One-Song Dance
A playful movement practice to quickly shift your mood by dancing freely to one song.
Why it works
A rapid state change through spontaneous movement can shift and improve your mood and energy through the combined benefits of physical activity, music therapy, and play.
How to practice
Choose a favorite uplifting song. Let your body move, shake, dance—whatever it feels like it wants to do. Form doesn't matter at all—just follow your enjoyment, allowing movement to emerge naturally. Include your full body as you can: arms, legs, head, and torso. When the song ends, notice how grounded you feel and take in a full breath, followed by an audible-sigh exhale.
Good to know
This practice can be done seated if needed. It is most effective with familiar, personally meaningful music. Focus on pleasure of movement rather than performance. Moving with a friend or loved one will provide bonus co-regulation effects.
Get the full library
One-time $49 unlocks all 54 protocols and guided audio.