy and promoting a sense of control, which can be empowering when feeling scared.
Guided Practice
Stand comfortably in a space where you can move freely. Close your eyes and take a few deep breaths, bringing your awareness to your body. Imagine shaking your body gently and then freezing in place. Notice any sensations of release or tension. Allow yourself to be with these feelings, without moving just yet.
Remain standing tall and balanced, feeling your connection with the ground. Start to gently shake your body, beginning with your hands and arms, then moving to your shoulders, torso, and legs. Let the shaking grow in intensity, feeling each muscle loosen and relax. Notice the sensations—perhaps a tingling, a lightness, or a warmth spreading through your body.
As you shake, imagine any tension, stress, or negative energy being released with each movement. Visualize this energy as dust or dark smoke being shaken off your body, dispersing into the air. You might notice images or patterns associated with this release, or feel new insights about where you hold tension. Allow yourself to stay with these sensations, exploring them fully.
After a minute or two, suddenly stop and freeze in place. Feel the stillness in your body, the contrast between the movement and the pause. Notice how your body feels—perhaps a sense of calm, relief, or a new awareness of your own energy. Stay with this stillness, using it to deepen your awareness of your body and mind.
When you feel ready, gently return to a neutral standing position and take a few more deep breaths. Notice how your body feels now—whether there is a sense of relaxation, energy, or perhaps a new connection to your body’s rhythms. Allow yourself to stay with this feeling for a few more moments, enjoying the sensation of release and renewal. When you are ready, gently open your eyes, carrying this sense of lightness and awareness with you into your day.