This easy-to-follow 10-day course is designed to support you in getting better sleep quality and understanding how what you do during the day affects your night.

Each lesson has 2 parts: first is a description of the principles and practices, followed by an audio recording to play right before sleep, or if you wake up in the middle of the night.

After completing this course you will learn:

~ The optimal conditions for restful sleep (mind, body, environment);

~ Why the preparation for a good night's sleep begins the moment you wake up;

~ How to focus your attention to keep your body free from pain and tension during the day;

~ Simple movements with your eyes, hands & tongue, to soothe you to sleep reliably;

~ Effective & easy ways to use your breathing for restful sleep;

~ Loving practices to help you go back to sleep from a nightmare or if you can't go back to sleep after waking up.

* The course is suited for children & adults, as well as beginners.

In these times of typing and holding devices all day long, our upper bodies do a lot of heavy work. Keeping in mind that our eyes are usually looking down and our heads are held forward of the spine, you have 10 to 12 pounds (4.5-5.5 kilograms) of weight hanging on muscle groups that never get a break. If your neck or shoulder hurts, this episode is for you! We will unlock the freedom of our shoulders with a simple and efficient movement sequence. Please find a comfortable place to lie down, and enjoy this Awareness Through Movement® class. Have fun!

Lower back pain is a current epidemic. Some studies have shown that up to 23% of the world's adults suffer from chronic low back pain. This is partly because we spend a lot of our time in chairs, car seats, and beautiful but poorly designed chairs, ergonomically speaking. During this episode, we learn a simple yet powerful movement sequence that has successfully helped thousands of people keep their backs flexible and long. Based on the Feldenkrais® Method of Somatic Education. Enjoy!