We all learn differently, so feel free to read more about this week's practice below and/or enjoy this quick (one-minute!) video guide.

I hope you'll give yourself this one mindful minute, my friend. You deserve to be awake and at ease in your life. You deserve at least a few brief moments of your own time and tender attention.

The Healing Power of Loosening Up

This weekend, as I dressed up in costume with my friends, husband, and kiddos and set out to roam our neighborhood with joyful anticipation of the afternoon of trick-or-treating ahead, I was reminded of how deeply nourishing playfulness can be. Mostly, I make a good go of "adulting" in my day-to-day life. I can be a pretty serious character in that endeavor. But, the hustle-bustle and its many responsibilities sometimes create a bit of "joy amnesia" if I'm not careful. It's easy to lose track of the sheer delight in living when we weave our expectations too tightly into each moment. We stop being truly present. We forget to be open, to be curious.

Life can easily feel weighed down by routines and obligations, but moments of play remind us to fully inhabit the present and reconnect with our inner, smiling selves.

In all seriousness, play, joy, and silliness are important elements that remind our body-mind-heart that we are truly safe and well. They are markers of thriving. I firmly believe in the transformative power of releasing into play and presence regularly. It's not just about taking a break from the seriousness of life; it's about reconnecting with our true nature, with the effervescence, curiosity, and wonder that nourish our souls and remind us of the expansiveness of being alive, right now.

Play isn't just for children. It's a vital part of our well-being, a way to release tension, spark creativity, and invite deeper peace into our lives. When we soften our expectations and release the firm rules around our "adult" behavior and how we "should be presenting," we can be more truly present. We can be curious instead of "having answers." We can take a "Let's try it and see what happens" perspective instead of maintaining an iron grip on our calculated outcomes. Whether through laughter with friends, a solo dance party in your living room, a playful yoga session, or simply letting yourself be publicly seen as a bit disheveled and mirthful, moments of silliness are not just frivolous. They are activities essential to our health and happiness.

So, let's make a little space for play and presence in our daily routines. Let's cultivate an environment where softness, silliness, and release are not just tolerated but welcomed and celebrated. Together, let's harvest the joy that comes from simply being in the moment, embracing the playful spirit we all have within us.

Shake Out Practice

The Shake-Out practice is beneficial because it taps into the body’s natural ability to release tension, recalibrate the nervous system, and foster a sense of lightheartedness. Movement practices like shaking and jiggling may seem simple or playful, but they have powerful effects on both mental and physical well-being.

To start, find a space where you’re free to wiggle and move. Decide if you’d like to stand or sit. If sitting, feel your seat firmly in the chair; if standing, feel the grounding of your feet on the floor. Then, with a soft gaze or closed eyes, notice your breathing. Do a quick body scan. Notice any areas that are holding tension. Breathe deeply into those spots.

Now, when you’re ready, let loose! Begin by gently jiggling your head from side to side, letting that movement ripple down your neck, shoulders, back, and legs. Give in to the wiggling and shaking. Yes, it’s okay to feel a bit silly! Laugh if it comes naturally; that’s a sign the Shake-Out is working!

When you feel called toward stillness, pause. Take a few deep breaths and notice any sensations of softness, space, or lightness. Feel the refreshed energy flowing through your body, mind, and heart.

Open your eyes when ready, carrying this joy and vitality with you as you move through the rest of your day. Remember, you can return to this practice as often as you like.

Key Benefits of the Shake-Out Practice

1. Stress Relief: Shaking helps release tension in your muscles and stimulates the body to let go of stress. When we shake, we allow the body to naturally discharge stress hormones like cortisol, which, if not properly processed and released, can lead to chronic stress responses in the body. Studies suggest that rhythmic movement practices can up-regulate the parasympathetic nervous system. This encourages relaxation and lowers stress levels.

2. Increased Circulation: Gentle shaking boosts blood flow throughout the body, delivering more oxygen and nutrients to muscles and organs. This increased circulation can create a feeling of vitality and even reduce symptoms of fatigue.

3. Mood Boost: Engaging in playful, unstructured movement can increase the release of endorphins and dopamine—"feel-good" neurotransmitters that improve mood. Moving in a silly way, like shaking, can also bring laughter, which is known to lower stress hormones and lift one’s mood.

4. Mind-Body Awareness: Shaking practices encourage us to tune in to the sensations within our bodies, which fosters better mind-body awareness. This can help us recognize where we’re holding tension or stress and allow us to actively release it, building greater resilience.

5. Nervous System Reset: Shaking is often used in trauma recovery approaches to down-regulate an overactive nervous system. Studies have shown that voluntary shaking can reduce symptoms of PTSD and anxiety by calming the autonomic nervous system and releasing stored physical tension.

6. Playfulness and Joy: Shaking reminds us that movement and movement practices don’t always need a specific end goal or formal structure. Playfulness like this helps break the cycle of “joy amnesia” by reconnecting us with lightheartedness, spontaneity, and presence. Research confirms that play increases creativity, lowers stress, and strengthens resilience by encouraging a flexible mindset along with a more fluid body.

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