14-Step Somatic Resourcing movement practice for self-care.

Return to self - rejuvenate, refresh, restore your energy!
Go through each step with your favourite music for as long as you want!
 
1. Breath and motion - With eyes open, inhale and exhale along with palms going up and down. Do this in 4 directions, once clockwise and another time anti-clockwise after each breath.
 
2. Flowing touch - With eyes closed, move your palms slowly over every part of your body with as much pressure as you like without a pause.
 
3. Sequential Shaking - With eyes half closed, shake every body part one by one. End by shaking the whole body in a vibratory motion.
 
4. Slow Mo: With eyes open, move very slowly with whatever movement you choose to do, Keep it multi-directional.
 
5. Patting - With eyes closed, use both palms to pat the entire body in a rhythmic manner
 
6. Swinging - With eyes open and feet in parallel position, swing both your arms in different directions: front-back, both sides, diagonals etc
 
7. Contract and expand - With eyes closed, expand the whole body slowly into space and contract it slowly in different ways.
 
8. Stamp and clap - With eyes open, stamp your feet one by one at medium pace on the floor. Then move around in different directions clapping your hands in rhythm with the stamping feet.  
 
9. Power postures - With eyes open, make 5 postures with hand gestures that make you feel strong. Memorize them and do the whole cycle thrice.
 
10. Creative Visualization - With eyes closed, imagine any element from nature that makes you feel calm. Visualize it and embody it through movement.  
 
11. Rocking Meditation: With eyes closed, sit comfortably with a straight spine while rocking your body back and forth, side to side and move your body in a circular motion.
 
12. Ball of Energy: With eyes open, Rub your palms, feel the warmth between them and move your palms slightly away from each other, making a ball of energy between the palms. Move this ball of energy around your body from head to toe.
 
13. Free Dancing: With open eyes, dance freely going across space in different directions while changing your movement patterns. 
 
14. Starfish - Lie down on a mat on your back with eyes closed and gentle breathing. Recapture in your mind the last 13 steps and how each one made you feel today
 
When you feel ready, very slowly roll over and make your way up to a standing position.