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Hello! And welcome to Move Into Coherence. I’m your host, Pamela Stokes. In today’s episode we’ll be doing a three-part motion I like to call Waking and Shaking. It helps us to feel alive and awake in our bodies; our entire digestive tract gets relaxed; and we’ll move our entire fascial network so that we can feel ready for the next task at hand. You can use this anytime you feel the need for an energetic balance, where you feel maybe a little too amped up, or maybe you feel not quite energized. Doing these three activities in a row will help you feel balanced and ready. I like to call it “calm alertness”, or we can also call it “soft power” So let’s begin.

We’ll begin with Waking Up. Begin by standing with your feet shoulder width apart, curl your back by contracting your belly, bend your arms at the elbows and pull your bent arms in, bend and bring your knees toward one another, and drop your head down—get small. And then s-l-o-w-l-y extend your legs, your torso, and your arms up towards the ceiling, tip your chin up, and look up, reach up. Get long. Soft belly. And now, allow your arms to float down by your side, s-l-o-w-l-y and breathe, and take a break and take a breath. And we’ll do that one more time. Curling your back by contracting your belly, bend your arms and bring them in, bend your knees and bring them toward each other, and drop your head down. And then s-l-o-w-l-y extend your legs. Long through the torso. And reach your arms up towards the ceiling, as you tip your chin up until you can just see the ceiling. And then allow your arms to float down by your sides s-l-o-w-l-y. Take a break, take a breath, and notice how you feel. And now we’ll do the Tongue. Place the tip of your tongue against the roof of your mouth, and press it up gently. Now s-l-o-w-l-y soften your tongue, all the way to the root of your tongue, allowing it to be soft, while also allowing your jaw to soften. And pause here and notice the ease in your digestive tract. And now, we’ll do a Quick Shake. Again, you’re standing with your feet shoulder-width apart. Beginning at your tailbone, go ahead and wag your tail like a happy dog. And allow that wagging or that wiggling to move up your spine to your shoulders, and your neck, and your head, and your mouth. Let your arms and legs be soft and wiggly. And move that wiggle all the way up to the top of your head and pause. And now finish with a long, slow, loose-lipped exhale, like a motorboat. BBBBBBB. And take a break, take a breath, and notice how you feel. You may feel tingly. You may feel warm. You may feel alert. Just noticing.

This has been Waking and Shaking, a three-part motion to really get yourself balanced in your body, your mind, and your energy. Thanks for joining in, and send yourself some appreciation for doing so. This has been Move Into Coherence. I’m Pamela Stokes. Take it easy!

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