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Shake It Loose

Sometimes the quickest way to wake up is to move a little, and not very elegantly. This three-minute ritual is a playful shake-out from hands to legs, followed by a moment of stillness. No fitness required, and you can keep it small if you need to.

3 minHeadphones optionalNothing is recorded

Mental energy3 min · 5 stepsReady

Shake It Loose

Play 3-min ritual

00:0003:00

A playful, loose shake-out from hands to legs, then stillness.

The steps

Prefer to read first? Here is the whole ritual. Space plays or pauses the player above; the arrow keys move between steps.

  1. 01

    Stand and wiggle00:00–00:20

    Stand up with your feet a little apart. Start by wiggling your fingers and shaking out your hands.

  2. 02

    Hands and arms00:20–00:50

    Let the shake travel up through your wrists and arms. Shake them loosely like you are drying them off.

  3. 03

    Shoulders and torso00:50–01:30

    Bounce gently on your heels and let your shoulders and chest shake. Keep your jaw loose.

  4. 04

    Legs01:30–02:10

    Shake out one leg, then the other. Hop lightly on the spot if that feels fine for you.

  5. 05

    Stand still02:10–03:00 · breathe 4-6

    Stop and stand very still. Breathe in for four and out for six, and notice how your body feels.

Afterwards: Carry that loose feeling into the next thing you do, perhaps with some water.

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