1. Well-Being Through Pelvic Floor Awareness
2. Abdominal organization, the container and the pelvic floor
3. Peeing! + Exploring Front & Back of Pelvic Floor through Skeletal Connection
4. Balancing the Buttocks
5. Breathing Evenly and Optimal Lifting of the knees
6. Learning, Patience, and Engaging the Pelvic Floor
7. Everyday Movements and the Pelvic Floor
8. Looking Outward, Sensing Inward: Eyes and Pelvic Floor
9. The Pelvic Floor - Sitting/ Mapping/ Breathing

4 Feldenkrais Awareness Through Movement® Lessons with talks. Access to 11 downloadable audio recordings.

INTRO: Guiding Principles
1. Organizing the Hip Joints
2. On Hands and Knees: Coordinating Hips, Pelvis and Spine
3. Lying on the Side: Slow Movement of the Leg
4. Standing and Moving Backwards for Balance

“I feel so much stronger in my pelvic floor. I don´t need to pee as often as before – and I sleep much better during nights thanks to this.”

“I now feel hopeful for the first time in a long while that I may not be incontinent forever :) It's been a really difficult journey for me to try and regain pelvic floor functionality, and this work has gotten the most promising results I've yet experienced. I look forward to continuing to work with these lessons and that I am capable of deepening my relationship with my pelvic floor with these tools.”

“I feel my pelvic floor is more engaged or connected to my everyday movements. Also, my cystocele has improved dramatically”

“TWO HUGE learnings for me were:1. The pelvic floor is a synergistic system! 2. The distance between the sternum and the pubis is an indicator of the degree of stretch or balance in the abdominals! This simple yet powerful sensation was HUGE for me and I found the adjustment of that provokes the synergy!”

“I became aware of my muscles in my lower belly in a way that I had never felt before – and that is so interesting and I just love it! I also felt very relaxed after the lesson.I must say that I am so impressed by Deborah’s deep knowledge in this field, she is really an expert!”

“I can sit cross legged on floor with greater comfort. I'm more aware of the imbalance between left and right sides. More aware in day of pelvic movements and their relationship to abdominals.”

“The theoretical explanations, the relationship to everyday life and the physical practices were relevant and integrated in a clear and concise way. The series supported my knowledge for teaching dancers and for my personal health as a woman in her 60's.”

“It was very powerful information for me with regard to riding. It’s hard to put into words but I was able to bring each lesson into action on my horse while riding. I’ve been exploring a lot with regards to Feldenkrais and riding for years but this was very subtle and detailed and powerful.”

“Wow there were a lot of things I learned. I learned intellectually and experientially the relation of the pelvic floor to the diaphragm. I could sense the “movement container” in myself. This series was supportive in ways that were very practical like how to relax the pelvic floor and how to visualize the pelvic floor. I loved the part about peeing and basic self-care in that respect – the things you often aren’t taught about your own body unless you have a problem.”

“For me it was more a relationship to my breath, and my ability to use my breath to calm myself, including parts of me (my neck, my shoulder) that always want to jump in on the action - even when I'm doing nothing but lying on my back and breathing. It was great to develop a better understanding of the relationship between the pelvic floor, the diaphragm and the breath.”

“I have a better awareness of how my pelvic floor affects my posture and supports my back. I hadn't been aware of that connection before.”

“The lessons were taught so beautifully, with such care and attention to those on the floor which made them very organic. I also learned so much about my pelvic floor, connections and disconnections. Strengths and weaknesses. So that was so useful.”

“Before we started I really felt little conscious connection to my pelvic floor, it was like a "blank spot" in my body. Right from the first lesson I started to get more awareness and each lesson helped me to build on the connection.”

7 Feldenkrais Awareness Through Movement® lessons with talks + 2 Bonus ATM lessons to support Expanding Your Self Image. Access to downloadable audio recordings.

1. Abdominals in Action Intro Lesson
- Stability Through Organizing the Abdominals

2. Class #1
- Talk: Intro to Abdominals in Action
- Shortening & Lengthening Abdominals in 4 positions
- Class #1 Reflections / Q&A

3. Class #2
- Talk: Learning is Explorative, Not Performative
- Exhaling and Using Abdominals
- Class #2 Reflections / Q&A

4. Class #3
- Initiating Pumping Action with Abdominals
- Class #3 Reflections / Q&A

5. Class #4
- Standing, Moving Spine Backwards with Abdominals
- Class #4 Reflections / Q&A

6. Class #5
- On the Side, Coordinating Abdominals, Leg and Head in 3 ways
- Class #5 Reflections / Q&A

7. Class #6
- Organizing Abdominals for Diagonal Connection
- Class #6 Reflections / Q&A

"I have done this lesson so many times and I still found new sensations and ideas doing these movements with your guidance. The changing shapes of the abdominal and chest cavities with different positions were fascinating. It was like sculpting the entire breathing space of the torso using the breath, the power of abdominals and the awareness of the skeleton and entire trunk with the pelvis. Thank you for this learning!"

"AMAZING lesson thank you, such a pleasant change in the back of my ribs on one side, it feels happy and balanced thank you!"

"wow that was amazing Deborah My walking feels so different. I can feel the front of my spine moving! thank you"

"I don't have to wait for changes in my body...l can create the newness!"

4 video classes with FeldenkraisAwareness Through Movement lessons + talks. Access to 15 downloadable audio recordings.

1. Touch for Breathing
2. Touch for Hands & Arms
3. Touch for Jaw, Neck & Throat
4. Touch for Feet & Legs

“I learned to listen to my body with my hands and my hands also felt received by my body.  I know that with my new skills, touch with my partner is going to be so much richer, more intimate and pleasurable.” 

“I loved the way I felt during and after class: so deeply relaxed and serene, truly nourished by touch.” 

“I enjoyed the gentle luxury, the lusciousness, the more rounded, more 3D, more aliveness I felt afterwards. I aim to incorporate more of these ideas and practices into my life and hope to benefit others with my increased awareness.” --Jacqueline Lewin

“Wow!  What a difference these classes have made to my everyday, through touch and also a general compassion and gentleness towards people. These lessons are something that I return to throughout the day when I feel my hands clamping into a fist or feeling anxious in general.  Feldenkrais lessons in general told and encouraged me to be non-judgmental and accepting of my body and habits just the way they are, to feel supported by the ground and to play.  Feldenkrais, Touch for Well-Being and the library resource have changed my life in profound ways.  Thank you for this gift of Touch for Well-Being, it is one that I will treasure.” --Jessica Watson

“From the first class and the intro about hands and touch and the quality of touch I learned so much.  I teach ballroom dancing and quality of touch is SO important from how we just greet one another and get into position, then moving on to lead and follow.” 

“As a caregiver, I’m learning to touch my clients with more skill, subtlety, awareness and creativity, and less tension and effort.” 

“It seems I have experienced a calming, grounded, more cheerful, optimistic, upbeat feeling of well-being lately. I am quite content to stay at home during these COVID times and seem less anxious when I do venture out into public.”

“I have got a new sensitive feeling in my hands! I have noticed how easy and quickly my nervous system gets balanced when I use Self-Touch, or when I touch another person or animal.” --Christina Fagrell

7 Feldenkrais Awareness Through Movement® Lessons with talks and Q&A. Access to 17 downloadable audio recordings.

1. Intro & Breathing to Calm the Nervous System
2. Enlarging Curiosity and Developing Self Knowledge
3. Edges of the Feet and Smooth Rolling of the Head
4. Curiosity and Self Knowledge Through Awareness of Breath
5. Open Mindedness in Action: The Candelabra
6. Exploring Self Image Through the Shoulder
7. Integration and Perspective: Moving and Lengthening the Spine
8. The Appreciation of Beauty: Rolling on Side with Rotation of the Leg
9. Bravery and Kinesiophobia/ Variations with Arms in Triangle

“Deborah's care and sincerity were tangible at all times; these qualities are just as important as her knowledge.” -James McAndrew

“I absolutely loved the lesson that involved breathing. I learned so much! I was totally unaware about my breath holding pattern. A world of difference! Like a true breath of fresh air:)”

“It helped to relieve a pain in the hip/glute muscles, which had been keeping me from running for months.” -Anonymous

“I learned to notice more about my stress (worry, frustration, upset) holding patterns. Releasing contraction in the jaw, hands, throat, feet allows a pause in the stress cycle.”

“I better understand the far-reaching aspects of living with pain.” -Katarina Halm, M.A., CFT, GCFP

“I loved experiencing and observing how Deborah demonstrated permissive language and curiosity in many traditional lessons, slowing them way down.” -Mara Yale, Feldenkrais practitioner

“After doing the lessons I was able to bring some of the ideas into my practice to help people with pain.” -Rachel Rudansky, Certified Rolfer

6 Feldenkrais Awareness Through Movement® Lessons with talks and Q&A. Access to downloadable audio recordings.

Intro to the series
- Basic Chanukiah
1. Chanukiah 1: Arms Behind The Back
2. Chanukiah 2: Sit and Kneel
3. Chanukiah 3: Sliding Arms on the Back and Belly
4. Chanukiah 4: On a Chair
5. Chanukiah 5: Compilation

"My breathing feels much softer and more expansive"

“I can now wash a whole sink full of dishes without any pain in my low back!  I never would have suspected that the problem was restriction in my thoracic spine/shoulder blade area.  I can also easily hold a graceful frame (such as in ballet or tango) without feeling strain - I have access to a newfound freedom and elegance in my dance experience that is quite delightful.” - Shayna

“This classic Awareness Through Movement® lesson is one of Moshe's grandest and most unique tours of the complex organization of multiple systems of our bodies. With her exquisite teaching skills, Deborah leads her students to explore these lessons with compassion and care. Thank you both for providing this remarkable opportunity!” - Becky Behling, GCFP, certified personal trainer

“My thoracic spine became nimble, light, quick and elegant to move.  It moved me to humility.” - Helena Heppner, Balance and Walking Coach

“When I was taking a walk today, I had so much more movement in my whole ribcage. Marvelous!”

"I loved waking up in bed and playing with these movements before getting out of bed. Makes me feel safe and open, like a happy baby.”

“I’ve been Feldenkraising for more than 20 years doing FI and ATMs.  This class enabled me to access the feeling of my spine between my ribs for the very first time.”

“One pleasure after another.  All is pleasing to my soul and spirit. What a wonderful way to celebrate our being together.”

“I had the experience on the last day that a long standing emotional block had eased.  How does one describe that kind of experience?  It is deep and personal and words do not capture it.  For me, it is much more than gaining a few degrees in shoulder movement. The work of the lessons, building upon each other, centering on the chest and mid back set up the environment for a release…Feldenkrais work may be slow but well worth the time.” -  Heidi Mcovern, Feldenkrais Practitioner 

6 Feldenkrais Awareness Through Movement® Lessons including 2 Feldenkrais ATM lessons.

PART 1:
Introduction
Mind Mapping in 99 Sec
Preparing the Attitude of the Body/ Tilting Arms and Legs

PART 2:
Central Image w/ 8 Lines
Radiating Associations

PART 3:
Constructing a Meaningful Map

BONUS RECORDING:
Calming Your Face & Intro to Mind Mapping

"This Mind-mapping workshop was life-changing.

It's a key that I feel can use to open many doors and solve many problems. Wish I'd learned this at the age of 20!

A highlight was feeling unbelievably calm and in control of a project that typically would involve lots of anxiety and spinning my wheels!

It gave me a new confidence about being able to see a clear path and complete what I start. I think it will be helpful for many other projects." - Amy 

7 Feldenkrais Awareness Through Movement® Lessons with talks and Q&A. Access to downloadable audio recordings.

INTRO: Flexors/Extensors - Fundamentals Variation
1. Exploration: Connecting Your Pelvis with Your Whole Self
2. Reversibility and Maturity: Rolling Softly Like a Baby
3. Sliding Hands Down Legs in Sitting to Improve Skeletal Support
4. Sensing, Moving, Thinking and Feeling While Lying on the Belly
5. Learning, Movement & Imagination: Improving Flexibility with Holding the Foot
6. Diagonal Pressing/Lifting and Breathing

"So much extra variation on a lesson I thought I knew well. The sense of ‘heat’ and freedom in my pelvis and hip joints afterwards was a new experience for me."

“This was such an intense class for me, both really frustrating (I wanted to stop half way) and then exhilarating when that thing I had such difficulty with suddenly just happened! I love Deborah's talks before and after” - Maud

“These lessons are so good, I had to dedicate a notebook to Deborah Bowes! So much helpful information, delivered with so much kindness!” - Darlene Carman

“Loved, Loved, Loved this lesson. Yummy definitely described it—very pleasurable and I did feel like I was in a trancelike state.” - Linda

"Wow! I loved revisiting the fundamentals and particularly enjoyed the exploration on the use of imagination."

"Once again, I enjoyed your lesson so much! At the very end, finally back onto the back, I could feel my breathing in the upper spine and into the base of my skull. Not only feel the breathing but also warmth in all that area. And turning has become such a wonderful movement, so big with such ease. Even looking up and down has radically improved. Thank you !!!"

“Fluid movement of the upper spine! Such clear and precise instruction.” - Keith

“Deborah, I loved this lesson! Just the right pace with profound results of freedom through my upper spine. Thank you.” -  April

“I first came across this lesson several decades ago via one of Moshe’s books and I had quite forgotten it. It was lovely to have your clear instruction instead of trying to work it out for myself from his writing! Your teaching is wonderfully clear and your pointers so illuminating.” - Julia Frances

“What an incredible lesson! When we were lying on our backs at the end, my spine and back felt so soft and pliable it felt like I was hugging the floor. A wonderful way to feel connected and supported by the environment.” - Mary

Video replays and Audio downloads of 6 Awareness Through Movement lessons: Introductory session + 5 ATM lessons

Intro to Legs in Action
- Mobility of Hips & Connecting Legs to Spine
- What is the Connection Between the Legs and Pelvic Floor - Feldenkrais
- Feldenkrais and Hypermobility

1. Class #1
- Frog Movements with the Legs and the Arch
- Legs in Action Class #1 Reflections / Q&A

2. Class #2
- Talk: Differentiation and Integration of Hip Joints + Caring for Yourself in ATM
- Getting to Know the Hip Joints
- Legs in Action Class #2 Reflections / Q&A

3. Class #3
- Connecting Legs to Spine, From Toes to Hips
- Legs in Action Class #3 Reflections / Q&A

4. Class #4
- Heel Circles with Ankle Proprioception
- Legs in Action Class #4 Reflections / Q&A

5. Class #5
- Sliding Hands Down Legs with Comfort and Care
- Calming the Motor Cortex with the Hands (2 min)

“Deborah’s gentle, intuitive and knowledgeable approach helped me trust and relax into her direct approach. I loved how reassuring, supportive and confident she was in her work and in our abilities.”

“She is a no nonsense and ethical person who I would study with again and again.”

“I loved how informed and experienced Deborah is as a teacher. It was so enjoyable to follow her through lessons and questions.”

“I found amazing the teacher, Deborah. I learned so much from her sweet way of teaching, the use of her voice. It's a pleasure to be in one of her classes. She creates a wonderful safe environment”

“I appreciate and admire Deborah's gentle, calm, voice. the fluidity of her instructions.  I love her presence.” 

“Deborah usually highlights her thoughtful explanations of principles Moshe wrote about and applies those principles to well-organized ATM lessons. She also brings to her teaching a depth of wisdom about the existential challenges of being human and how the Feldenkrais Method can be helpful for working with them.” - Dan Clurman, Feldenkrais Practitioner

“My experience was trusting and her teaching is brilliant.”

“Wonderful. Precise, many interesting theoretical insights, caring, to the point.”

“Gentle and supportive, very clear instructions.”

“Phenomenal, charming, engaging.” -  Helena Heppner, Balance and Walking Coach

Includes access to video and downloadable audio recording 

1. Fine Tune Your Breathing
2. Reflections / Q & A after Fine Tuning Your Breath

“Wonderful. Precise, many interesting theoretical insights, caring, to the point.”

“Gentle and supportive, very clear instructions.”

“Phenomenal, charming, engaging.” -  Helena Heppner, Balance and Walking Coach

“Deborah’s gentle, intuitive and knowledgeable approach helped me trust and relax into her direct approach. I loved how reassuring, supportive and confident she was in her work and in our abilities.”

“She is a no nonsense and ethical person who I would study with again and again.”

“I loved how informed and experienced Deborah is as a teacher. It was so enjoyable to follow her through lessons and questions.”

“I found amazing the teacher, Deborah. I learned so much from her sweet way of teaching, the use of her voice. It's a pleasure to be in one of her classes. She creates a wonderful safe environment”

“I appreciate and admire Deborah's gentle, calm, voice. the fluidity of her instructions.  I love her presence.” 

“Deborah usually highlights her thoughtful explanations of principles Moshe wrote about and applies those principles to well-organized ATM lessons. She also brings to her teaching a depth of wisdom about the existential challenges of being human and how the Feldenkrais Method can be helpful for working with them.” - Dan Clurman, Feldenkrais Practitioner

“My experience was trusting and her teaching is brilliant.”

3 Feldenkrais Audio Downloads + 2 PDFs with lesson notes

1. Breathing with 3 Sounds
2. Self Hug
3. Rolling Softly Side to Side like a Baby

This workshop includes Awareness Through Movement appropriate for anyone and a talk about curiosity to improve your well-being.

Part 1: Intro & Breathing to Calm the Nervous System
Part 2: Enlarging Curiosity and Developing Self Knowledge
Part 3: Edges of the Feet and Smooth Rolling of the Head

"This is a great lesson to really begin the process of readying the self for sleep. I feel deeply relaxed and sleepy. It is a wonderful practical lesson to have in the tool kit to calm the nervous system at any time. The practice can be done in sitting or lying down so very easy to adapt to your situation. I will return to this one for sure."

“Breathing awareness is always delicious. This short lesson is a lovely way to center before any lesson or activity, even when not in acute pain.” -Joyce

“this is the first time i am doing this and yes i feel better than 10 min. ago.. i have chronic back pain and it was very acute the last 2 weeks .. when we began all my attention was on the pain.. i felt as if the sound was blown into my back and the pain decreased.. it became a very hopeful start for me” -Dilek

“This simple practice was very transformative for me. I first tried it in the midst of not being able to sleep, feeling pretty stressed out with my mind racing. I figured it would be more supportive to do a lesson than continue to lay in bed and worry. But instead of venturing into the series of lessons from this workshop, this one segment allowed me to quickly drop into my body again, rest my weight into the bed, and fall asleep before it was over. Doing it again the next morning helped to take the edge off of my "insomnia hangover" too. Thanks for this Deborah!” -Megan

"Clear, accessible, practical, and empowering."

"Another wonderful lesson. I love how generously you share your gems, I so look forward to your lessons. Thank you, Darlene"

“This is an AMAZING lesson to visit when in the middle of pain flare-ups (specifically, for me, in the area of the shoulder and neck) - it is very difficult to focus elsewhere when feeling pain in these areas for me, but this lesson helped me to divert that fixation and, in the end, find so much ease and relief.” -Rachel L.

“So cool to feel the connection between my neck and feet/ankles while standing and turning my head at the end of the lesson!” -Megan

“I don't suffer from pain - I listened to this because I was curious :) Loved it generally and with the added bonus that it involved ankles... And thank you Deborah for elaborating on the relationship with the vestibular system. Aged 5 my ankle and foot were run over - thankfully no bones broken, and as long as I remember I've always had vestibular balance that's a bit of a background challenge. Moving my head with the movement focused on my left ankle just wasn't happening for me. Interestingly I had to stop and get up for a moment which involved a few steps and when I went back to it as if my magic I could do it almost unthinkingly. Will do again for the general feeling it gave me and perhaps I learn more about my ankle too. Thank you!!” -Jacqueline

18 Feldenkrais Awareness Through Movement lessons & talks. Video lessons with downloadable audio.

1. Uncovering the Daily Artist
2. Planting Our Whole Foot
3. A Novel Cleaning Technique
4. Who Would We Be Without Our Toes?
5. Partners in Articulate Stability
6. Ankles and Hips
7. Flowering Toes
8. Circling Heels on the Ground
9. Heels, Feet, Chest, Neck
10. The Wisdom of Your Feet
11. Becoming an Everyday Artist: Feet Up in the Air
12. Becoming a Savvy Mixologist of Your Own Potential From Your Feet Up
13. Cruise Over Your Feet
14. Inside and Outside Edges of Feet to Motivate all that's Above
15. Mobilizing for Stability From and Uncertain Place
16. Accessing your Feet from your Arms and Shoulders
17. Raising Sensory Resonance: Improving Your Feet from Slightly Above
18. Circles, Circles, Everywhere!

"This... blew my mind! I sprained one of my ankles as a young child and I had no idea how different both sides were. As someone who has danced for most of my life, I always assumed that I had a lot of kinesthetic awareness in this part of my body. It turns out that I was missing out on a lot of information!” - Rosie

"The whole series has been amazing. Some days I'm playing with ankle or foot movements as I awake, or catch myself experimenting in other moments... So there's still some processing going on. I've really enjoyed and appreciated your teaching style, the clarity of your suggestions, your rich language and imagery. Thanks Paul!!” - Jacqueline

“The grace in his delivery allowed me to slow down... His choice of words help me create images in my mind. I was surprised to notice ease in my feet throughout the day.” - Mary

8 Videos recordings & downloadable audio recordings

1) What Does Sensuality Mean (for you)?
2) Speaking Through Subtle Shifting
3) ATM #1: Clock of the Nose, Head and Pelvis
4) Expression is a Biological Function
5) Stickers of Attention
6) ATM #2: Expanding the regions of the Pelvis through Touch + Deeper use of Belly Muscles to Curl Pelvis and Lower Back
7) ATM #3: 15 Points of the Sternum
Bonus ATM: The Feldenkrais Method as a Compass for Sensuality

“Feldenkrais needs more sensuous teachers like Paul Pui Wo Lee and definitely more classes on this topic”

“Your voice is soothing, kind, gentle and reassuring”

“I feel particularly touched by this class and guiding, like a souvenir of the power of simplicity and gentleness”

“I found so many connections through the whole of myself and a profound interaction with the floor as I moved through the clarity of instructions Paul offered”

“Magical Paul, really magical”

“I love how your lessons Paul bring out the dancer in me. I am thrilled that she is still alive and can still connect her arms, her ribs and her feet in the midst of global crisis. Your obsession with the feet is a perfect match for my needs right now as I look for ways to increase resilience in my legs and also ways to ground in such upending times. I do some of your exercises when I am in Zoom meetings along with other ways of keeping my feet alive while either standing or sitting. Thank you for your delightful energy!”

“My awe of Feldenkrais has just stepped up a notch thank you, love your work”

“I love the way that Paul teaches”

“You are a gem”

3 Videos recordings & downloadable audio recordings

1) Talk: Juicing Your System - Weight Training as Neural Adaptation
2) Refreshing Spinal Shape from the Pelvis and Belly
3) Shoulder Blade to the Spine: Small But Not Unessential

"Wonderful. Another layer removed from the remnants of hernia revision surgery. This is my second time through this one and the progressive peeling in the scarred area and the relieving effects on my back, shoulders and chest from regaining that movement were huge."

"Love the focus on movement as meditation and with time in each variation to go deep and listen to the different ways a movement can be experienced. I also appreciate the humility and honesty that comes through in your offerings."

"‘We are actually changing the dynamics of our whole self’.  Exactly. The effects for me are in the opposite leg and particularly the QL that side. The other end of the S curve I had accumulated from injury and surgery over the years. Once again, what a relief and such a difference for the comfort in my foot on the released side."

"Thank you for this. I just started teaching a strength training class for my yoga students and this made me think about how much compartmentalization there is with strength training and yet the entire body can be supportive of the practice."

9 Videos recordings & downloadable audio recordings

1) Flexing Spine, Touching Ribs and Scooping the Cups of your Hip Joints
2) Touching Your Psoas
3) Leaning for Leverage to Paint with the Feet
4) Sliding Hoops
5) Seeing From Your Belly
6) Sometimes it takes going sideways to be able to look (up) straightforwardly
7) Lifting from the Buffet
8) Belly in (but also out 😉)
9) Moving Your Core from a Dark, Beautiful Place

"This was epic. It instills confidence in me to find different part(nerships) opening up in real time and gradually work up to full movements I wouldn't expect to be able to do. I love this about your lessons. And that there is often a big surprise treasure at the end. In this one - the foot just threads through the hoop like magic!"

"Really appreciate the nuances that you articulated before and after the lesson - of choice, freedom, harmonizing parts vs partnership within our body, etc."

"The scooping up of the pubic bone (the whole width of it), and of the hip joints helped me discover a movement, and thus an extra degree of freedom. Wonderful! The foot going through the hoop was amazingly so much easier and freer at the end!"

"This is one of most fascinating and incredible ATM lessons I've had. I never knew one can feel the psoas! The images at the beginning were a very useful start. It is great to differentiate it from the top abdominal muscles as well. All this really informs my body and brain about using it with more awareness, and thus better functioning and elegance. I feel my legs go all the way up my torso - it's wonderful."

"My chest, rib cage/rib basket area felt much fuller and rounder, and more available. I love how a lesson apparently with the feet actually woke up my chest and ribs. 😊"

"How refreshing to get into all the ribs and move them on many planes. Such tiny delicate upper body swishing gave exquisite sensations through the lung chi and the balancing opposite lower and larger ribs smooch together felt bouncy. As I'm remembering the sensations I feel so playful and childlike at 62! In part I’m sure it is down to Pauls playful instructions :)) “

"Yes! The conversation is also beautiful, to recognise the power of these movements to bring one to the experience of wholeness. It is a type of awakening and transformation arising out of the freedom to move well!"

"Second time I've done this lesson. I had a trapped upper trapezius this morning and knew this lesson was just what I needed. It now feels completely free! Absolutely love Paul as. a teacher - so inspiring! Thank you."

“I could look much higher up the wall with much more ease and laying on the floor now my shoulders and collar bones are soo much wider and well rested :)” 

6 Feldenkrais Awareness Through Movement® lessons with talks and 13 downloadable audio recordings.

Introduction
- Neurological Balance, Ease and Creativity Through Your Spine
- Movements of the Jaw and Tongue to Reduce Anxiety
- Q & A: Movements of the Jaw and Tongue to Reduce Anxiety
1. Opening and Closing Like a Flower
- 10 Principles of the Feldenkrais Method®
- Opening and Closing Like a Flower
- Q & A: Your Hand, Brain, Comfort and Attention
2. Elemental Turning
- Q & A: Optimism, Process and Growth
3. Softening the Chest with Attention to the Dantian 丹田
- Q & A: Clarifications, Breathing and Practice
4. Opening and Closing Like a Flower, Lying on the Side
- Q & A: Turning Toward Our Phenomenological Experience To Be in the Present Moment
5. Joining the Hands
- Q & A: You Have What You Need
6. Linking the Whole Self in Movement
- Talk: The Kinesthetic Path to Awareness and Change
- Linking the Whole Self in Movement
- Q & A: Wrapping it Up with Love

“I learned that I can deal with anxiety with simply opening and closing my hand.”

“I loved how calm my body and mind felt after each lesson. It's slowly integrating into my everyday life.” -Allison Smoole

“I have chronic migraines and neck pain. I felt that a new window of opportunity opened for me to find relief of my chronic conditions. After trying many different forms of therapy, I found some relief and increase in movement after one class. Doing the sessions made me realize that doing minimal and slow movements could allow me to progress rather than doing the same old repetitive exercises that were not helping any longer. I felt that I hadn’t hit a plateau and in fact, there was a lot to look forward to.”

“This idea of ‘letting go of unnecessary effort, tension in the body, translated to a calmer, less anxious emotional self. Even smiling reduces tension!”

“I realized how much the eyes, jaw and tongue influence movement. I also recognized I needed to keep efforting less. I notice that I tend to over-effort and am practicing letting go as I notice; recognizing holding my breath less during the course of daily activities.”

“This experience taught me a lesson that going into the lessons and being genuinely interested in listening to the body’s response without imposing my goal is the way to get better.” -Hozumi Kessler

“I feel better, I am more relaxed, I feel increased presence and am happier! -Christina Fargell

“I am learning the ease with which I can shift from tension to comfort with simple shifts of attention. There is an increased degree of patience with myself and others, and a more clear belief in each of our abilities to change our patterns and moods.” -Linda Christy

5 video recordings & downloadable audio recordings

1. Rotating Hands
2. Moving Your Arms
3. Soft Hands on Your Side
4. Soft Hands on Your Back
5. Soft Hands with Your Feet

“It is my first time that I am doing such a short lesson and I am really amazed how quick it is influencing me, my nervous system. . . One image is rising : Hold by mother earth” -Sylvia

“my nervous system needs this like my cappucino every day. "WOW" how good it feels. Very easy to do lesson and feel the different sensations associated to the nervous system on the left & right side of my body. To experience my eyes moving opposite with hand rotation is a very pleasing experience.” -David

“A very sensual experience, exploring movement with awareness and ease. Moshe would be smiling.” -David

“That was lovely! My hands feel so relaxed! They get very tense from using the computer, from playing guitar and just general tension.” -Sue

8 presentations highlighting fundamental principles of play using photos and videos of children and 8 Feldenkrais Awareness Through Movement lessons. Access to videos & downloadable audio recordings and 6 recorded Q&A sessions.

Intro: Qualities Present in Play
- Talk: Qualities Present in Play
- Talk: Non-Striving in Learning
- Minimal Lifting on the Belly
- Talk: Subtlety, Reducing Force & Sensing Differences
- Opening on the Side

1. Reversibility in Play and Learning
- Talk: Reversibility In Play and Learning
- Reaching on the Back
- Q & A: Reversibility In Learning

2. Variation and Organic Learning
- Talk: Variation and Organic Learning
- Sliding the Arms While Lying on the Belly
- Q & A: Variation in Organic Learning

3. Mapping Primordial Relationships
- Talk: Mapping Primordial Relationships - Pelvis, Spine & Head
- Connecting Breath, Pelvis, Spine & Head
- Q & A: Paradoxical Breathing, Pelvis, Spine & Head

4. Mistakes, Curiosity & Learning
- Talk: Mistakes, Curiosity & Learning
- Reaching in Sitting and Cross Crawling
- Q & A: Mistakes, Curiosity & Learning

5. Emergence, Intention & Orientation
- Talk: Emergence, Intention & Orientation
- Lizard Movements on the Belly
- Q & A: Emergence, Intention & Orientation

6. Playfulness
- Talk: Playfulness
- Holding Foot on Back
- Q & A: Playfulness and Series Wrap-Up

“That was magical. A couple of times I felt almost moved to tears by the sense of discovery, like an explorer in a new land. And with the sense of groundedness, and supreme safety, and a sort of confidence to move, and act, and respond in this new world. Wow. These discoveries and feelings will be really useful in my every day life... very, very empowering” - Jacqueline

“Thank you for such an enlightening experience.. I feel so calm and whole after starting the class feeling hindered by tight places and habitual movements that do not use a soft, full open belly and chest...Thanks for sharing your personal experience, your family. Wonderful to see such patient and respectful parenting from a non-parent.” -Marcella Tancreti 

“I feel more interested and patient with my own growth and learning.” -Joey Freeman, Tutor

“The series helped me eliminate more striving from my movements and to allow for and invite more spontaneity -- and more laughter and high spirits.” - Michael Moon

“I found this...so powerful in its light, subtle, non-forceful, almost non-doing approach. It’s exactly the kind of inner attitude I want to cultivate. Matty offers just the right sweet vibe in his guidance” - RS

“I learned to be mindful and not disrupt the exploration of kids.”

“I have come away with a greater appreciation and experience of the potency of exploration and mistakes in learning and the relationship between the two. I loved the focus of the lessons on aspects of play and learning. It was brilliantly orchestrated.” - Dawne Roy, Reading/Learning Specialist and Feldenkrais Trainee

“With a child with CP, it is hard not to feel overwhelmed by all the things he can't do, all the catching up that he needs, all the ways his younger sister has already overtaken him. The course helped me to find ways of working with him where he is for part of each day, and trying to find the qualities of play in how we are”

7 Awareness Through Movement Lessons and 7 short Presentations highlighting fundamental principles of play. Access to videos & downloadable audio recordings.

Intro: Risk and Learning
- Talk: Risk and Learning
- Lifting Arms and Legs on All Fours

1. Patterns, Variation & Sensing Differences
- Talk: Patterns, Variation & Sensing Differences
- Reaching for Your Foot on Your Back

2. Flow and Movement
- Talk: Flow and Movement
- Tilting Knees, Spiraling from Sitting to Standing

3. Constraints in Play
- Talk: Constraints in Play
- Hooking the Big Toe

4. Balancing Weights
- Talk: Balancing Weights
- Shifting Weights on Hands and Feet- 4 Points

5. Imagination Play & Learning
- Talk: Imagination Play & Learning
- 5 Lines with Water

6. Play & Moving from Horizontal to Vertical
- Talk: Play & Moving from Horizontal to Vertical
- Playing with Elements of Standing with Legs Crossed

"I particularly enjoyed watching the videos of Matty's children demonstrating the theme of the week. It really made me look at early childhood development with a new perspective."

"I just imagine how much FUN school/life could have been with a teacher like Matty. It's almost absurd to think what a different person one can become if these ideas are actually applied. In any case, still very much rather have a lesson like this now than never.” - Alex

"I really took on how children learn how to do something and then challenge themselves by learning it in a different way or more complicated or risky. That changes how I look at learning." 

5 Feldenkrais Awareness Through Movement lessons.

1. Intro to Maturity & Embodied Poise
2. Finding Length: Tilting Legs on Back
3. Slow Lifting on the Stomach
4. 5 Lines with Rolling
5. 5 Lines with Tubes

"I found this a great bite sized reminder of key elements in Awareness Through Movement"

"As a music teacher of young children, this little talk has me so very much looking forward to learning more from Matty about his work with child development. So excited to check out his Carl Rogers course!"

"Going directly to what you were saying at the end of the class about uprightness, verticality: the difference at the end when just either standing or turning was amazing: such ease, suppleness, and such willingness to move and come along smoothly as the movement developed. What a sense of connection, communication that makes the movement pleasurable and endearing. Thanks loads, Matty!!!"

"So much richness for body, mind, and soul in this lesson. The invitation to look for ease and simplicity when approaching learning and change resonates with me on many levels of life and I could really feel it guiding me as I went through the lesson. It's valuable to hear again that "there's no need to compromise yourself." 💙💚💜 And the relationship between maturation and verticality - 100%. In standing at the end I felt my head go toward the ceiling as I shifted onto one leg (in the beginning I had felt myself shrink) - ready to respond to the lions!"

"Thank you for this wonderful lesson, so rich in its simplicity. I feel my spine very long and at ease, enjoyed the rhythm of the lesson"

"Thanks for the pace in this session Matty. It is the 3rd time doing this and ive not managed to complete it yet and go to the finish of the session. I find it is so profound each time i come to it, there is newness and delight. It is so intense my body reaches a point when i need to come away into an upright organisation. Umm as i write this im guessing there is some learning at this point!!"

"What a lovely lesson! I feel longer, more settled and at ease. Thanks Matty!"

"At the end, walking feels simpler. The round ball of my abdomen rests in the bowl of my pelvis. Also these words from Matty: "How we can let go of the ways that we interfere with ourselves.... How you can allow what wants to happen happen.""

"Super valuable exploration. Want to take that with me all day. So thankful. It’s like receiving my life back, parts that were not noticed. I pray that this personal peace can somehow be communicated in my massage work with others. Bless you so much for your sensitivity. It is a gift."

"In my experience this is a fluid and harmonious journey of being guided so delicately and pleasurably on the floor by your presence and your voice. By now I do appreciate more and more lessons on the stomach. I even started to sometimes sleep on my belly. My lower back is less painful after the lesson and in standing looking up is so light and easy. Thank you so much, Matty!"

"What an adventure. I was smiling by the end. It was fun to play with the image of being a stick figure with a paper body.:"

"I really appreciate how the simplicity of imagining/feeling the 5 lines could be so powerful in making the tilting/rolling so much easier, more functionally simple, and even elegant.
Whenever I remember, I check in with how that rectangular shape may be in my body at the moment - no trying to change or fix anything, but simply as a different and interesting parameter to notice the state of the body's alignment and position. It's really interesting!"

"I felt like a sci-fi goose flapping through the neon beams of the stratosphere. And at the very end breath was all there was. Thank you for this liberatory series."

"I really loved Matty's lesson. His voice is so soft and I could feel for the very first time the weight of my head in my hand.  Amazing.  I’ve been Feldenkraising for more than 20 years but I could never relax enough to really let my hand hold my head.  Really amazing."

10 Feldenkrais Awareness Through Movement lessons.

1. Talk: Exploring the Ideas of Carl Rogers & Moshe Feldenkrais
2. Unwinding Embodied Compulsion - Twisting with the Head fixed
3. Twisting the Pelvis with a Long Arm
4. Reaching on the Back
5. Simple Pelvic Clock
6. Lifting the Head, Soles Touching
7. Pelvis Backward on Hands & Knees
8. Holding Foot on Back
9. Tilting One Knee on Back Connecting to Arms Overhead
10. Tilting Knees on Stomach and Extending the Spine

“Really LOVE the quote you read 2/3 into the lesson. It opened up my awareness about the subtle attempt to hold fragments of the somatic experience together, and moved me to open up into letting self organization come in. Immediately more of my body became naturally involved that was previously unknowingly fixated.” - Rosanna

"Another surprising unwinding. Lifting my R elbow at the beginning was nearly impossible and quite easy at the end. My entire body evened out. It lifted my spirits as well, and I wasn’t feeling bad to begin with! Love hearing quotes from Rogers and Feldenkrais - they are supporting a workshop I’m teaching as a bonus!"

"suddenly could move my spine in the upper part in an amazing way...so freeing"

"This lesson gave me the opportunity to know my shoulder blades, arms, and ribs in new ways. I really appreciate this support to enhance intimacy with the self."

“I am astonished at how much there was in this lesson for me. Little seemed to be happening while I was doing it, although I was drinking the concepts. However, when I stood and walked, I felt the fluidity and the connections to parts of my body I had not imagined were involved. Looking forward to exploring the lesson more this week. Thank you for this very dense lesson.” - Peri McQuay

"What a fun lesson Matty! I feel completely longer and lighter and revitalized. Thank you!” - Mary

“My rib cage feels more settled downwards, and it feels like there is a bit more space between the ribs. Love the guidance of exploration.” - Rosanna

"I'm moving through this series for the second time and loving the solidity I feel in my entire back, shoulder blades, ribcage as the lesson progressed. I think Matty you have it right at the end when you talk about a sense of wholeness. My mind was so scattered and chaotic after a stressful day and that was mirrored in my parts that felt like they were all working extra hard to keep me going on their own. Once they all came together I feel an internal consistency. Now I'm wondering how to keep the fragmentation from happening during the day. Or how to bring myself back when things get hectic. Plenty to explore. I can't thank you enough."

"This was an absolutely lovely lesson, a surprisingly wonderful expanded awareness and emphasis on enjoyment that allowed me to unwind and connect all my parts into a cohesive whole. Thank you!"

"I experienced a lot of ease and pleasure in this lesson. The simplicity is great in order to really sense the inner landscape. It was cool to do the movements of the pelvis in mermaid position - that was new for me and really fun. I also felt a lot of openness and space in my collarbones."

"Much more ease and flow in my locked-up sacrum. I appreciate these lessons being linked with Rogers' thinking. An interesting introduction to these ideas.” - Peri McQuay"

"One of the best lessons for creating a huge change from scattered to connected and separate to whole bodiedness. In the end on the floor my head had a massive range that I wasn't anticipating, it wanted to turn versus being asked to turn at the beginning. In walking at the end my whole torso feels like warm honey and my diaphragm can plunge all the way down into the barrel of my belly. I am thinking how small movements and a just right amount of effort can also be applied to changes on a psychological level on my path of personal growth."

"It was so interesting to do this ATM that asked for more effort. It challenged me to look for ways to find ease and comfort within that. I discovered that it was actually easier to lift head and feet when I made my curl inward more pronounced - like when I really committed to the shape I found a stillness and lessening of effort."

“Matty your suggestions for using our imagination along with finding ease through this class was a catalyst for "finding something new". Your presentation and the wording/phrases have a very particular flavour which invited me to 'catch' or have insight of an old old mental habit. A delicious process thank you!!” - Janet Patricia Lewis

“That was lovely, Matty. I feel more balanced not only physically, but emotionally and mentally too. I feel very light and fluid too.” - Mary

"It has been a challenging day (and week) mental health-wise and this lesson brought me some peace. I appreciate being able to observe how that expresses itself somatically as in the beginning my left side was taking all the weight through my leg, pelvis, ribs, and even the left side of my head. At the end the sides of my body felt equalized. I suppose the same occurred in my brain, which provided relief from my anxiety. Thank you"

"Three cheers for, as Matty put it, coloring in all the different sides and angles of the hip joints! I noticed a lot, including asymmetries and partnerships, and it was cool to explore non-habitual configurations."

"I experienced a lot of pleasure in this lesson. It was good practice for sensing for what was easy and simple and gradually expanding my range, like water spreading slowly through sand. As the lesson went on, my belly started to feel like a long canister with my breathing filling in the whole length down into my pelvis."

"This was an awesome lesson for my ongoing exploration of the differences, connections, and variations between my right and left sides (this left/right theme is even showing up in my dreams so a real whole-self investigation). My movements were minute throughout much of the lesson and it was exquisite to be able to perceive and give myself that attention. I played with different imagery connecting the hips and shoulders - lines on the same side and lines crisscrossing and sometimes all at once going outward and then going inward. At one point in the middle of the lesson, lying long, I felt like the whole back of my body had been rolled onto the floor like ink with a brayer. Some of the flattest I've felt through my shoulder blades and midback, wow!"

"Calm, reconnected... The connection that I feel to my body's true nature after a lesson like this is the magic I look for with Feldenkrais. Feels good to be more in my body and sense its interconnection of movement."

"Thank you for this wonderful lesson!! I feel taller and so much more connected in my body, inner breathing spaces have clarified. I also appreciate your reference to Carl Rogers. I read his books and also Eugene Gendlin , whose method Focusing (The felt sense) I found very interesting. All the best for the New Year to you and your family! -Heike"

"What a nice lesson returning to a state of being more serene and yet more awakened! At the end of the lesson my breathing was quieter but deeper and more dynamic . My chest was wider, my gaze was higher, I felt taller, shoulders and arms as I walked freer all this while I kept feeling more present in the moment, quietly and confident. I also want to quote you. You said towards the end something I really liked : " The attunement to yourself is very central to the core of this work." (Redundancies happen...😉. ) I think it's important to remember this ! Thanks for the inspiration !"

"Doing this lesson felt like a real act of loving of my self today. In the last part I felt as light and strong as a goose flying high in the air. In the afterglow I am experiencing peace and support and freedom. Thank you, Matty."

"I feel more space in my chest, spine feels longer, neck feels more free. Also space around me feels different, more 3-dimensional. I feel more quiet after a challenging day, thank you! Heike"

8 Feldenkrais Awareness Through Movement lessons. Access to videos & downloadable audio recordings.

1. Preparing the Soil
2. Digging In
3. Seismic Shifts
4. Sisyphus
5. Circling the Earth
6. Stepping Lightly
7. Baby Foxes
8. Pathways to Power

“More power comes from doing less! Had to learn that one over and over. Like almost every week for the first half of the series...And then right around week 4 or 5, it came naturally to stop more, to do less, to pay attention to the precise point when it stops being easy.”

“Highlights for me were the lessons: Seismic Shifts and Baby Foxes as there were movements introduced in these lessons that I felt I’d never done before! This surprised me after a lifetime of dance and yoga and generally thinking of myself as a “mover”! I love Donna’s straight-ahead approach to instruction. I find her very clear and her directions easy to follow. I also like the little images she provides and how she can give many images for one movement so that it becomes richer and more layered in my felt experience of it as she speaks.” - April Nunes, Yoga Teacher

“Having the class itself, meeting weekly to reacquaint myself with my body's connection to the earth, and having tools and movements that can make that connection more alive and more pleasurable was a gift.” - Semerit, Coach and Artist

“Deep sensing and grounding of the sit bones, delicious!”

"Every part of me feels softer at the end of the lesson. I feel openness in my chest, greater contact of my feet on the  floor and an interesting sense of feedback from the ground beneath me like I am feeling the floor and the floor is feeling me. My feet feel more awake -tingly. Rotation is easier, smoother - more range and inclination to turn. I have been enjoying turning and looking around. I feel like all the hinges have been oiled and my shoulders have more range of motion." - Neruma

“..feels like "missing link found" between my pelvic-floor and the upper thighs.” - Michael

“I love the idea of expanding awareness specifically to how the floor feels, and how the body feels on the floor, while moving.” - Megan

“I can feel the ground beneath my feet - truly grounded as i walk!” - Ed

"Wow!! What is this?? Never felt this dynamic energy coming from the pelvis, this powerful "turn" - Michael

“I love this whole series!!! The suggestions to feel the ground beneath and to go underneath the movement also help me to stay present to the whole experience of the body. I am amazed at how much change and learning occurs in one lesson.”- Alisa

“So inspired by this lesson. and this is just the intro!!! how exciting.”

“Wonderful lesson! Thank you so much! I feel I’m walking on clouds” -Monica

"I feel a widening and softening of my chest, more movement in my ribs especially at the sides. My belly feels softer - like I have let go of some holding here. I am enjoying the movements of my pelvis and shoulders - swaying and turning and the ease with which they move in harmony with each other. More of my feet are in touch with the floor. I feel the shifts will keep on speaking to me."

“Wow, Donna, thank you for this deeply profound lesson. The heads of my femurs are thanking you! They appear to have found a comfortable resting place. Thanks again.”- April

“Thank you Donna for this lesson. I feel more integrated than I ever have. I have a sense of wholeness and an indescribable sense of support - sort of like I am becoming one with the ground all around me. I want to do this lesson again and again.” - Suzy

“A lesson full of joy and surprises!” - April

“A deep release of the hips and a feeling of weighing a million pounds, all parts relaxing/touching the floor at the end. Lovely.” - Keith

4 Feldenkrais Awareness Through Movement audio lesson recordings.

1. Intro lesson: Reaching
2. Pulling and Pushing
3. Rotation
4. Putting It Together

6 Feldenkrais Awareness Through Movement® lessons with talks and recorded Q&A sessions. Access to videos, and downloadable audio recordings + bonus recordings.

1. INTRO
- Educate Your Core: Supported Sitting
- Coordinating the Extremities (on your side)
- Q & A from Intro to Foundations of Strength
2. Better Alignment Leads to More Strength: Rolling Along the Spine on Your Back
3. Strong Support: Connecting Feet, Legs and Trunk
4. Balancing Strength through the Trunk and Arms (on your belly)
- Balancing Strength through the Trunk and Arms (Demo of final movement)
5. Balancing Explorations with a Chair
6. Observing and Disturbing How We Embody Stress
7. Rolling Reversibly with Your Whole Self

“I loved the way Elizabeth presented things. I was able to do things I "couldn't" do before because of how she described the movements. Her explanations were so insightful. It helped me understand better the relationship of the Feldenkrais Method to physical strength or strength training in the mainstream sense.”

“The series was amazing. Elizabeth’s talks were a treat and illuminated a fine nuance into Feldenkrais. As a trainee it was an excellent addition to my training. The selection of the lessons were great. In general, the whole experience was very positive. I felt more balanced and better connected to my core”

“I love that my walking and posture have improved.  My confidence in my ability to do things has increased”

“I learned about less effort and more awareness. Very helpful. I learned how to listen to and work with and befriend pain.” -Ellen Turgasen, Massage Therapist

“Experiencing my strength, when more and more of myself was involved in a movement, was such a great feeling!!! I loved myself and ... everything seemed possible!” -Margit, Architect

“Several days after our very first session, I was doing dishes and realized that my legs had repositioned themselves in such a way that the burning pain I usually experienced while doing dishes for any length of time had disappeared! Since then I am more conscious of my stance and position while doing dishes and more conscious of switching from time to time...and doing the dishes has continued to be pain free!” -Semerit Strachan, Wellness and Leadership Coach, artist, author

3 Feldenkrais Awareness Through Movement® Lessons with talks. Access to video and downloadable audio recordings

1. Intro: Shifting your Center of Gravity
2. Talk: Standing as a Point of Departure
3. Standing as Movement
4. Swinging Your Pelvis

"This was a great insight into moving in every direction with lightness and ease from the position of standing. The highlight for me was having Elizabeth's interpretation and guidance of these lessons and hearing perhaps familiar words having new meaning through movement and context. I loved the feeling of available space in all directions that I had at the end of the 1st ATM -there was a real multi-dimensional sensation of movement, not just space and a tremendous sense of lightness in walking where I felt like I was walking on the moon without gravity!" - Mhairi MacInnes, Feldenkrais Practitioner 

"I felt both more grounded and lighter, my horizon had moved up a bit. As a consequence walking felt lighter, too."

Feldenkrais Awareness Through Movement® Lessons with talks. Access to video recordings.

Intro
- Intro: Shape of Your Breath
1. The Movement of Breath
- Intro: Anatomy of Breath + Sara Willis in MRI
- Scarf Around Lower Ribs to Clarify Directions of Breath
2. Expanding Lower Belly on the Exhale
- Introducing Expanding the Lower Belly on the Exhale
- Lengthening the Breath and Expanding the Abdomen
- Discussion after the lesson
3. See Saw Breathing & The Shape of the Ribcage
- The Shape of the Ribcage Varies and is Affected by Function
- See Saw Breathing, Seated
- Breathing Standing Next to a Wall
4. Nasal Breathing and Pausing the Breath
- Chemistry & Emotion of Breathing
- Breathing in 4 Equal Parts
- Final Reflections/ Q & A

“This is life-changing. I have so much appreciation for your clarity and wisdom.”

"I am so grateful for your continued connection to what is going on in the world. You simplified a very complex issue with your visual aids, word smith expertise, and calm approach." -Christine, class participant

"I never thought breathing could be so fascinating and get so much easier for me!" 

“This content feels totally revolutionary.” 

“Fariya, I want to thank you for your tremendous expertise in helping me with my leg and back pain. I had seen numerous therapists, pain specialists and other experts but you were the one with the special touch who made the pain disappear.” -Grace Cirocco, Author, Speaker, Coach

“I feel taller and chest feels wider. My breath is easier and full. Thank-you. Fabulous lesson and info!” 

“On standing, I felt light headed not in a fainting way but relieved of heaviness.” 

“You have clarified in practice many things from what I’ve read” 

“I enjoyed the opportunity of adding more knowledge to my experience and practice of breathing as an opera singer. Listening and exchanging are ALWAYS rewarding ways of living, understanding and knowing more also about yourself. Fariya is such a lovely person. Her kindness in communicating is worth the stage.” - Ombretta macchi, opera singer and TACTUS practitioner

“Fariya presented a most informative session! I am more aware of my breathing and the significant impact on my understanding of, and relationship to my breathing! I have become more aware of my exhale and the exhale of my clients. I have a greater appreciation for the complexity of breath on well being, posture and movement!” - Dawne Roy, Reading/Learning Specialist and Feldenkrais Practitioner

8 Feldenkrais Awareness Through Movement lessons. Access to video & downloadable audio recordings.

Intro:
1. Self Hug - Rotating Around the Spine
Lessons:
1. Variations on the Theme of Initiation
2. Radiating From the Center Outward
3. Talk: Learning vs. Imitating
4. Shifting Weight with the Power of the Back
5. Playing with Side Bending
6. Creating a Chain of Events
7. Creative Strategies for Giving Yourself a Lesson

"Aliza's intelligence and commitment make her a real master of the Feldenkrais Method. As a classical musician, I suffered chronic pain for several years and Aliza helped eradicate it within months. Aliza Stewart and the Feldenkrais Method changed my life." - Heather Storeng, violist

"Oh wow, thank you! I couldn't make it to the live session, but after exploring with the recording, I find so much more freedom and lightness in my right hip joint as I walk. Rotation inwards is something that I've found challenging for my right leg and now, so much improvement!"

"so wonderful! such detail to evoke movement is beautiful! lengthening (for me)first creates the shift of weight. Lifting before the length wakes up my muscles, both important . I am loving this whole series. Thank you, and great questions!"

9 Feldenkrais Awareness Through Movement lessons. Access to video recordings.

1. Curiosity, Learning and the Proprioceptive Sense
2. Connecting the Arm to the Back
3. Imagination, Intention and Action
4. Rolling
5. Internal Martial Arts
6. Frog Legs
7. Reaching in Side Sitting
8. Folding Yourself
9. Standing to Sitting, Sitting to Standing

20 potent themes in a series of enlivening 30-minute Feldenkrais lessons:

1. Age Gracefully
2. Befriend Yourself
3. Embody Sustainability
4. Decolonize Your Bodymind
5. Cultivate Less Effort & More Pleasure
6. Feel More
7. Update Your Habits
8. Learn to Slow Down
9. Become Authentically Intelligent
10. Improve Your Brain's Map of Your Body
11. Discover the Gifts Inside Pain
12. Grow Your Attentional Flexibility
13. Be Mindful and Spontaneous
14. Learn to Become Yourself
15. Do What You Want
16. Learn to Trust Something Other than Your Thinking Mind
17. Practice Systems Thinking
18. End the Culture of Domination
19. Embody Ancestral Healing 
20. Nurture Reverent Curiosity

"I have known Erin Gessaman-Rabke and Carl Rabke for about twelve years as students, friends, and colleagues. They integrate deep somatic understanding with their devoted meditation practice in ways that are very helpful for both very experienced and novice students. Speaking as the founder of The Embodied Life School, with more than 45 years experience as a Feldenkrais teacher and a nearly 50-year practice of Zen meditation, I can wholeheartedly recommend their teachings. I can also attest to their integrity as both teachers and human beings." - Russell Delman, Founder, The Embodied Life™ School

"Erin and Carl are two of the kindest teachers and the gentlest, most patient guides I have ever met. In addition to offering wonderful movement lessons, poetry, and food for thought, they’ve fostered a nurturing community." - Ilona Fried

"The absolute best part of the lessons is Erin and Carl.  Their infectious enthusiasm and curiosity about the movement of the body keep me coming back.  They have an impressive depth of understanding of anatomy, kinesiology, spirituality, and social justice which they weave into the lessons in a strikingly beautiful way.  Even though I have yet to meet them in person, I feel deeply connected and seen by them.  They offer clear explanations and guidance while leaving plenty of space for my own experience and explorations." - Linda Raven, Indiana, Radical Life Coach

"Erin and Carl Rabke are two of the most awake, compassionate, and embodied practitioners I have worked with. Both of them bring inspiration, subtlety, and exquisite nuance to their instruction. They are deeply in touch with their audience and I would entrust anyone to their reliable hands." - Diane Musho Hamilton Roshi

"Erin, with her great teaching skills, her gentle approach, her soothing voice, and her enthusiasm is helping me find the path toward healing and preventing injuries and chronic pain. I feel like she presented me with the missing link to taking better care of my body. The increased body awareness has helped me feel better in my daily activities and complements my physical therapy exercises very well. It is just the beginning for me of a wonderful journey of improved understanding of my body, a more focused and open mind, and increased coordination between the two. Not only are the sessions with her very beneficial and enjoyable, but I can conveniently download exercises to do at home. She is a great teacher and her passion is contagious. I am so happy I met her!" - Magali Lequient, DVM

4 Feldenkrais Awareness Through Movement lessons with talks. 2 bonus intro video workshops. Access to video recordings & downloadable audio recordings.

Intro: Voice, Breath & Vision
1. Drawing Your Voice
2. Physical Awareness
3. Breath Awareness
4. Releasing Vibrations
5. Amplifying Vibrations
Bonus Voice Warm ups

"A highlight was experiencing a much better voice. The series was an ideal way for me to process my love of the Feldenkrais Method and get some help with improving my vocal production in the long term. I felt that being more attentive to my breath made me slow down and be softer with myself and those around me." - Ed Woodall 

I experienced a profound shift each lesson. My ease, happiness and ability to communicate were most effected.

“Every minute of every class was a treasure.”

”I didn’t think a 15 min private session would amount to much but that was life-changing.”

“Big shift: more open tone, less fatigue, more trust in my instrument. More freedom and desire to play. This was a turning point for my relationship with my voice.”

"...my voice and face felt more relaxed, more open."

"While the increased awareness of blockages and unhelpful habits was sobering, it was also exciting. I didn’t think it possible (even imaginable) to restore natural, spontaneous breathing and speaking."

"I feel like my voice is more connected to my center"

"...finding my voice from a deep, instinctual place; natural, spontaneous voice vs. acculturated voice; restoring connection between impulse, breath and thought."

"My speaking voice is louder. I am speaking a bit more."

Corinna is brilliant in what she does… she is truly living a free voice, very inspiring, and sooo funny. I really could laugh a lot with her. All the different tools I learnt in the course, can help me to free my voice. It really works …"

12 Feldenkrais Awareness Through Movement lessons.

1. What is your Dream Part 1: Becoming Aware
2. What is your Dream Part 2: Recollecting Dreams
3. What is your Dream Part 3: Moving Beyond: A New Pathway
4. What is your Dream Part 4 : The Whole Picture
5. Be the Change: I Have a Dream
6. Be the Change: Pause
7. Be the Change: Beginnings
8. Be the Change: The Helpful Constraint
9. Be the Change: A Range of Restfulness
10. Be the Change: Potently Perfectly You
11. Be the Change: Celebrating Conscious, Creative Connections
12. Be the Change: Humility in Learning Gracious Gratitude

8 Feldenkrais Awareness Through Movement lessons. Access to video recordings.

1. Lengthening The Spine
2. Increasing The Mobility Of The Chest
3. Rolling Fists
4. Flying Lesson #1
5. Flying Lesson #2
6. Flying Lesson #3
7. Flying Lesson #4
8. Dominant Hand

"Very nice. I noticed a significant change in my hips and legs as well as more flexibility in my chest and shoulders. Thanks."

"This lesson was dynamite! I feel so much more mobility in my spine and chest, my breath is fuller in usually hard to fill places. Also feel stronger, taller. Thank you!"

"Wow, so much learning. All tension is gone from my body and I feel like a wrung out towel on the floor (in a good way!) My five lines are doing things I've never experienced before - I have the sensation that my leg lines go all the way up to ears and my arm lines meet up there too."

"5 Star Review! This Lesson gave me the freedom of movement from my pelvis to my neck. By the end of the lesson my shoulders felt so fluid I swear I could do a shoulder clock!Afterwards, my arms felt as if I were a rag doll, swinging around 360 degrees absolutely weightless."

"I think this is the first lesson I have done which focused on shoulders and arms and I really enjoyed paying attention to this part of my body. I appreciated the reminder to focus on the shoulder movement while turning the arms. I rested a lot since my arms got quite tired being held up and, in certain positions, could only twist a little. This was another good opportunity to take care of myself by doing only what was easy.” -Maureen"

"What a wonderful little lesson! My hands feel free of all tension, wide and relaxed! In fact, my whole self feels better! I've been doing tons of work at the computer lately and was starting to sense myself all scrunched up in a little ball - now, I'm wide and flying! YAY!!"

"Fantastic! So great to notice differences between right and left hands, arms, and shoulder blades and feel my dominant side very loud and big after a day of physical labor and my nondominant side quieter and saying I'm here too. Because of the way my joints are arranged, and thus the way my arms lie on the floor, I didn't have access to the lifting of the arms but I loved being able to feel muscles working in my mid back and the fascia in my face. Lifting the fingers individually brought so much awareness - some are quite challenging and I noticed tensing way down in my calves and quads and was then able to reduce the effort to see if I could lift the fingers without that tensing. So cool."

"It sure does feel good to walk after that. My five lines are in brisk and pleasureable collaboration. I hadn't done a lesson that isolated the upper thoracic spine before so this was a great exploration as that area is always partially obscured in my sensation or asymmetrical or aching. I am glad to have this lesson to come back to and I am looking forward to the rest of this series as I head into spring planting season."

3 Feldenkrais Awareness Through Movement lessons. Access to video recordings.

1. Discussion about Ground Forces
2. Using the Floor to Lift the Limbs
3. Sending Ground Forces Upwards

"What a great way to give yourself a full body massage and learn how transfer your weight from muscular to skeletal."

"This lesson allows you to find the sticky places in your skeleton, from your ankles to your skull. It takes time to peel through the layers of such an ambitious lesson but considering you are analyzing feedback from such a vast area, it is worth investing in the 60+ minutes!!"

"This lesson is definitely worth it. Working through the elements of the skeleton's inherent ability to lift us was enlightening and even brought me to a moment of awe of how beautifully designed our bodies are. I loved the sensation of lifting the pelvis by transferrring weight up the spine without having to put more weight into the feet. Seth joked about weightlessness but I totally felt it in walking at the end - arches of the feet lifting all the way up through the skeleton to the sky. Yeah!"

7 Feldenkrais Awareness Through Movement lessons. Access to video recordings.

1. Vision & Movement as Metaphor
2. Orienting towards the light
3. Different Reasons For Differences
4. Turning the Eyes Smoothly
5. Eye Glasses & Posture
6. Counterbalance with the Eyes
7. Eyes in the Back of Your Head

4 Feldenkrais Awareness Through Movement lessons. Access to video recordings.

1. What is Deep Listening?
2. Extreme Slow Walk
3. Deep Listening Experiences
4. Pulse Relationships

“It is magical being led by someone truly passionate about what they are teaching. I have now expanded my self image to include being a deep listener. I have always been a deep listener, I just hadn't realized it before. Thank you, Seth!” - Veena

12 Feldenkrais Awareness Through Movement lessons. Access to audio recordings.

1. Breathing Movements
2. Creating Conditions for Learning
3. Inhibition and Excitation
4. Letting Go of Resistance
5. Making the Head Lighter
6. Generating Discoveries
7. Drawing Circles
8. Feeling it in the Bones
9. Adaptations with Wings and Tails
10. Turning Around Your Axis
11. Deep Listening
12. Reimagining the Ribs

"After this lesson I'm feeling safe, connected, dreamy, full, aware, complete, solid. I was totally absorbed in all the nuances of exploration and it didn't feel like an hour. At the end, expanding out past the limits of the body and then pulling everything back in was incredible. Even the final little bit in standing was so rich - I loved Seth's suggestions to use the awareness we had gained to check, "Are you on your skeleton?"

“Beautiful. I enjoyed it so much!” - Liron

“What a rich exploration of the breath! It's been 8 months since I last enjoyed this lesson and I was newly impressed with the many ways one can direct the breath. Although this lesson is almost an hour "simply" lying still the directions were so intriguing that it absolutely held my interest.” - Maureen

"I had a lot of opportunity in this lesson to practice being okay with not having clarity, not understanding, and not progressing smoothly. I was able to balance on the precipice above frustration and just accept what was there, a taste of being in the moment exactly as it is, as Seth mentions above. I am finding Seth's notes for each of these lessons to be really supportive and helpful for linking the lesson to my whole life."

"Fantastic feeling the point of initiation for raising my head move right up my spine; beginning at L5 right up to about T3. The image of raising a baseball mitt was very helpful for these challenging sequences. Ankles were very happy at the end."

"This was so cool. The images of the train cars tapping against one another and of the beads closing up the gaps on the string really worked for me. I loved the sensation of each vertebra pushing up against the next and feeling my head slide upwards on the floor. Creating my own "skeletal consciousness" is so rad."

"Picturing the wings of each vertebra has added so much nuance to my inner visioning of my spine. Now a few days after doing this lesson the image and sensation is still with me as I move and direct my attention.

I also love the suggestion in the text to let go, notice more, use everything. It's exciting to carry ideas from the lessons into the ever-spreading palette of life."

5 Feldenkrais Awareness Through Movement lessons. Access to audio recordings.

1. Image of the Pelvis
2. Moving over the Sitz Bones
3. The Ball and the Bowl
4. Pelvic Clocks
5. Standing Up

"my legs felt so much longer after doing this lesson."

"Just what I need to really visualize my pelvis and hip joints. Using the hands to model the ball and the bowl helped a lot. The pace was perfect to be able to explore and imagine and play with differentiation."

“A slow and pleasant exploration of the elusive hip joint. I am getting clearer on feeling the internal sensation but still foggy on the actual anatomy. This lesson always sends me to the anatomy app I have on my tablet!” - Maureen

"That was an awesome pelvic clocks lesson. I love the variation with the two clocks and the opportunity to experience the right and left hip joints moving separately (and with such different qualities in my case). As a focus for myself I paid attention to my breathing throughout the lesson - when I was holding it, when it was heavier or easier - and that really helped refine my attention. This series is allowing me to create a nuanced vision of what is going on in the pelvis."

8 Feldenkrais Awareness Through Movement lessons. Access to video recordings.

1. Freeing the Hip Joints
2. Roll to Reach
3. Activating Your Core
4. Baby Bear Rolls
5. Discovering the Spine

"My whole body feels more integrated after this lesson. In the beginning my feet flopped out and at the end they were upright toward ceiling. I feel taller with no effort. I will return to this lesson to reap its ongoing benefits!"

"I love this lesson. It is liberating to experience retiré with my whole body! Such a contrast to the bracing and isolating that I learned in decades of technique class… There is so much more pleasure and ease through lightness, effortlessness and freedom. Thank you for this dancer’s series."

"This is the lesson I have been looking for for several weeks, I have had a tightening in my lower rib cage in back… Scoliosis has been particularly troublesome and tightening up my back.

This lesson opened up my rib cage in a beautiful way, and I feel so much freer with a sense of looseness and lightness throughout my whole body.

I’m so glad I happened to notice it and it invited me to try it out. Thank you so much! 🩵🧚🏼‍♀️🐈‍⬛"

"Really freed up my neck. Started out with turning my neck almost 45 degree to the right but only about 15 degrees to the left. By end of the lesson had equal flexibility on both sides. Ribs felt incredible, much deeper breathes available. Perfect way to lengthen my whole body after sitting in car for six hours today."

"I like this powerful exercise, however I have a very weak neck and find it impossible to lift it to look down to my toes. At the end I also I felt very despondent that it just does not lift off the floor. So I did it in my imagination and want to ask you for any advice? Many thanks."

"The difference between when I began the session to when it ended was amazing to see. The reallocation of which muscles were being activated in order to raise my head to look at my toes was surprising to see in such a short amount of time. There was a redistribution of focus from my core, from only being where my solar plexus and stomach are, to a deeper awareness of the core muscles in my back."

“this was wonderful!!! i loved the quiet and depth of your teaching Ingrid! Thank you” - Yeshi

“I feel simultaneously lighter and more grounded after this lesson. I also noticed that my belly was the only thing moving when I breathed at the beginning of the lesson, and that by the end my chest was moving too.” - Megan

"An absolutely wonderful lesson! Rejuvenated me completely!"

"My hip bursitis has completely gone. This lesson drives home the need to go slow, to savor each new sequence of discovery. The length of the lesson gave my brain time to change the pattern of using only my hip to flex and extend my legs while holding on to my feet. By the end of the lesson I truly felt like a contortionist, my body going with ease from my back to sitting on one side and then the other...will come back again and again to Ingrid's beautiful sing song voice!” - Taffy"

"This is not just an amazing lesson (thanks to its structure and development, particularly with the focus on finding connection elsewhere too, and not just the hip and leg one) but Ingrid's way of teaching it (her choice of words, the timing, the rhythm plus her voice!) makes it also all the more special. At the end of the lesson I stood up and felt all this space in and around me, just to mention at least one small change but so big in its impact on the rest of me. Thanks!"

“What a fun explanation of the systems of the body in this way.” - Marcella

10 Feldenkrais Awareness Through Movement lessons.

1. Introduction to Sitting Easy
2. Pelvic Circle in a Chair
3. Turning in Sitting
4. Looking Around Yourself
5. Cheeky Sitting
6. Sitting to Standing From a Chair
7. Side Sitting on the Floor
8. Side Sitting and Extending Your Range
9. Sitting on the Heels
10. Squatting

“I'm feeling so exhilarated, I just had to share! I just spent an hour squatting in a trench beside our house, scraping and scrubbing at the foundation. My husband has done the digging work so far but this task he is unable to manage. I am sure this mornings class helped tune my body for this task. I feel great! Strong and capable. My body image has been reset!” -Maureen

“I really liked all of the variations in this version!”

“My mid-back is calmer and looser. It is generating a peaceful feeling. I moved more slowly and consciously this time. . . I liked the increased shoulder freedom & the additional flexibility of the mid back, lower neck, and eyes.” -Marti

“This series is good for post stroke rehab in my opinion and experience although I can’t do the standing parts yet” -Hilary

9 Feldenkrais Awareness Through Movement lessons. Access to video recordings.

1. Introduction to Running Easy
2. Identifying Habitual Tendencies
3. Balance & the Use of the Eyes
4. Breathing
5. Bouncy Buttocks
6. Diagonals & Freeing Hips and Ankles
7. Hamstrings
8. Running on the Midline
9. Summary

“I have been enjoying this series immensely. This particular lesson was a nice surprise as I did not know it was going to involve balancing a book on my foot. The second time I did this lesson, I reversed the directions since it was mostly asymmetrical and I wanted to give my other side that experience. Several months had gone by between repeating the lesson, yet, the second time was much easier to balance the book on both sides.”

“I can see how that will permanently influence me the rest of my life. Invaluable....” - Bharat Gupta

8 Feldenkrais Awareness Through Movement lessons.

1. Intro to Series 1: Dynamic Posture for Actors
2. Ready? Series 1: Dynamic Posture for Actors
3. Upside down Pendulum
4. C-Shapes
5. Intro to Series 2: The Significance of a Soft Chest
6. Hugging & Rolling (version 1, lying down)
7. Hugging & Rolling version 2, standing against a wall
8. See-Saw Breathing and Changing Your Internal Space

“Absolutely inspiring, brilliant.”

“I loved this lesson. It made me want to dance ( with my chair, too). Thank you for this inspiration!”

“After the lesson, feeling more receptive and aware of my surroundings with soft chest and gentle breathing. Vocal improvisation flowed from my core with ease.”

5 Feldenkrais Awareness Through Movement lessons. Access to video recordings.

1. Hands and Eyes
2. Softer Hands, Easier Shoulders
3. Finding Space for the Breath
4. Corkscrew for the Ribs, Breath and Eyes
5. See-Saw Breathing and Twisting

“Beautiful, peaceful” - Peri McQuay

“I loved doing this lesson. Felt more open in the upper body, neck and shoulders and more relaxed. I enjoyed the moments in the black.” -Anna

“Thank you Victoria, I really enjoyed this lesson, your explanations and tips. The anatomical information was useful and interesting and gave me a new dimension which I'd love to explore more. Beautiful” -Jacqueline

“At the end of the lesson, I felt an overall sense of deep relaxation and it certainly did what it says on the tin! I most definitely felt a softness in my hands and greater ease and range of movement in my shoulders.. I will revisit this one.”

“This was my pick for day One of daily practice for January 2022. Very deeply relaxed afterwards; really felt the release of my right shoulder.”

“Great for equalizing the shoulders. Fingers & wrists much more relaxed. Too much on the computer lately, so this was very specific to release the tension.”

“Very nice lesson. Was fun turning to the floor and looking into the far corner of the basement and then making the sweep to the other side. Many thanks.” -John