Nervous System Practices

Choose a form of vocal expression such as: humming, groaning, sighing, or screaming into a pillow.
Begin making sound, allowing it to come from the chest, belly, or throat.
Let your body lead. Follow your intuition and allow the sound to do what it wants without forcing. Welcome changes in volume or pitch, crying, movement, etc. — whatever wants to emerge, allow it to come out.
Continue vocalizing intuitively until you feel a natural sense of completion.
Return to stillness. Take a few deep breaths to ground back into your body and the present.
Remain in stillness for a few moments, observing your body sensations and emotional state.

Choose a form of movement such as: freeform dance, slow stretching, shaking or stomping, crawling, rolling on the ground, or working with facial expression.
Begin your movement slowly and gently.
Let your body lead. Follow your intuition and allow movement to unfold naturally, without forcing. Welcome any changes in intensity, speed, rhythm — whatever wants to emerge, allow it to come out.
Continue moving intuitively until you feel a natural sense of completion.
Return to stillness. Take a few deep breaths to ground back into your body and the present.
Remain in stillness for a few moments, observing your body sensations and emotional state.

You can either view the information here on line, or download the Week 4 lesson pages

Week 4 Somatic Practice