How to do an Awareness Through Movement® Lesson: Tips for success
- Kale
- Aug 28
- 3 min read
Awareness Through Movement® Lessons, also called ATMs, are a great way to practice the Feldenkrais Method™ on your own. ATMs are verbally guided movement lessons often done lying down, sitting in a chair, or in a standing position. Lessons consist of a series of gentle movements designed to help improve physical functioning and emotional well-being. Awareness Through Movement® lessons work to change your neuromuscular movement patterns, improving posture, ease of movement, flexibility, and helping to reduce discomfort.
What do I need?
For lessons done lying down, find a mat, blanket, or rug to comfortably lie on. If you find lying on the floor uncomfortable, most lessons can be done lying on a bed without a pillow.
For lessons done in sitting, use a chair with a firm, flat seat. Sit at the edge of the chair with your feet flat on the floor as you do the movements. You can sit back in your chair during the rests if you would like. Wear comfortable clothing that is easy to move in. Please remove shoes and glasses before beginning a lesson.
How to do an Awareness Through Movement® lesson
Before you begin the lesson, there are a few important things to keep in mind. You can use the acronym ATMS to help you remember them:
Avoid discomfort: Feldenkrais® lessons should not cause additional pain or discomfort. If you begin to experience discomfort, try making your movements slower and smaller. You can also do the movement in your imagination. Visualize how it would feel to do the movement.
Visualization is a common technique used in the Feldenkrais Method™. Your brain sends the same signals to your muscles whether you’re visualizing a movement or actually moving. This means you can still benefit from a lesson even if the movements cause discomfort. Our brains are so cool!
Take breaks when you need to: Awareness Through Movement® lessons have built-in rests after each series of movement. These rests give your brain time to process sensory information. They also give you time to notice the changes taking place. Please rest anytime you need to.
Minimize effort: Feldenkrais® lessons aim to reduce unnecessary muscular tension. By finding ways of moving that require less effort, you are helping your brain perceive important differences. Recognizing these differences is a key part of changing your neuromuscular patterns.
Slow and small movements: Doing slow and small movements helps you notice important details that might be hard to otherwise sense. This makes it easier for your brain to process sensory information and learn new ways of moving that better serve you.
After the lesson
During an Awareness Through Movement® lesson, your brain and body go through a process of neurological learning and reorganization. You may experience changes in your breathing, posture, emotional well-being, and ease of movement. It can take time for your nervous system to integrate these changes.
To maximize the benefits of a lesson, check in with yourself in the hours after the lesson. Pay attention to your breathing, the way you move, and your thoughts and feelings. Resting or going for a walk can help your nervous system better integrate the learning from the lesson.