Guidelines for you to use when re-creating an
Awareness Through Movement® lesson in your own home

Sometimes after I present an Awareness Through Movement® lesson to a group of people, which for instance might include you, I will observe at least one student, which might possibly be you J, writing down what they remember as the outline of the lesson that they were just taught by me.  This is fine for you to do this.  If this be the case, you may be interested in familiarizing yourself with my recommended guidelines below.  I developed these 10 guidelines to assure that if you attempt to replicate the lesson later on, that is, if you attempt to repeat the series of movement sequences from the class within the privacy of your own home, that you are pacing yourself adequately.:

What you've just experienced here in class is a wonderful, sophisticated way for learning how to move more easily, or more effortlessly.  Your Self (body) has been shown a new pattern for movement, rather, a new option to move without strain or discomfort.  Enjoy the feeling for the next few hours after you walk out of class here.

When doing, or re-creating, a lesson in your own home, always remember to:

1.  Do all movements, that is, movement sequences, slowly.  You don't need to move painstakingly slow.  However, you should feel very well at ease, not at all rushed, but, rather, relaxed.

2.  Always pause or rest between each movement sequence.  Rather, I recommend to you to always pause before re-initiating or repeating the same movement.  Personally, I like to pause a reasonable amount of time equal to about the same amount of time that it took me to do the movement.

3.  Do each different movement sequence between 2 to 7 times, before doing the next movement sequence.  If you are only comfortable doing a particular movement sequence one time, that is fine.

4.  Always take a good rest before doing a different, new kind of movement sequence.  That is, always rest between each, different movement sequence.  How long to rest is subjective, totally depending upon the specific individual, that being you, in this case.  Usually, between 20 to 40 seconds of rest is good before moving on to the next, different movement sequence.

5.  Occasionally throughout the lesson, roll onto your back to take a good, long rest while lying on your back.

6.  Always move well within your range of comfort.  Always do for yourself what you need to do to stay comfortable, even if that sometimes means for you to only move a fraction of an inch.  If a movement is uncomfortable, do a smaller range of the movement.  If it is still uncomfortable, you may even imagine or visualize the movement.  When you imagine a movement, the same bio-electrical and bio-chemical activity is occurring in the brain as if you were actually, physically doing the movement.  Remember that while doing the movement, there is no goal for being able to accomplish the movement.  Often times in Feldenkrais, "Less is more."

7.  If necessary, always feel free to provide for yourself some padding under, for instance, your head, shoulder, knees, etc.  Again, always do for yourself what you need to do in order to assure your own comfort.  Always take care of yourself.

8.  Always start and end the lesson with a Body Scan, while lying on your back.

9.  Remember that you can translate any floor (horizontal) lesson to a standing (vertical) lesson, or to a sitting-in-a-chair lesson.

10.  For advanced students:  It's important that you are having fun.  Rather, that what you are doing, while re-creating the lesson, feels fun or interesting.  Does it intrigue your attention?  As you are doing a certain movement, you may ask yourself from time to time, "Does this seem fun or interesting to me?"  [As you are doing a movement] does this somehow contribute to my learning?"  If not, what would you need to do?  ...

James Speer

Guan Yin Acupuncture & Feldenkrais® Center
Dr. Lin Cheng Speer, LAc, OMD, PhD
James Speer, Injury Rehab Therapist
Certified Feldenkrais Practitioner®
1003 Wilshire Blvd. Suites #203, #208
Santa Monica, CA 90401
tel. 310-395-1952

"Health Is All that Matters!"

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