This can be done with or without music—some type of rhythmic music with no words is often a good helper, though I often prefer to go without music, letting my body find its own rhythm.

The core instruction here is:

• let your body find and move to a rhythm
• let your voice fill in that rhythm.

This can take a lot of different directions.

In one version of this, you stand upright, lightly swaying and humming. You feel into your body, its rhythm, its movements, the vibrations of your voice, and allow them to take over, letting your conscious mind give up control.

Another version (and if I'm honest, the one that this usually turns into if we're able to let go fully enough) looks more like dancing, leaping, swinging, and chanting. Letting the body express itself as energetically as it wants to, while letting the voice cry and shout and chant and whimper—whatever wants to come out.

This exercise is extremely flexible and has a lot of levels, so when starting out, it's best to stay with whatever options allow you to move your awareness out of your head and into your soma, allowing perceptions and urges to move as they will.

Just try out a few versions, see what clicks, and follow it.