Micro-Movement: Tiny, Gentle Movements to Reconnect
Wiggle your toes, press your heels, tap your fingers. Tiny movements that help you feel your body again when you are frozen or shut down.
When you feel frozen, big movements can seem impossible. Micro-movements start much smaller: one toe, one finger, one slow breath out. Each is easy enough to do, and each gives your body a small signal that it can move.
Go at your own pace and notice each sensation without judging it. There is nothing to get right.
Who it suits
Micro-movement is designed for when you feel disconnected, flat or shut down, and it suits a steady day too. It is a medium-load skill because it asks you to follow a series of prompts. If you feel wired or shaky, a calming skill such as peripheral vision or the Butterfly Hug is a better fit.
How to do it
Wiggle your toes
Gently wiggle your toes inside your shoes.
Root your feet
Press your heels firmly into the floor.
Tap your fingers
Lightly tap your thumb against each finger in turn.
Drop your shoulders
Exhale and let your shoulders drop down.
Release your jaw
Unclench your teeth. Let your jaw hang loose.
Turn your neck
Slowly look to the left, then slowly to the right.
Self-paced or timed. In Navigate you can follow each prompt at your own pace or let a gentle 15-second timer move you along. Do only the movements that feel comfortable and skip any that do not.
Why it may help
Small movements reconnect you with sensation in your own body, which can be the first step out of feeling frozen or numb. Because they are so small, they ask very little of you.
Many somatic approaches use gentle, gradual movement for this reason. Responses vary, and it is fine to stop at any point.
When to use it
- When you feel frozen or stuck: when even getting up feels like too much
- When you feel disconnected from your body: to notice your hands, feet and breath
- At a desk: a discreet reset between tasks
- First thing in the morning: before you get out of bed or soon after you wake
Stop if
Stop if you notice:
- Any movement causes pain
- You feel more distressed instead of more present
If either happens, stop and rest. Try Room Anchor to orient to the room instead.
Other grounding techniques
- Squeeze and release: a gentle wake-up for numb moments
- Orienting walk: a slow, curious look around the room
- Room Anchor: orient to the date, the place and solid objects near you
- Rooting press: press your feet into the floor, then release
- Progressive muscle relaxation: tensing and releasing muscle groups one by one
Try micro-movement in Navigate
Navigate includes a guided Micro-Movement tool with six gentle prompts, self-paced or timed. Free to use, no sign-up required.
Open Navigate