Instructions:

• Find an open space free of obstacles and turn on relaxing instrumental music. Stand with your feet parallel, shoulder-width apart. Close your eyes and start concentrating on your breathing: inhale, bring the energy to your centre and exhale releasing the tension. Take a few moments to centre yourself and let go of external worries.
• Start moving slowly, following the natural flow of your body. Warm up with gentle movements, e.g. slowly rolling your shoulders, your neck and your pelvis. Gradually add wider movements such as swaying your spine and balancing your arms. Be mindful of your breathing, let it guide your movements.
• Start exploring different parts of your body through movement. Focus on one body part at a time, such as your hands, legs or torso, and discover how you can move them fluidly and creatively. Experiment with different speeds, intensities and directions of movement. Let your instincts guide you, allowing your body to express itself freely.
• Gradually reduce the intensity of your movements until you return to a calm position. Sit or lie comfortably on the floor, then close your eyes and focus your attention on your breathing. Imagine yourself bathed in a warm, relaxing light that floods your body, bringing with it a feeling of peace and serenity. Stay there for a few minutes, savouring the feeling of calm and well-being.
• Gradually open your eyes and regain contact with your surroundings. Sit for a few moments and reflect on the feelings and emotions you experienced during the exercise.

Advice: If you want, you can combine this practice with journaling, taking note of any new future processes or ideas you may have generated during your exploration of movement. Always remember to adapt the exercise to your abilities, and to have fun!