Movement as a Canvas
The Power of One: Why 10 Minutes of a Gentle Movement Can Change Everything
In a world that celebrates fast results and full schedules, the idea of doing just one gentle exercise for 10 minutes might seem… underwhelming.
But slowing down—way down—is often where the most profound transformation begins. Not because you're doing more, but because you're actually noticing what you're doing. Welcome to the world of somatic exploration.
What Is Somatic Exploration?
Somatic exploration is a practice of tuning into your body from the inside out. It’s not about burning calories or hitting reps. It’s about using movement as a doorway to sensation, awareness, and connection. The goal isn’t to “do” the movement perfectly—it’s to feel it deeply, curiously, and with presence. Like meditation in motion.
When you repeat a simple exercise gently and attentively for 10 minutes, you give your nervous system time to settle, your mind space to quiet, and your body a chance to speak in its own language. You switch from your automatic movement patterns, housed in your cerebellum to your cortical brain where volitional movement originates.
Why Just One Exercise?
Doing one exercise over and over may sound monotonous—but it’s not. As you repeat it, your perception sharpens. You start to notice subtle changes: How your breath shifts. Where tension lives. Which muscles are participating and which are just along for the ride.
That’s when the movement begins to evolve—not because you’re forcing it, but because you’re in relationship with it.
At this pace, the body has time to unravel old patterns and reorganize itself from within. The exercise becomes less of a task and more of a conversation—a back-and-forth between sensation and intention.
The Science Behind It
When you move slowly and with awareness, you engage parts of the brain and nervous system that are responsible for regulation, repair, and integration. Your parasympathetic system activates, your stress hormones settle, and your body becomes more receptive to change.
This is especially beneficial for people recovering from:
Chronic tension or pain
Hypervigilance or stress
Overtraining or burnout
Injury or movement disconnection
In other words, it’s a gentle way to reset your system, using movement not to dominate the body, but to reconnect with it.
How to Try It
Choose one simple Pilates-based movement—something low to the ground, slow, and familiar. A few examples we love at SOMA:
Pelvic tilts or gentle bridging
Breath-focused leg slides
Spine rolls over a small bolster
Rocking knees side-to-side in supine
Set a timer for 10 minutes. Turn off distractions. Let your breath be soft and your attention wide. Repeat the movement slowly, changing nothing at first. Notice what shifts on its own. If the movement wants to evolve—go with it. If not—stay.
There’s no goal. Just presence.
In our movement culture, more often equals better. But in the somatic space, less is more. One movement, practiced with attention and compassion, can illuminate more about your body than an hour of rushing through reps.
So next time you’re short on time, energy, or clarity—remember: just one gentle movement, done with care, is enough. It’s enough to regulate your system, reconnect with your breath, and return to your center.
And that, in itself, is powerful.