Dynamic Tension Release (Shake It Off)
Materials Needed:
To Support Feeling:
Frightened
How to Do It
Stand with your feet hip-width apart and begin to shake your body, starting with your hands and arms, then moving to your legs, torso, and head. Allow your entire body to vibrate and release tension, shaking off the energy of fear. Do this for a minute or two.
Why It Works
This dynamic movement helps to discharge the excess energy and adrenaline that build up when you’re frightened, helping to reset the nervous system and bring a sense of calm and release.
Guided Practice
Stand comfortably with your feet hip-width apart. Close your eyes and take a few deep breaths, bringing your awareness to your body. Imagine shaking off any tension or stress, like shaking water off your hands. Notice any sensations of release or relief.
Start to shake your entire body, beginning gently with your hands and arms, then your shoulders, torso, hips, and legs. Allow the shaking to grow in intensity, feeling each muscle loosen and release tension. Notice how your body responds—perhaps a tingling sensation, a rush of warmth, or a sense of energy moving through you. As you continue to shake, imagine any stress, tension, or negative energy being released with each movement. Visualize these energies as dust or smoke being shaken off and dissolving into the air. You might see familiar images or patterns of stress leaving your body, or feel new insights about how you hold tension. Allow yourself to stay with these sensations, exploring them fully. When you feel ready, begin to slow the shaking until you come to a complete stop. Feel the stillness in your body now, the contrast between movement and pause. Notice any sensations of calm, relief, or newfound lightness. Allow yourself to fully let go—perhaps experiencing a sense of freedom or renewal. When you are ready, take a few deep breaths, bringing your body back to a place of stillness and awareness. Notice how your body feels now—whether there is a sense of relaxation, energy, or perhaps a deeper connection to your own body’s rhythm. Allow yourself to stay with this feeling for a few moments, enjoying the sensation of release. When you are ready, gently open your eyes, carrying this sense of release and freedom with you into your day.