The use of movement and dance to connect to our Body and release whatever emotions we are holding, allowing us to release anger, frustration and tension, and also to express joy and playfulness.

On the Process

As you cast your mind back to your Process week, can you remember the times when you moved and danced? I wonder which moment stands out for you?

On the Monday of the Process, after a final bashing session, a surrender ritual called ‘the Giving up of Arms’ was undertaken. Within this ritual you lay down your bats, passed them along a line, along with your cushions, and then danced in celebration and liberation, having done the deep healing work of releasing your negative bonds to your parents. During this ritual you dancing to ‘Heroes’ – many Hoffman graduates tell us this track takes them back to this key moment in their Process week!

Perhaps you remember the ‘moment of fame’ when you danced in a circle on PlayDay? Do you remember the sense of joy and playfulness as you danced?

Using this tool Post-Process

Movement and dance are important as our bodies hold so much. By moving and expressing our bodies we can release all that is held, both what we are aware that we hold and all that we unknowingly hold.

One of the key learnings of the Process week is that we cannot think ourselves out of what we are feeling, we need to connect and move through what we feel by harnessing our Body and having physical movement and expression. Dancing is a great way to move as music (link to music tool) will help build a momentum and can carry us along as we express ourselves. We can move out of our heads, where we stay a victim, and explore what we are holding; it is hard to pay attention to our thoughts and our body at the same time!

The beauty of movement and dance as a tool is the simplicity. We can simply stand up and shake out bodies, shake it all out. This can be done with or without music. We don’t need any props or instructions. Starting with the hands we can shake out tension or anxiety. We can stomp anger and frustration out. When playing music, we can dance it all out, connect with various emotions and express it all.

Remember, your movement does not need to look pretty or smooth. This is about you following your instinct and moving your body to express and shake off whatever you are feeling. The key is to keep moving. Once any feeling of anger and frustration discharge, we can then dance into a sense of connection with our Spiritual Selves, and move into joy and a sense of flow.

Music will help (link to music tool). Pick some tracks that will support you. Starting with some slow soulful songs, and moving to some up-tempo tracks. Include a track that helps you to connect to your radiant Spiritual Self (link to Spiritual Self) and fully stepping into your Spiritual Self move and express yourself.

There may be days when you do not feel like moving. When you feel like staying on the sofa. On these days, it can be an act of self compassion and love to get up and commit to moving your body for twenty minutes.  In this instance, you could begin by acknowledging that you just want to stay on sofa, you could begin with slow movements, or by curling up on the floor to fully express how you feel. From here, you can gradually move by swaying the body, stretching the body.  You can shake your hands, your arms, your shoulders. Rotate your hips. Stamp your feet.  Flick off the heavy mood by flicking your arms and legs. Play with it.  Simply commit to keep moving for twenty minutes.

Moving the body through conscious dance is an excellent way of expressing emotion. Let yourself be guided by your body and your feelings.

Embodying your Spiritual Self

Dancing can be a fabulous way to connect to our playful side. Either dancing alone or with someone else. What songs help you get into some playful dancing?


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