A course of Feldenkrais Awareness Through Movement (ATM) audio lessons sourced directly from Moshe’s classic text. For a variety of reasons some of these lessons are a bit more demanding than most others on my website. Consequently Series 3 is recommended for more experienced Feldenkrais students, as well as professional trainees and practitioners.
Each lesson can be studied on its own, or you can work your way through the whole series, perhaps in tandem with reading Moshe’s classic book. I wrote a blog post about studying this text, which you can read here. There’s also a link to buy it on Amazon (only around $10). Many students find it very rich to have a text and recorded version of these lessons to study.
Over the years, the Feldenkrais community has begun to teach many of these lessons in other ways now, which perhaps adds further value to them. Still, I believe there’s great value in examining Moshe’s originals closely. While staying very close to the text I do sometimes add little steps to make them more accessible or to fill out students’ awareness further.
Also, this series is under construction. Hence the odd numbering below (I’m following Moshe’s numbering and order). As several of these 12 lessons are a bit difficult to teach and record live in public classes as I usually do, I’ll be experimenting with ways to add the rest of the lessons in coming months.
Before you begin click here to read Studying ATM at Home, which explains your responsibilities as an ATM student and provides practical tips to help you learn and improve.
Scroll down and click on a lesson title to go to its audio player and lesson notes. Descriptions of each lesson give you a sense of its aim, though everyone’s learning process is unique and you may find other benefits.
Lying on the back and later on the front with the limbs in a large letter X shape, learning to lengthen and lift the limbs, organizing from the torso, discovering a pressing foundation, and inhibiting unnecessary shortening and tightening responses to anticipated difficulty.
Various positions, about half back-lying. Experiments with the breath mechanism, sorting out essential movements of breathing from superfluous, and learning about the use of the diaphragm and ALL the ribs and surfaces of the torso. Uses what the Feldenkrais community calls “paradoxical breathing.”
Lying on the back, various configurations of tilting/turning crossed legs and arms/shoulders in order to twist and untwist the torso, learning more awareness, control, and coordination of the major flexors and extensors. (This lesson appears in Series 2 and Series 3. It's the only duplicated lesson. It's from Moshe's ATM book, but also very valuable in Series 2.)
Lying on the back, mostly knees bent, feet standing, using the image of a clock painted on the back of the pelvis as a guide for building awareness and refining control of the pelvis, and relating it to movements of the head.
Lying on the belly, knees bent, soles of feet oriented toward the ceiling, learning to tilt the feet to the side in order to integrate the pelvis, the length of the spine, and the ribs and shoulders, with various configurations of the head and neck. Also, late in the lesson, discovering the potency of imagined movements.
Standing, then mostly side-sitting on the floor, with rests lying on the back. Discovering how improving the smooth tracking of the eyes in various turning motions can improve the whole self.
After you complete the series, returning to favorite lessons or progressing through from the beginning again will yield new insights.
The study guides page is a great place to follow up your exploration of this series. Among other resources there you’ll find:
Integrating Feldenkrais learning into everyday life: How to carry the method’s self-study and self-improvement principles over into everyday life.
Ideas for ATM Self-Study: A simple list of do’s and don’ts for homework time, whether you’re doing remembered lessons, working from notes, improvising, or using an audio or book lesson source (suggestions at the Recommended Products page)
Ingredients of Organic Learning: Not just for Feldenkrais study, not just for somatic explorations! A quick list intended to help you create a safe, fun, and efficient human learning environment for yourself or others. Good reminders for teachers and parents.
My blog post with an excerpt and introduction to Norman Doidge’s The Brain’s Way of Healing includes a “study guide” list of eleven core principles of the Feldenkrais Method. Get the wonderful book for more details!