Exercise 1

This exercise is designed to help increase your sense of grounding and connection to your body through the sensation of vibration. It can be particularly useful for helping you feel more present, aware of your physical sensations, and in touch with your animal nature, including your sexuality. By focusing on the sensation of your feet pressing against the ground and the flow of energy through your legs, you can cultivate a greater sense of stability, security, and relaxation. This exercise can also help you to better regulate and manage strong emotions, as well as increase your sense of vitality and energy. Overall, this exercise can be an effective way to cultivate a deeper sense of self-awareness and self-acceptance, as well as a greater sense of connection to the physical world.

Exercise 1: Basic Vibratory and Grounding Exercise

  • Stand with feet about 25 cm apart, toes slightly turned in to stretch the muscles of the buttocks
  • Bend forward and touch the floor with the fingers of both hands, keeping your knees slightly bent
  • Keep breathing deeply through your mouth
  • Let the weight of your body go forward so that it is on the balls of your feet, with your heels slightly raised
  • Slowly straighten your knees until you feel a stretch in the hamstring muscles at the back of your legs, but make sure not to fully straighten or lock your knees
  • Hold this position for about one minute

Key Questions to Ask Yourself After the Exercise:

  • Did you feel any vibratory activity in your legs?
  • Were the vibrations fine or gross, smooth or jerky?
  • Did you have difficulty holding the excitation and feel the need to jump off the ground?
  • Did you feel more grounded and connected to your body after the exercise?
  • Did you feel more present and aware of your physical sensations?
  • Did you feel more calm and relaxed after the exercise?
  • Did you notice any changes in your breathing patterns?
  • Did you feel an increase in vitality or energy after the exercise?
  • Were you able to regulate your emotions more effectively after the exercise?
  • Did you feel more self-aware and self-accepting after the exercise