Objective: To enhance inner awareness by noticing bodily sensations during and after movement, and to introduce a playful mindfulness tool for releasing tension and resetting focus.
Instructions:
1. Stand with your feet shoulder-width apart. Feel the ground beneath you—get grounded.
2. Begin to gently bounce on your feet, letting your knees bend slightly.
3. Start shaking your body—begin with your right leg, then your left leg.
4. Shake your right arm, then your left arm.
5. Shake your whole body like a wet dog trying to dry off—let it be playful and free.
6. For the last 10 seconds, shake as intensely as feels safe!
7. Stop suddenly and stand still. Close your eyes or soften your gaze.
8. Notice what’s happening in your body—heartbeat, breath, tingling, warmth.
Reflection Questions:
1. How do you feel now?
2. How do you feel compared to before the activity?
3. What sensations do you feel in your body right now?
4. How does your heart feel—fast, slow, calm?
5. Which part of your body feels most alive?
6. Did you enjoy the shaking? Why or why not?
Reference: Hawkins, K., (2021). The mindful teacher’s toolkit: Awareness-based wellbeing in schools: Activities for 4-18 year olds. Corwin. p. 67