Space

It’s optimal to have a space to lie down that is level, firm, comfortable; large enough to do snow angels, a surface that does not hinder sliding (doesn’t grip). The space should be a comfortable temperature, be quiet, pet- and people-free, and in a location where all of your body can be seen by the camera on your device.

Clothing

Wear clothing that is comfortable and easy to move in without restriction. Wear layers so that you can adjust your body temperature as needed

Support

Have a few items within arms reach to help support you moving and resting in ease. Pillows, towels, bolsters, and folded blankets are just a few of the options that may help your body rest without causing strain or stretching. You probably won’t need all of these, but just have whatever items you have at home already.

Chair

Please have a chair, or a place where you can sit upright, available. An optimal seat is where your feet can touch the ground, knees are ale to bend at 90 degrees, has a flat level seat, and if possible no arm rests. You can always adjust your movements from any seat as long as the place you sit is stable and you are comfortable.

Slowly

 The speed of your movements is very important. Slow movements accesses the part of the brain and nervous system that we are working with. Progress in our discipline comes from slow, controlled movements.

Gently

Gentle movement is important as it helps us sense feedback from our nervous system. Moving slowly also accesses the part of the brain and nervous system we need to access to make lasting change.

With Awareness

While moving, at rest, and after your movement session, focus on internal sensations and motor-sensory feedback. Closing your eyes can increase your ability to sense proprioceptively

Self- Regulate

Self-regulate your Somatic movements. Above all, trust your own sensations and do not go into pain or beyond your limitations. Stop if you notice pain or limitation and release from that point. Take breaks as needed. The responsibility is yours so please take care of yourself.

Rest Completely

When you complete a Somatic movement, please allow yourself to rest. As we are learning to release chronically contracted muscles, training in rest is of equal importance to the movements you are doing.