T-Swift had it right when she sang Shake It Off! in 2014. But did you know when it comes to trauma and stress you can also "shake it in" "shake through it" or "shake it calm"? The truth is shaking is an incredibly powerful and effective way of dissipating traumatic energy, overwhelm, and tension.
What kind of shaking?
There are generally three types of shaking related to somatic trauma release.
1 – Forced shaking
This type of shaking is just like it sounds. You literally shake your body in a controlled way. Imagine you are covered in mud from head to toe and you are trying to shake it off. This method is more forceful and energizing. It can be tiresome and if you aren't careful could lead to injury.
However, if you have a lot of charge in your body (high levels of anxious/jittery energy) this type of shaking can be incredibly effective! This kind of energy is created to prepare our bodies to fight or flee from a dangerous situation. Forced shaking can use up that energy – simulating you running away or attacking the threat. This signals to the body that the threat has been dealt with and you can now settle.
2 – Intuitive/grounded shaking
This shaking is a lot more fluid and gentle. We begin by grounding in the feet and using our legs to gently bounce us up and down to connect us to our sense of gravity. Then we allow the shake to move up into the core of the body, using the spine to add to the bounce effect. Then the head, arms, and shoulders radiate the soft shaking outwards.
This kind of shaking still releases stored traumatic energy but it does it more subtly and gently. This option is more sustainable and tends to make it easier to stay connected with the sensations of your body as you do it. It also allows you to relax the muscles and connective tissue of your body providing an opportunity to release deep bodily tension as you unwind.
3 – Trauma Release Exercises® (TRE)
This is its own protocol that I won't be teaching in this post, but I want to include it because it uses a type of shaking called the neurogenic tremor to release trauma.
Preparing for the 14-Day Challenge
1 – Setting an Intention
What would you like to connect with/let go of/focus on during these next two weeks.
2 – Creating a Safe Space
Find a place that you can be in comfortably for your shaking practice. Preferably alone (unless the other people are shaking with you).
3 – Determine Your Time Commitment (Must Include Integration Time)
I would recommend a minimum of 5 minutes of shaking. Ideally something closer to 15-20 minutes. Also include a few minutes at the end to lay in stillness (this is your integration period).
How to Make Your Shaking Practices Successful
Always connect with the Felt Sense (the sensations, impulses, and emotions in your body).
Find a pace that is sustainable and feel free to change it as you go
Practice mindful awareness during your practice
Never skip integration
Why your practice needs to end with integration
Integration is when you stop and allow what has been felt, shifted, and learned to connect deeply with your body, mind, and spirit. In our productivity-centered society we tend to only place value on the "work" of healing. The truth is you can only retain the transformation of your practice if you allow it to take root in you.
The great news is that integration is the easiest part of your practice. You literally need to just lay down and chill. Your body and mind will know what to do. The biggest obstacle to your integration time is convincing yourself that you need it, AND YOU DO!
What to do after the challenge?
After the 14-Days of shaking you will feel shifts. I can't foresee what that will look like for you but I know that if you follow the protocol outlined above you WILL see a change. After you finish I encourage you to reflect on the experience.
After that the choice is yours! Do you want to repeat it? Make it a daily habit? Do it once a week or just whenever you're feeling something that needs some shaking? It's your practice and you'll know what you need from it :)
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