Learn how to practice at home.
Commit to this practice, and within just one month, you’ll notice increased vitality, reduced stress, and greater emotional and spiritual balance. Commit to at least 30 minutes each day for 30 days. Consistency is key to experiencing cumulative benefits.
1. Set a Daily Intention
Whatever you are feeling for that day – be it gratitude, openness to receiving guidance, wanting to energetically clear yourself or something unique to your experience – approach your practice with sincerity & curiosity. Offer a prayer, light a candle, be authentic…
2. Create Your Space
Find a quiet, comfortable area at home or in nature where you can move freely without distraction.
3. Choose Your Music
Select music that inspires and moves you. You can start with our curated Sacred Movement playlists (below), or create your own.
4. Move Freely and Intuitively
Let go of expectations—simply let the music guide you. Dance, stretch, or flow intuitively. Trust your body to lead the way.
5. Incorporate Mindful Breathing
Take slow, deep breaths as you move. Breathing mindfully enhances your practice, deepens relaxation, and connects you with your body.
6. Express Gratitude
Conclude each session with a moment of gratitude for your body, mind, and spirit.
Here are some playlists to help you get started.
Ideally, you’ll get Inspired and make your own!
H.O.M.E.
Play on SpotifyTribal Night #1
Play on SpotifyAfrican Roots #1 - Movement Church: DJ Âvaní
Play on Spotify5 ☆
Play on SpotifyRevelation
Play on SpotifyIn Hawaiian tradition, Mana is a sacred spiritual energy that connects us to the earth, our ancestors, and the divine. Every time we engage in our sacred movement practice, we cultivate Mana, enhancing our spiritual strength and inner balance.
We strongly recommend committing to a daily practice for at least 30 days to fully experience Mana’s cumulative effects and deepen your spiritual connection.
Here are powerful, practical ways you can cultivate Mana in your daily life:
Sacred Movement
Dance, yoga, hula, or qigong stimulate positive energies and hormones, connecting you to your authentic self, ancestors, and the earth.
Mindfulness
Meditation, visualization, and breathwork deepen the mind-body connection, activate inner healing, and create internal balance.
Acts of Service
Practicing kindness and service generates positive energy, uplifting your spirit and the community around you.
Offerings and Prayers
Expressing gratitude and honoring your ancestors strengthens your spiritual resources and attracts positive energy.
Nature Connection
Spending mindful time in nature, practicing traditional rituals like ho‘oponopono (forgiveness ritual), and caring for the land (malama ‘aina) reinforces your bond with the earth and nourishes your Mana.
Beyond personal cultivation, Mana connects us to a sacred collective field, an ever-evolving spiritual tapestry woven by countless rituals and prayers throughout time. When we engage in breathwork and sacred movement, we not only draw energy from this field—we also contribute to it, actively participating in a shared spiritual journey.
Each practice session strengthens this connection, bringing balance, unity, and healing, helping you embody Mana in your daily life.
By integrating movement practices into one’s life, individuals can tap into a multitude of benefits that contribute to their overall health and well-being, both physically and spiritually.
Improved cardiovascular health
Dancing provides an excellent aerobic workout that increases heart rate and blood circulation, thereby reducing the risk of heart diseases.
Enhanced muscular strength & endurance
Consistent movement practice can improve muscle tone and strength while also promoting better flexibility and balance.
Stress reduction
Dancing allows individuals to release tension and pent-up emotions, leading to a decrease in stress levels and an overall sense of calmness and relaxation.
Enhanced cognitive function
Dancing requires focus, memory, and multitasking skills, which can help to maintain and improve brain health and slow down the effects of aging.
Social connection
Engaging in group dance activities fosters a sense of belonging and strengthens social bonds, which can contribute to better mental and emotional well-being.
Self-expression and creativity
Dancing allows individuals to communicate their emotions, ideas, and experiences through movement, leading to a deeper understanding of one’s authentic self.
Spiritual growth
Dancing has been part of spiritual practices in numerous cultures across the globe, offering a way to connect with the divine, cultivate inner peace, and experience a heightened sense of unity with the universe.
Mind-body connection
Movement practices like dance can strengthen the connection between the body and mind, leading to improved body awareness, self-esteem, and emotional resilience.
Incorporating movement practices into one’s life can contribute to increased heart-mind coherence thus promoting emotional regulation, mindfulness, stress reduction, empathy, cognitive function, and self-awareness.
Improved emotional regulation
Movement practices like dance can help individuals become more aware of their emotions, allowing them to process and release negative feelings while fostering positive ones. This can lead to a more balanced emotional state, contributing to heart-mind coherence.
Enhanced mindfulness
Engaging in mindful movement practices encourages individuals to focus on the present moment, connecting their body and mind. This heightened awareness and connection can strengthen the coherence between the heart and mind.
Reduced stress & anxiety
Regular movement practice can lower stress and anxiety levels, promoting relaxation and mental clarity. This state of calmness and serenity supports heart-mind coherence by fostering a sense of balance and harmony.
Increased empathy & compassion
Group dance activities can create a shared emotional experience among participants, leading to a heightened sense of empathy and compassion. These positive emotions have been linked to increased heart-mind coherence. As well as being consistent with one’s own personal practice establishes an open channel of self-love and compassion towards oneself.
Improved cognitive function
Movement practices stimulate the brain, promoting better memory, focus, and learning abilities. This cognitive enhancement contributes to a more coherent communication between the heart and mind.
Greater self-awareness & intuition
Engaging in movement practices can help individuals deepen their understanding of their thoughts, emotions, and physical sensations. This self-awareness fosters better decision-making and intuition, strengthening the heart-mind connection.
Welcome to the most advanced pharmacy on planet earth – YOUR human body/mind.
Here, we believe that each person holds the key to their own healing and wellness, and we’re committed to helping you unlock your inner pharmacy.
We look at our sacred movement practice as a session where we are “making medicine”.
Through Breathing and moving, we are training our body to produce several feel good chemical compounds and with consistent practice, we are in fact developing a repository for these endogenous compounds to be stored, thus retuning our endocrine system.
This can be compared to the Taoist concept of cultivating the “Golden Elixir,” which symbolizes the cultivation of one’s inner essence to achieve balance, vitality, and longevity – which the Taoists believe to be the key to finding vibrant vitality, inner harmony, mental clarity and the attainment of heightened awareness.
A consistent sacred movement practice can have profound effects on our health and well-being by promoting the release of various hormones and neurochemicals.
Endorphins
Sacred movement practices, such as ecstatic dance, yoga, pilates or qigong, can stimulate the release of endorphins, which act as natural painkillers and mood elevators.
Dopamine
Engaging in consistent movement practice can boost dopamine levels, a neurotransmitter responsible for feelings of pleasure, motivation, and focus.
Serotonin
Regular movement have been linked to increased serotonin production, which contributes to feelings of happiness and well-being.
Oxytocin
Participating in group movement practices can stimulate oxytocin release, fostering empathy, social bonding, and trust.
Anandamide
Movement practices that induce a state of “flow” or bliss can stimulate the release of anandamide, also known as the “bliss molecule”. Anandamide is associated with feelings of euphoria and heightened sensory awareness.
By engaging in consistent sacred movement practices, we can tap into the power of these hormones and neurochemicals to enhance our physical, emotional, and spiritual well-being.
This modern understanding of the benefits of movement practices beautifully resonates with the ancient Taoist concept of the Golden Elixir, emphasizing the profound wisdom found in both modern science and ancient spiritual traditions.