This week’s class in our Making Peace with the Body series focused on the Courage chapter from Heidi Andersen's book, Reclaiming Beauty. Courage is one of the 8 C’s in Internal Family Systems (IFS) that signals when we are in Self Energy.

It felt very empowering to try out different ways of embodying the energy of courage. Here are some of our explorations from the week. Try them out and see how they feel in your body. And remember, take what works for you and leave the rest!

1. Power Posing: Embodying Our Inner Superhero

Power posing involves assuming expansive, strong postures to shift your mindset and boost confidence. The connection between mind and body goes both ways—our posture influences our emotions, just as our emotions shape how we carry ourselves.

You can practice along with me here. What shifts do you notice? I’ve even done this in the bathroom before a job interview—and it worked!

2. Voo Breath

Voo breath is a powerful tool for regulating the nervous system. The deep, prolonged "Voo" sound vibrates through the body, engaging the vagus nerve to bring calm and balance.

Voo Breath: A Simple Guide

• Find a comfortable position: Sit or lie down.
• Inhale deeply: Breathe in through your nose, filling your belly with air.
• Exhale with a "Voo": On the exhale, make a long, low "Voo" sound—feel the vibration in your belly and chest (or wherever you sense it). There’s no right or wrong way.
• Let the sound fade: Allow the sound to dissipate naturally until your breath is fully released.
• Pause: Notice how your body feels before your next breath.
• Repeat: Do this 3–5 times, experimenting with tone and volume.

Variations to Try:

• A quiet, soft Voo for grounding.
• A louder, prolonged Voo to clear stuck energy.
• An angry, loud Voo (imagine red laser beams shooting out of your eyes)—use your imagination!

You can practice along with me here.

3. Body Meditations: Getting to Know the Body

Body meditation is about building a relationship with your body—not fixing it. Through gentle movement, breath, and awareness, you explore sensations, emotions, and patterns stored within. I invite you to continue exploring the movements at home. Tweak them to make them your own.

Practice videos are coming soon!

4. Reflection Questions from Reclaiming Beauty

"In many shamanic societies, if you came to a shaman or medicine person complaining of being disheartened, dispirited, or depressed, they would ask one of four questions: When did you stop dancing? When did you stop singing? When did you stop being enchanted by stories? When did you stop finding comfort in the sweet silence?"
—Gabrielle Roth, Maps to Ecstasy

Heidi Anderson, author of Reclaiming Beauty, reminds us: "In order to reclaim your beauty, you must first understand and face the experiences that led to your disconnection."
If you’re feeling up to it, take a moment to gently explore these questions for yourself. Go slowly and be gentle—this is hard work, but it’s so worth it. Alternatively, check in with parts of you that long to return to joyful expression by asking:

• How do you want to dance?
• How do you want to sing?
• How do you want to engage with stories?
• How do you want to embrace silence?

5. Inner Child Joy: The Hokey Pokey!

When I asked my playful parts how they wanted to dance, they all yelled “Hokey Pokey!” So we tried it out in class. My inner children danced, laughed, and felt joy. Then, a self-conscious part of me whispered, "This is too silly!" Thankfully, that part softened, allowing my playful, younger self to come forward and enjoy the moment.

Dance is healing. Play is healing. What kind of dance does your inner child miss? The Wheels on the Bus? I’m a Little Teapot? Ask and see what arises.

6. Meditation: A Minute of Presence

How can you weave meditation into your day? I’ve been trying mini-meditations:

• Slow down your walk and feel your feet on the earth.
• Listen to the melody of birdsong.
• Hum a tune.
• Feel snow melting on your tongue (I haven’t actually done this one yet).
• Smell pine needles

Pause for a breath between tasks—small moments of presence can be powerful. What does meditation look like for you?

Your Voice, Your Choice

These practices are simply explorations—take what resonates with you and leave the rest. You always have the voice and choice in your practice. I’d love to hear your thoughts:

• What practices from this class intrigued you?
• Have you ever tried power posing or using sound to process emotions?
• What are you curious about exploring?
• What practices would absolutely not work for you?

With love and gratitude,

❤️ Dana