10 minutes of daily movement challenge

30 day challenge of 10 minutes of intentional movement per day

Move with intention, curiosity, and kindness.

Tips for the Challenge:
– Set a timer for 10 minutes (or go longer if you’re inspired).
– Use music that matches the prompt or your current emotion.
– End each session with a few deep breaths and a moment of stillness.
– Optional: Journal one word or phrase that describes how you feel after each dance.

WEEK 1 – ARRIVE IN YOUR BODY
Theme: Grounding & Sensory Awareness

1. Feel Your Feet – Dance with attention on your feet pressing into the ground. 
2. Breathe & Move – Let your breath lead your movement. Inhale, move. Exhale, shift. 
3. Slow Flow – Dance in slow motion; feel every gesture fully. 
4. Body Scan Dance – Move each body part from head to toe, one at a time. 
5. Eyes Closed – Dance with your eyes closed; sense your inner landscape. 
6. Weighted & Light – Alternate between heavy, grounded movements and light, airy ones. 
7. Stillness as Movement – Let micro-movements emerge from complete stillness.



WEEK 2 – EMOTIONAL EXPRESSION
Theme: Moving What You Feel

8. Mood Movement – Begin by naming your mood, then dance from that feeling. 
9. Joy Jam – Put on your favorite upbeat song and let yourself be free. 
10. Sadness Sway – Gently move with any heaviness or grief, like water carrying emotion. 
11. Anger Activation – Stomp, shake, punch the air—move the fire through. 
12. Surprise Your Body – Try movements you’ve never done before. Explore new shapes. 
13. Use Your Voice – Add sound, humming, or vocal tones to your movement. 
14. Dance with a Mirror – Observe yourself as a witness, not a critic.



WEEK 3 – RELEASE & REWILD
Theme: Letting Go & Reclaiming Energy

15. Shake It Out – Shake your whole body to music for at least 5 minutes. 
16. Primal Pulse – Dance from your belly or spine—feel your instinctual core. 
17. No Beat, No Plan – Move in total silence. Let your body set its own rhythm. 
18. Animal Dance – Let your inner animal move you: wild, playful, fierce. 
19. Shadow Dance – Invite your hidden or “unacceptable” parts into the dance. 
20. Dance in the Dark – Turn off the lights, surrender to movement without visuals. 
21. Laugh, Cry, Breathe – Let emotions flow freely through your body as you move.



WEEK 4 – INTEGRATE & EMBODY
Theme: Self-Trust, Intuition & Wholeness

22. Follow Your Hands – Let your hands lead the entire dance. 
23. Gratitude Groove – Move with appreciation for your body and life. 
24. Dance a Memory – Recreate a powerful life memory through gesture. 
25. Mirror Dance – Dance in sync with a partner or mirror your own reflection. 
26. Elemental Flow – Choose an element (earth, air, fire, water) and move with its quality. 
27. Inner Child Dance – Dance like you’re five years old—spontaneous, silly, alive. 
28. Loving Touch – Include gentle self-touch or hand-on-heart as you move. 
29. Integrate Stillness – Alternate movement and stillness—notice the transition. 
30. Closing Ceremony – Create a ritual to honor your journey: candle, music, free dance, journaling.