Movements of Expansion
(Inspired by the DanceWalk practice by Joanne Nerenberg)
This exercise can be done alone or with others. You will need to have a set of headphones and audio device (smart phone) with music prepared that inspires you to move. It is suggested that you wear comfortable clothing and shoes. The duration of this practice can be between twenty minutes to an hour and a half.
Solo Practitioner
1. Choose a space designed to move through such as a path, sidewalk, or trail.
2. Stand in the space, focus on your breath, and connect with your body.
3. Walk or jog through the space for several minutes.
4. How does your body feel when it moves in this way?
5. Place your headphones on and turn on your music.
6. Feel the music and move across the space using creative movement and dance.
7. Once you are done, stand and focus on your breath.
8. How does your body feel when it moves in this new way?
Group Practice
1. Choose a space designed to move through such as a path, sidewalk, or trail.
2. Stand in the space, focus on your breath, and connect with your body.
3. Walk or jog through the space for several minutes.
4. How does your body feel when it moves in this way?
5. Place your headphones on and turn on your music.
6. Feel the music and move across the space using creative movement.
7. You may dance with others, make eye contact, or dance just by yourself.
8. The group should stay in a pod, generally within eye shot of one another.
9. Once you are done, stand and focus on your breath.
10. How does your body feel when it moves in this new way together? Group discussion.
