Four exercises, about five minutes. For the days when something is off and you could not say what.
That is common and worth taking seriously rather than dismissing. When a body holds in several places at once, none of them shouts loud enough to be identified. This sequence works across the whole body instead of aiming at one region.
Not anxious exactly. Not sad either. Just off, in a way that would sound silly out loud, and if someone asked you where you feel it you would have to make something up.
That is worth taking seriously rather than dismissing. When a body has been holding in several places at once, none of them shouts loud enough to be identified. What you get instead is a general sense of not quite being in the room.
The other reason this happens is the opposite of holding. Sometimes the parts are fine on their own and simply are not talking to each other. Head somewhere, chest somewhere else, legs on autopilot.
This sequence does not target a region. It works across the whole thing, which is the right move when you cannot say where to aim.
Do them in this order and go slowly. If something feels like too much, stop and breathe. That is part of the practice, not fine print.
Perception
“everything is here”
Position yourself comfortably. Keep the spine upright with minimal effort. Breathe naturally. Release perceived tensions through gentle mental intention, allowing self-regulation to arise organically.
Straight at it
“I can feel and positively enjoy my affective life”
Roll one or two thick towels around a broom handle to form a firm roll. You may substitute any similar object. Place the roll beneath the pelvic armored segment (gluteal region). Release your body weight onto it and breathe deeply, feeling the pressure at that location. After some time, begin moving your legs — swinging them from side to side rhythmically to amplify the sensation at the massaged area. Always exhale fully during the movements. Allow yourself to release with as much ease and pleasure as possible. If there is any pain, regulate the intensity so that you can let go without exceeding your limit. Notice any inner images or sensations that arise through this contact. When you finish, pause for a while without moving your legs — simply breathing into the area. Then move up to the next armored segment, or remove the roll and feel the floor.
Working around it
“I can follow the path I need”
Do whatever touch, movement, stretch, or expressive movement your body calls for. Follow your intuition. There is no right or wrong — only what you feel moved to do. You may do anything, including nothing if that is what you desire. You may do something creative and new, or a familiar exercise you already know. Breathe and practice listening to your body.
Centring
“I can occupy and expand my body in the world”
Lie on the floor and expand your body, allowing it to take up as much space as possible — in a pleasurable and intuitive way — through stretching gestures and expansive movements all around you. Imagine you are stretching and breaking through a limiting membrane surrounding you, 'cracking the eggshell.' Release the breath and, if possible, let out small or large sounds, amplifying your expansion even further. Let your body occupy the surrounding space like a vine climbing trees, walls, and stones. Let it belong, grow, and be seen by the space around it. Breathe to feel pleasure and allow it to unfold naturally.
About the order. It looks shuffled and it is meant to be. Going straight at the tense place and staying there can bring up more than you were ready for, so the sequence pulls away, works somewhere else, and then comes back to close. The order is part of the protocol, not a detail.
Integration across all seven of Reich's rings at once, in the direction Boadella called biosynthesis.
Body Anchor’s method is inspired by four foundational thinkers in body-based psychotherapy. Their work is the lineage every sequence on this site sits in.
That is common and worth taking seriously rather than dismissing. When a body holds in several places at once, none of them shouts loud enough to be identified. This sequence works across the whole body instead of aiming at one region.
Yes. Sometimes the parts are fine on their own and simply are not talking to each other: head somewhere, chest somewhere else, legs on autopilot.
The app asks what you feel and where you feel it, then builds the protocol for that exact pair. 218 exercises, three to ten minutes.
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