Moving Beyond Habits - by Larry Goldfarb, CFT, Ph.D.
Each Awareness Through Movement (ATM) lesson consists of a series of movements that fit together to form a meaningful sequence. These lessons are not exercises in the normal use of the word. Instead, Feldenkrais® lessons are guided formats, carefully constructed to bring you to a new sensory appreciation and conceptual understanding of your movement abilities. The main obstacles to easy, efficient action are the habitual, unconscious aspects of our movements. As the lesson guides you to a new awareness of self-limiting habits, you learn to move beyond these restrictions. A central theme to each sequence, even those that emphasize the small motions, is how the whole person—all of you—can be involved in every action. Other themes include learning about your capacity for easy and pain-free movement, changing through awareness rather than effort, learning to learn, and tapping into the possibilities for further improvement.
Do only as much as is comfortable and easy for you, stopping before you experience any strain. If, at any time, you notice discomfort, further decrease the range and effort of your movement until it is comfortable. If you cannot make a specific movement without discomfort or strain, do it only in your imagination.
No Pain, More Gain
How you approach these movements is of utmost importance. If you were to perform the sequence as some sort of exercise, repeating each movement a certain number of times, straining, moving against resistance, and not paying attention to how you move, you would receive little, if any, benefit. Unlike strengthening or flexibility exercises, these lessons do not require struggling, making great effort, and forcing. These lessons are for learning how to improve the way you move. Do every movement slowly and gently, without forcing, pushing, or stretching. Direct your attention to the quality, rather than quantity, of your movement. In each action, use the minimal amount of effort possible and strive for a smooth, continuous movement. That is to say, perform the movement without any little stops and starts, without unevenness in effort or motion.Do only as much as is comfortable and easy for you, stopping before you experience any strain. If, at any time, you notice discomfort, further decrease the range and effort of your movement until it is comfortable. If you cannot make a specific movement without discomfort or strain, do it only in your imagination.
