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A 30-second assignment


Every morning, I start my day the same way: I dance naked for 10 minutes. Two full songs on my playlist.
Every morning.
Even when I don’t want to — especially when I don’t want to —
I dance.
10 minutes in the morning. Then, little 30-second tune-ups throughout the day, when I start to feel my life force draining or my crankiness encroaching.

Why? Well, a woman’s body LOVES to move. In order to unlock the legend that lives inside her, a woman’s body needs to move.

The only way to blow the lid off your greatness is to practice the action of self-love. Not the thought of self-love. Not the kind of self-love that is a result of your hard work, how great you look, or how effective you have been — we are going for the kind of self-love you feel for absolutely no reason, just because.

The only way to practice this kind of self love — the turned on, lit up, legend-creating kind — is to get into that gorgeous body of yours. To feel it, to move it, to inhabit it. Your body will teach you self-love in a way that your intellect cannot. (Click to tweet!)

I have a proposition for you. It requires 30 seconds of your time. Ready?

I propose a worldwide dance break — right here, right now. Just because. Because it’s fun. Because it’s useful. Because it will orient you to pleasure, which will change the course of your day.

Now here’s the thing: the majority of you do not want to take me up on this. You will want to stay glued to your chair, staring at your computer screen, reading about moving, and not moving. How do I know this? Because I was you. I hated to move because I wasn’t very good at it. I am not a dancer, so I was in my head, disapproving of my awkwardness, when I attempted to dance. Being stuck in your head and not wanting to move is a perfect place to start. Awkward is the new sexy.

Just for fun, as a harmless experiment in service to your greatness, I’m going to ask you to trust me and do it anyway.

If you’re at home, crank your speakers. If you’re at work, head into the bathroom with headphones. Wherever you are, stop what you’re doing and press play. Dance with me for 30 seconds and see how your world shifts (and then read on to find out why).

The song of choice today has become a sort of theme song here at the Palace. Join the party:

Did you feel that? What you just did is you flooded your body with nitric oxide. Why is that important? Because nitric oxide is the antidote to cortisol, which is the stress hormone that courses through our veins when we’re in our heads, disapproving of ourselves, and hustling to get through the day.

When you dance, when you move, even for 30 seconds, you take the opportunity to shift your body chemistry just enough to point your day in a better direction.

The dance break is like a no-fail reset button. Use it.

So I really want to know in the comments: Did you dance with me? Did you like it? Did you get to the end of this post while still sitting in your chair? Did you at least dance in your chair?

Let’s join together in celebration of our women’s bodies, and the joy of moving them.

In celebration,
mama-gena-sig-180pxp.s. Today’s post was inspired by my keynote address for the Dare to Be Seen and Heard online conference. I had a blast sharing with these lovely ladies, and I’m thrilled to see so many familiar faces of my grads on their speaker roster. You can access my full interview (and all of the others) online, for free.

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134 Comments / Leave a Comment

134 comments… add one

  • Crystal April 22, 2014, 9:11 am

    Yep! And it felt great! Thank you!

    • carolien April 22, 2014, 10:20 am

      Yehehhehhe! This is the gym that in needed

  • Allyson Schmidt April 22, 2014, 9:17 am

    Yes! I danced in my kitchen ready to go out the door for work! I feel fabulous because my body is fabulous! Thank you Mama Gena :-) see you on Friday~~~~

  • Christina April 22, 2014, 9:19 am

    Did it at work – in the tiny room where the printers live – but it felt like a lot more of fun than normal printing. Perhaps next time I dare to do it in the office…

  • Tahera April 22, 2014, 9:22 am

    I feel great!!!!! I was just about to go back and lay in bed when I received this email. I read it and decided to dance for life… I feel so good that I’m not going back to bed, I’m actually getting ready to start my day and head outside. I love the psychological effect of this tool and I’m proud to participate in this worldwide dance break with my sister goddesses!!!!! I am truly happy and yes I love that awkward is the new sexy!!!!!!!

    • Jill April 22, 2014, 11:01 am

      I love you Tahera!!! Dancing with you!!! XOXO

  • Sher April 22, 2014, 9:23 am

    I can’t believe I did it but I actually got up and danced and I’m feeling sooooooo good! What a great start to the day! And I know nothing will get in my way! ; ) Love ya Mama Gena and SG’s!

  • melanie miller April 22, 2014, 9:23 am

    Yes…I did it…dancing happy dance in a hotel room Courtyard Marriott…Longmont, Colorado…thanks, I needed that! As Frank Sinatra says…”You look Marvelous!”

  • Emily April 22, 2014, 9:23 am

    I did and thank you so much- I really needed that!!!!

  • melodyk April 22, 2014, 9:24 am

    YES! Oh my, what I’ve been missing. Thank you so very much.

  • Jewels April 22, 2014, 9:25 am

    LOL … I have been doing this every morning for years!!!!

    Thank you Mama … You rock!

  • Ann April 22, 2014, 9:28 am

    Me too. Even felt the inspiration to slip out of my robe and go naked halfway through the song..

  • Rianne Sportel April 22, 2014, 9:30 am

    YES!!!! LOVE IT!! And what an awesome song! Bouncing all the way through my living room and will have a big smile on my face for the rest of the day. Thank you! I’ve shared this beautiful message with all my friends :-)

  • SG Chocolicious April 22, 2014, 9:34 am

    Love Feeling and Living the “Dance Break” with my Sister Goddesses! Spring ’11 😉

    • Wildcherry April 22, 2014, 8:18 pm

      I soooo joined you darling Chocolicious….I miss you sooo bad. Such fun knowing that I was mixing in juice with delicious you. xxx

  • Paige April 22, 2014, 9:35 am

    Alright….I have been receiving your emails for probably about a year now. Always love what I get but never interacted much. I just went into the bathroom at work and danced. I walked out with an extreme grin on my face. My life is changing so much and it felt so amazing to get out of my head for a second. Thank you so so much.

  • Magical April 22, 2014, 9:44 am

    Yeah, did it too. You always have to listen to yo Mama :-) My son thought it a hillarious, he is in a wheelchair, so it is good for him too to see someone move freely, twas good to dance together. I did what i learned recently, to make sure my whole body was joining in my party: start with just moving the head, cheeks, jaw, then down to my shoulders, elbows, hands, fingers and so all the way down until I knew my whole body was dancing and felt really good. Thanks!!

  • Lisa April 22, 2014, 9:45 am

    Yes, your invitation inspired me to pop off the couch, put away my email and DANCE joyously with abandon. The couch never missed me. The email was still there, but I changed. Wow, it really takes so little time to transform when we give in with our whole selves. Thank you! Smiling from deep inside, Lisa

    • Mary Lynne Johnson April 22, 2014, 1:17 pm

      Love your response!

  • L Beth Stone April 22, 2014, 9:53 am

    Oh Yeah!! Love it… got to dance everyday and that song just does it!

  • BSG Glitzy Cougar Karen April 22, 2014, 9:55 am

    I knew it! That song, via Song Siren Ruth, has to be the one for this Mastery. Ever since doing team pleasure on weekend no. 1, I have been obsessed with it, and now with Pharrell Williams…and so I did this dance break…twice:). And singing…that’s another one…sing this or your favorite song at the top of your lungs, like you’re 18, riding in a convertible with your hair blowing.
    Then, as I clicked on this page, my picture came up with another sister goddess, which delighted me. Who was it? My adorable daughter, Lauren…such joy to be able to share this adventure with her and all of you. And this singing/dancing thing? We are doing just that on May 3rd at 4:00 at the Metropolitan Room, in The Goddess Revue: The Journey of Turned On Women. Why? We are doing it to spread this juice. Thank you, Regena, for all the constant inspiration.

  • Maria April 22, 2014, 9:55 am

    Thanks Mama Gena! I loved it! I was smiling and moving my hips! This girl this has it!

  • Ingrid April 22, 2014, 9:57 am

    Oh, am I the first to report? Yes, I did dance! At first I just moved slowly but then at the end of the song I felt the body becoming happy. How simple is that (!).

    I used to dance a lot, now I remember that I forgot. Will keep this in mind to practise as I once did. (I danced wildly and raw and happily, alone and with others). Thank you !!!


  • Kaye Lynn April 22, 2014, 9:59 am

    Yes! Up and at ’em!! got my heart racing and most of all, I did something for ME. Right now, no waiting. ME! ME! ME!! Thanks for the push.

  • martina April 22, 2014, 10:01 am

    Yay, here is to more dance breaks! Yes, I danced with you and I try to dance everyday to at least 3 songs in a row, so I am totally with you on the movement-pleasure connection :-)

  • Deborah April 22, 2014, 10:05 am

    I DANCED!!! Thank you.

  • Mindy April 22, 2014, 10:07 am

    I danced!! Yay! Thank you so much!

    mwah! mwah! mwah!

  • Carla April 22, 2014, 10:15 am

    That felt AWESOME, Mama! It made me well up with tears because I needed to let it out! Thank you!

  • Honey April 22, 2014, 10:20 am

    Shook my tush off and it felt great and I feel happy!

  • SG Adrienne April 22, 2014, 10:24 am

    Yes, I did this before I got to the end of the email….LOVE dance breaks at work—gets me completely out of my comfort zone!

  • Clare April 22, 2014, 10:25 am

    I danced!! It was fab and it turned my afternoon around – thank you :)!

  • Meagan April 22, 2014, 10:25 am

    I just got my little groove on right here in the RV I live in parked on the street, giggling at how the RV must look to passers-by, rockin’ and a jigglin’. :) Thanks for the chemical upgrade, Mama Gena!

  • Suzi April 22, 2014, 10:40 am

    Did it! Big presentation today, a potential love interest just disappeared, stressing about buying a home. All just went away. Thanks, Mama!

  • Rachel April 22, 2014, 10:42 am

    I danced! And, I really laughed when I saw a neighbor looking at me through my window :)

  • christina April 22, 2014, 11:01 am

    thanks for reminding me!! you are irrepressible!–a good thing!
    Sometimes at night after a tough day i remember to turn out the lights, crank up the music and just mooove! i go past resistance and tired, end up loose and clear and happier. incarnated!
    what a great daily practice. Thanks Mama Gena!

  • Jennifer ( SG FAB) April 22, 2014, 11:07 am

    Yes!! I did it! Dance breaks RULE!

    Thank You, Regena ~ xoxo

  • Foxy April 22, 2014, 11:07 am

    Regina – I LOVE this song. And I LOVE this video. It is the only TV my daughter has ever watched. And guess what? We do dance breaks! My desire is to develop happy dance break neural pathways in her young brain. Mwa! Love you! <3

  • Dr. Karen~Queen of Dreams April 22, 2014, 11:10 am

    yep yep sure did , right here in my chair, after being up most the night feeling faint and ill, it felt so good to move and grind, get those kinks out and clear the mind :)

  • Karen aka Superstar Karen April 22, 2014, 11:18 am

    Yes, I did it too! I did it with my 3 1/2 year old daughter. I woke up irritable and exhausted after being up with her until 5 am. I was snappy and in a bad mood. Until I put on the song. I felt alive and happy! Thank you for this!

  • SG Lotus April 22, 2014, 11:29 am

    Thanks for the reminder Mama Gena!
    I love dancing and its what connects me to my divine, however I forgot to use it as a tool for getting myself back to connect with myself!

    This is a great to start using as a daily tool. Thanks!

  • Jenny April 22, 2014, 11:33 am

    I did it with my 2 boys! We laughed and danced. What a great way to start the day!!

  • TessIrina April 22, 2014, 11:36 am

    What seems ridiculously simple is so powerful! I said I would do everything you said Mama Gena and so far you haven’t let me down. I’m so grateful to you for being the catalyst to open me up. Thank you!

  • Allison April 22, 2014, 11:37 am

    I did it! Love that song. I’d already gotten dressed and was running late, but in commitment to myself, I danced! I was feeling a bit foggy this morning so this was a good way burn a little of that steam off. Perhaps I’ll take another dance break at work to keep it flowing. Thanks for the nitric oxide and whatever other deliciousness fills my life when I dance.

  • Angela April 22, 2014, 11:47 am

    I danced even though I am home from work sick. And yes, I felt better, even with a raging sore throat! Dance and be joyful, gotta love that!

  • Marjory April 22, 2014, 11:47 am

    Total liftoff for my day! Thank you … Mastery is the best … The roof came off my room making room for so much pleasure and love 😉 SGMarjory Sparks Harmony

  • Cathy April 22, 2014, 11:50 am

    I danced AND jumped.

  • Joan April 22, 2014, 12:07 pm

    What a game changer! I think we need to walk down the street and create spontaneous dance breaks 2 thT song all across the world….no more war or violence! Zap gone.

  • Jill April 22, 2014, 12:14 pm

    Mama, I took your dare and just DID IT. I could feel how ALIVE I felt afterwards, just buzzing with good energy. This is my new theme song too now – cue virtual DB with the Palace…Thanks for the uplift (plus the awesome image of you dancing naked for 2 whole songs every morning – HOT!!!) Love you XOXO

  • Lori April 22, 2014, 12:16 pm

    You bet your ass I did! And that’s while in recovery – yes, I said RECOVERY! – from osteoarthritis!!!

  • SG Laura Marie April 22, 2014, 12:18 pm

    Didn’t want to do it. Did it anyway 30 seconds turned into 20 minutes. Yum.

  • Lola April 22, 2014, 12:21 pm

    Mama G- I love you and ALL your crew (special shout out to Lauren!) and I LOVE that I knew knew knew that your theme song is HAPPY even before I clicked through!

    Yes- I danced and YES dance breaks are on the menu at my house- we’ve got all kinds of flavours and moods- totally agree that getting into our bodies and our joy is ESSENTIAL.

    Love from London, Lola xxxx

  • Stephanie Vogt April 22, 2014, 12:23 pm

    Amazing! Thank you Mama Gena!! This particular song was my go to song everyday during the month of February but when you add dancing…it’s off the charts invigorating!! I didn’t realize how much I missed dancing. It must become a daily practice. Now off to make some phone calls fully energized. :-)

  • One with the Water April 22, 2014, 12:33 pm

    Loved the song and just had to get up and dance… now it’s in my head and starting out for a great day!

  • SG Melissa The Puss in Boots April 22, 2014, 12:51 pm

    Love it! I played it this morning when I was in the crankiest foulest mood and it definitely helped… but I was sitting in a commuter train just tapping my foot surreptitiously. And I played it twice. But I wasn’t dancing — lol, resistance is such a bugger. I just played it for myself in the restroom at work and it made a big difference this time!

    Mama is always right. 😉 xox

  • SG Meredith April 22, 2014, 12:56 pm

    Yes ! Yes! Yes! Feel so much better after letting loose. Thank you MG !!!

  • Mary Lynne Johnson April 22, 2014, 1:16 pm

    I was with you all the way!!! Thanks…

  • Evan April 22, 2014, 1:17 pm

    I REEEEEEALLY didn’t want to. I was laying in bed, comfortable, and eye-rolling. But I said to myself, “Even though that’s how you feel, you can still decide to do it anyway.” <– I have a feeling I'm going to be using this a lot. (I will also admit there was a little self-bullying. "Come on, don't be lame.") My 30 second dance break lasted the whole 4 minute video. And I have to admit, I felt a lot better about my to-do list today.

  • Evan April 22, 2014, 1:18 pm

    *Important addendum: I frequently use one-minute-dance-breaks with my students when I’m teaching. I find it shakes them up, wakes them up, and helps them break out of it when they’re “stuck” on a particularly difficult section of music – I’ve always found it really successful.

    Weird that I don’t use the same technique on myself. 😛

  • Skye April 22, 2014, 1:23 pm

    I KNEW instantly which song it was going to be! This song has come to me in two different ways recently and every time I hear I have felt happy just listening to it. It’s actually on TV too for some commercial right now. I never danced to it until today and I FEEL GREAT! LOVE it when things like this happen – serendipitous! Thank you!

  • Emily April 22, 2014, 1:27 pm

    I had a fabulous time! Thank you soooooo much!!!!

  • Kendra April 22, 2014, 1:32 pm

    I was *totally* going to be one of those people, just sitting there, reading *about* moving: I don’t have the time, I’ll do it later, I don’t like that song, etc…

    But I caught myself & said “WTF?!?!?”

    Put this song ( on with headphones, turned the lights out, so I wouldn’t get self-conscious of my own reflection & had a great time. Something opened up in me, towards the end – (this is going to sound so cheesy!) I had this vision of living in abundance – all of us sharing & having enough – and I started crying…

    Thank you!!!!

  • SG Allison (Out Loud) April 22, 2014, 2:12 pm

    What a nerve this song has struck – I think it’s the same nerve that you, Regena, are striking. It’s like a divining rod to a wellspring of joy that needs such a lighter touch to release than we’d ever usually believe in our day-to-day moments. Like so many of the commenters, I was feeling so crappy today – unidentifiably crappy, which is even worse – and so I’ve been trying to both figure out why and also just transcend the “why” and take actions that will right myself (writing thank-you notes, planning to bring dinner to a sick friend). All of which was working pretty well, but this reminder of all the work I’ve done with you – in a little capsule – swept all of that aside and simply elevated me. Especially for someone like me who leans WAAAY to heavily on words and thoughts (ie look how long this response is turning out to be!), this reminder of the physical and totally experiential nature of the work that you do is a true source of oxygen to the system. GRATEFUL for all of this, always.

  • Sarah June April 22, 2014, 2:13 pm

    I did it!!!!!

  • T. L. Cooper April 22, 2014, 2:54 pm

    Yes, I danced but not for 30 seconds… for the full 4+ minutes… Then again I love to dance and will often break out in dance steps while cooking or cleaning or just walking even when there’s no music playing. Amuses the heck out of my husband especially when I pull him into a few slow dance moves in a silent room. He doesn’t get the beat in my head… Imagine that. :-)
    Love, love, love to dance!! Always makes me feel better.
    I have a YouTube playlist devoted to songs that make me want to dance. I called it “Dance Like Nobody Can See” for those times when I just want to dance until I drop.

  • sg brook April 22, 2014, 2:56 pm

    YES!! i have a dance break with my 3-month old daily. we both love it!

  • Andrea April 22, 2014, 2:58 pm

    I danced and you bet I’m happy now! Thanks a million. I’m definitely going to share this video with family and friends. xoxox

  • Carmen April 22, 2014, 3:11 pm

    Me encanta bailar, me estimula, me desatufa, me vitaliza
    esta canción la he bailado delante de la chimenea a ritmo de llamas !!!
    que no pare la danza guuuuaaauuuu

  • Ann April 22, 2014, 3:12 pm

    Did not want to just sit there so I got up and danced -I get better every time and need to make it a daily routine!Thank you MamaGena!I do see the value of this joyous movement!

  • maryanne April 22, 2014, 3:18 pm

    This is the best idea. I will dance naked in front of a full length mirror…loving it mama gena!

  • Minni April 22, 2014, 3:37 pm

    I did! Felt awkward at first. Really awkward. Realized haven’t danced for ages! Need to dance more!

  • Yelimar April 22, 2014, 3:48 pm

    I totally felt it! Thanks Mama Gena for the reminder. Got to love the inner pharmacy we carry. XO

  • alice P April 22, 2014, 4:04 pm

    Went for the full four minutes
    …and I feel like a room without a roof!
    Thank you for the reminder.

  • Deborah Smith aka SG Wicked April 22, 2014, 4:06 pm

    I LOVE this song. So cool you have it for this years Mastery. You bet I danced. Thanks Mama, I been looking for that cortisol antidote! Wanna get this dancing in every day!!!

  • Kate Goldsborough April 22, 2014, 4:06 pm

    Thank you, Regena. What a fun moment in the middle of the day.
    Loving you….

  • Kate Goldsborough April 22, 2014, 4:13 pm

    Oh, and I did dance along. But I HAD to go back and sit and watch all the great dancing afterward! You are so clever.

  • SG Karla April 22, 2014, 5:18 pm

    Such a great song – thank you Pharrell! – and a great practice – thank you Mama Gena!!

  • Andrea April 22, 2014, 6:02 pm

    I danced right at my desk! No one is left here so I blasted it loudly and it was fantastic!

  • Melanie Crum April 22, 2014, 6:04 pm

    YES, I danced with you Mama!! It felt good to get moving.

    SG Melanie

  • Val April 22, 2014, 6:22 pm

    I did it – at work! Whooohooo! That was awesome and inspiring- thanks!

  • Erica April 22, 2014, 6:24 pm

    Yes, I did the happy dance for the whole song and felt wonderful. I am now revived and have energy I didn’t have before the dance. I will try the 10 minutes in the morning before I do my T25 workout.

  • Minni April 22, 2014, 6:41 pm

    Oh what a great lift. I feel good. Thanks a bunch.

  • Lila April 22, 2014, 6:45 pm

    I did NOT dance with you while I was reading this because I just finished dinner & I’m too full for dance but I DID take a dance break earlier before I read your post. We’re on the same page today Mama G! I love it. 😀

    • Trix June 16, 2014, 11:35 am

      You’ve hit the ball out the park! Inircdeble!

  • Susan April 22, 2014, 6:46 pm

    Ah, Mama… I did dance. And it’s like you said: when one doesn’t WANT to dance one NEEDS to dance the most. I used to dance while brushing my teeth, in my car, virtually everywhere. But I went through a rough time and just forgot!!! Thank you for reminding me. Ps: convinced my mum today to buy those really juicy shoes in which she looks great. Just because. So she did. And I think that got her juju up!! Girlfriends of the world, let’s look out for each other!

  • Jenny April 22, 2014, 7:11 pm


  • I danced – sang opera and made the kids dance too…. lol

    I need to work on downloading dance songs on my cell phone and set a alarm to songs to wake up dancing…..
    Thanks Mama!!!!

  • Anita April 22, 2014, 7:27 pm

    thank y0u so much. this is the happiest song I’ve ever heard.
    and I love Ferrell. I was so depressed the day before I listened to it.
    I danced all over the room.

  • Yvette April 22, 2014, 7:39 pm

    WOW!!! LOVE IT!!! Was feeling very drained from a long day at work and eyed the dance challenge with an “oh brother, really!!?? … and I take it all back. I feel positively energized and promise to dance EVERY DAY….. Thank you Mama Gena

  • Ellen April 22, 2014, 7:56 pm




    naked in my pink sister goddess shirt


  • Jane Wyker April 22, 2014, 8:21 pm

    Yes I danced with you, Mama. Just four days after going through a hysterectomy. Slower than you, but fun anyway. I did it in front of the mirror, loving my five little laparoscopic incisions, loving my body and feeling the juice of my “I can do this.!” Love you! Jane

  • Wildcherry Jeanette April 22, 2014, 8:26 pm

    Always dance break time around here. And yes, my early morning pre-gym workout MUST begin with hip swirls otherwise I’m a grumpy grouch all day long.
    Mother/Daughter YES….shook my bootilicious with my darling daughter and our little weenie dog.
    Kisses for your always predictably delicious genius, beautiful Mama Gena xxx

  • SG "INZY" April 22, 2014, 9:59 pm

    THANK YOU I dance every morning, most of the time, naked, but was looking for something “HAPPY” and this is THEEEE BEST…will share it with my soon to be graduates at our last class meeting. THEY WILL BE HAPPY. and ME TOO! XOX

  • Kellie Sue April 22, 2014, 10:36 pm

    This was genius and exactly what I needed today!!!
    Here’s my usual go to:

  • Katherine Coles April 22, 2014, 10:40 pm

    This is my absolutely favorite tool. I use it whenever I get stressed at work, when I complete one project, and before I begin another. And just because it is the best way to start my day and end my day and anytime I need it in between. Like you said, Mama Gena, this tool keeps me present in my body and joyful throughout. Thank you!

  • ms dee April 22, 2014, 10:51 pm

    I did, and to my utter surprise, within .2 seconds a huge smile spread across my face. It felt so good!! Thank you so much!!

  • Juliet April 22, 2014, 11:06 pm

    I danced in my chair and then I got up and danced. AND I LOVED IT!!! Thank you for my awesome dance break. Now back to work… :)

  • Orisha April 22, 2014, 11:17 pm

    Yes I danced with you! Thank You

  • Carli April 22, 2014, 11:30 pm

    I was about to go to sleep but I got up out of bed and danced!!! Now I’m sharing this post with my girlfriends! Thank you Mama Gena!

  • deborah stephenson April 23, 2014, 1:14 am

    I danced my arse off and it was brilliant – thanks for the inspiration Mama Gena

  • Saskia April 23, 2014, 2:14 am

    Wonderful! The last thing I read was “..right here, right now. Just because..” before I jumped off of my chair and started dancing. Now I’m ready to take on a tough day :) with a smile. Thanks.

  • E April 23, 2014, 2:45 am

    Did anyone else burst out crying for the first minute?

    • crystal p. April 23, 2014, 11:50 am

      Yes, I just posted on my experience with that song.

  • Janine April 23, 2014, 2:51 am

    Ok I didn’t want to do it, and I did!!!!! Yes I feel so much better!!!!!
    :) Thank you!

  • Isolde April 23, 2014, 4:31 am

    Yes we did! I got out of bed together with my 3 week old baby girl and we danced. I felt horrible this morning after three rough nights in a row, had the feeling I was growing a fever and feeling rather ill. Now I feel a lot better! I’m so going to do this every day! Or even better, every time I don’t feel so great. Thank you!

  • Liz April 23, 2014, 6:17 am

    You were right!! I totally did not want to get out of my chair or out of my head, but did it anyway because the music revved me up! I’m going to do this during the day – an instant mood shift!

  • Janette Getui April 23, 2014, 6:47 am

    Best Advice ever! I have been doing this for years and i taught this to my daughter.. She doesn’t leave for school in the morning before a small dance! This year “happy” has been our morning song and i cannot recommend this ritual highly enough. Thank you for sharing this today Mama Gena. :-)

  • Jane Gossard April 23, 2014, 7:10 am

    YES!!! Loved it! You invited me to do what I plan to do every day and don’t. Thanks so much! I’m adding this to the morning routine. “Happy” is my 1 1/2 year old granddaughter’s favorite song! Can’t wait to dance with her today! Thank you!

  • katherine April 23, 2014, 8:12 am

    I did it! I love dancing and used to dance for about 30 min every night before I went to bed when I was a teenager and for some reason I stopped. Even today I almost did not do it but then I thought aaaahhh forget about it – I am testing this and IT WAS AWESOME. BUT I had not clue there was scientific proof for why it felt so good besides getting your heart rate up. THANK YOU SO MUCH FOR GIVING ME A LITTLE BIT OF MY POWER BACK.

  • Jodi April 23, 2014, 8:49 am

    Thank you!! I miss dancing so much! It’s the ONE thing that’s always brought me back to my center, my ME-ness. I just cranked up some dance music at 7:30 in the morning, and got back into my body. I’ve still got it! And now I’m inspired to take a dance fitness class! I’m doing this every day. :)

  • elizabeth April 23, 2014, 9:13 am

    Genius and please tweet “Awkward is the new sexy.” How liberating was that idea!xoxo

  • crystal p. April 23, 2014, 11:44 am

    Yesterday morning I read an email from Mama Gena and it led me to the Happy Song. I cried when I heard it. I thought I would get up and dance because I am an dancer and I haven’t danced in a long time. It confused me that a song meant to inspire happiness would have that affect on me. Has anyone had that same experience upon hearing that song?

    • E April 26, 2014, 2:43 am

      My tears showed me how easy it is to forget to do the simplest, joy-inducing things in life that make me feel so alive. I was digesting months of sadness by releasing myself to power of music and movement. I’m with you, Crystal!

  • crystal p. April 23, 2014, 11:48 am

    One more thing… my gratitude list for today:
    I’m grateful for my boyfriend, no matter how irritating it can be to live with his depressive temperament.
    I’m grateful for my friends and all the wonderful new experiences they lead me towards.
    I’m grateful for my business no matter how hard and stressful it can be at times.
    I’m grateful for my health, even though I wish it were better.
    I’m grateful for my body, even though I would like to wear my younger and thinner body again.

  • crystal p. April 23, 2014, 12:26 pm


  • Shannon V April 23, 2014, 3:03 pm

    That was soooo much fun!

  • Debra aka Nile Flowing River April 23, 2014, 4:03 pm

    AND I put on Habib Koite one of my favorites (They call him the Jimmy Hendrix of Mali) and kept on dancing….as it is more sensual for me..
    THANKS and I will add this to my wake up routine

  • Deborah April 23, 2014, 5:21 pm

    I got my husband, my 81 year old mother in law and my 2 year old to get up and dance! We had a great time with lots of laughs:) thanks mama!

  • Sherry April 23, 2014, 7:42 pm

    I DID dance with you…in front of the mirror, too…and I forbid myself from critiquing. I was diagnosed with high blood pressure a couple of years ago, and I decided to dance for at least 20 minutes a day. I lost 32 pounds that way. I am “happy” 😉 to say that dancing has lowered my blood pressure (and weight) to the normal range. Love you and thank you for all you do to spread positivity!

    • Leigh April 24, 2014, 1:29 pm

      Dancing for 20 minutes a day…how wonderful! I can do that! Thanks for sharing this!!

  • beth April 23, 2014, 10:15 pm

    Yes, of course I danced. Little too fast for me – felt frenetic. I have a slower soul beat that I like to grove with, but I get the idea. Have you heard of “Instant Recess”? It’s being used in businesses and HMO, where people take a minute to dance. I love it and incorporate it in the trainings that I do. I work in the SF bay area so we get to be creative and fun like this. Love it!

  • TaRessa April 24, 2014, 10:06 am

    Purr-fect! On my first day of Mastery, when you called the first Dance Break, I jumped up in ecstasy, thinking “I have finally found my tribe!” This was just what Dr. Mama ordered…and I will now incorporate one dance break per hour. Love you Mama–rock on!

  • Leigh April 24, 2014, 1:27 pm

    I put a note on my office door saying “on a call”, then closed it and danced all the way through this video. What a wonderful rush of energy and happy!! Thanks for that break!

  • Dipti April 25, 2014, 11:47 am

    Awesome!!!! Thank you so much. I was very skeptical at first, but decided to give it a try. I danced, today, on my Birthday, in my beautiful sunroom, and feel incredible. What a fabulous song. Much love and gratitude.

  • Karen April 25, 2014, 2:54 pm

    Yep, that worked. Danced to the song on the site Happy. Ready to go.
    Thank you with gratitude,

  • Lea April 26, 2014, 7:50 am

    Love it
    love it
    love it
    love YOU a lot
    thanks for all your work
    can’t wait to come one day to your workshop :)

  • Amanda April 30, 2014, 5:20 pm

    Glad to know I’m not the only one who danced and cried! Trying to wind down from the work day and get grounded for date night. No coincidence here that my husband automatically thinks of me when he hears this song. He loves that I sing the lyrics all wrong “happy like a house without a roof”~oops, lol
    Thank Mama!

  • SG Monica - Momo May 1, 2014, 7:02 am

    Never too late to dance naked and HAPPYYYYYY!!!!! Love it!!!!! Thanks for all the wise tips! <3

  • Kathleen May 1, 2014, 2:20 pm

    I saw this when it first posted, and I was angry and disgusted and swamping and totally pissed off that anyone, least of all me, be happy. HOW dare anyone suggest that I be happy. . . but now, after swamping for a bit. . .I thought of the post again and said to myself: NOW I can shake off the rest of my blues with a dance break! Thank you so much, Regena

  • Sheila May 2, 2014, 9:55 pm

    Better late than never! Just sat down to catch up on my emails and decided this is as good a time as ever! Started dancing and my daughter joined in! It really brought us together! Thanks my Angel Mama Gena

  • Maria August 9, 2014, 9:57 am

    An invitation to dance? I am in… it was fun and sexy, I dance in front of my mirror… and it gave me the best energy to start my saturday morning…Thanks for the invite.

  • Deanna August 27, 2014, 11:35 am

    That was the best feeling I have had in this workplace for ever!
    Thank you! Ha! Great feel

  • Deanna August 27, 2014, 11:40 am

    Yes I did! Thank you so much for that! I have not
    Felt that good in my work place for as long as I can
    Remember! Ha! Awesome! I may do this more than once a day!

  • Jinjee December 5, 2014, 5:37 pm

    I meant to do it for thirty seconds but couldn’t stop for the whole song! My 7 yr. old and her friend joined in and we all had a great time! Mood-lifting for sure. I will do this practice! :)
    Thanks for the idea!

  • Helena June 3, 2015, 11:16 pm

    Hi Mama Gena!

    Thanks for the dance break, I loved it!!! I have introduced it at home and me and my oldest boy dance in the morning while the baby flaps his little arms in excitement:)! Thanks for being such and inspiration of joy!!! Much love, Helena

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