Pushing the Wall

What do you need: Safe and quiet space with an empty wall (to lean on).
What can it help for: Promotes feeling the body boundaries; expressing strong feelings; relaxation.
How much time do you need: Up to 15 minutes.
How to do it? 
Stand by the wall and lean with your back against it. Push your shoulder blades strongly against the wall several times, as if you would like to push it away.
Lean your head and entire back against the wall, relax, rest and consciously feel that you have something supporting you.
Experiment leaning and pushing the wall with different body parts. Try to lean on it with your right side. Push the wall for 3–4 seconds and relax. Repeat 5–7 times.
Lean on the wall with your left side. Push the wall for 3–4 seconds and relax. Repeat 5–7 times.
Face the wall and rest the palms of your hands on the wall at your chest level. Push the wall with your hands for 3–4 seconds and relax. Repeat 5–7 times.
Spin and roll back and forth against the wall. Focus on pleasant sensations.
Would you like to try some variations?
Perform the same steps of this exercise while lying on the ground and using it as your support.