Getting set up

Classes are held on zoom. You can download zoom here.

Prior to class, please make sure you have downloaded any zoom updates. You can check for updates from the home screen in zoom. Click on your initials (top right), select ‘Check for Updates’ from the drop down menu, and follow the prompts.

Please login prior to class time so we can start on time.

You will be asked to turn on your video. This is important so I can see you move. Position your camera so I can see you from the side, ideally a little above the floor. You don’t need to worry about other people watching you, as they will be actively involved in their own first-person movement exploration.

Most classes are taught lying on the floor. You will want a quiet comfortable place to lie down, ideally on a rug or a non-sticky mat. You will need enough space around you to make a snow angel.

Props may be needed. These can include pillows, towels or blankets. You may also need a chair for class. This chair should allow you to feel your sit bones and not have arm rests. If a chair or props are needed for class, you will receive this information in an email prior to class.

How class will start

You will be asked to start class by noticing. This may be done standing, sitting, or lying down. This is called a soma scan, and has two purposes:

1. Because our brains are good at noticing differences, it paints a ‘before’ picture that you will draw on later.

2. The soma scan helps us notice and become conscious of our first-person perspective (how we experience ourselves from the inside) so you can get the most from your practice.

What should I be noticing?

You will be guided to to become aware of your habituated patterns. You might notice patterns by sensing how your weight is distributed as you stand, sit or lie down. You might sense holding in the front, back or sides. You might notice postural distortions in the screen, or a mirror if you have one nearby.

As we practice sensing, notice: What do you become aware of? Are you distracted or focused? Are you able to notice yourself from the inside out? Can you breathe comfortably and easily? Do you feel calm and spacious?

If we were in a studio, we would do a walking scan to notice how the body moves. While at home, it can be difficult to get a sense of movement in a small space. Try to go for a short walk before and after class so you can get a sense of how your body is moving.

Movement practice

During class, you will be guided through a series of movements.

Your primary task is to become aware of the internal sensations in your body as you move. Somatics is about experiencing movements, not doing movements.

Move slowly and gently with awareness. Gentle effort allows the brain to notice details. Make your movements slow and enjoyable. Somatics is about the quality of the movement, not the quantity.

In somatics, we stay shy of stretch to avoid triggering the stretch reflex.

Completely relax after each repetition. Notice if you tense in anticipation of the next movement.

Moving in slow motion and with utter awareness allows the us to change our brain’s default signals to the muscles. It allows the voluntary part of our brain to regain control of our movement. If you move quickly or without awareness, your sub-cortical (below your awareness) reflexes take over.

Pain equals gain, right? Nope, not in somatics. No pain equals all gain! Pain is a clear signal to stop. Pain indicates you may be injuring your body and overwhelming your nervous system. If you experience any pain or discomfort, do less. Find a way to do the movement comfortably. If you need help, please unmute yourself and ask.

If any movement is uncomfortable, you can always use motor planning instead of movement. Motor planning is when you imagine doing the movement in your mind. Motor planning gives you the same benefit as doing the movement.

How class will end

Class will end with another soma scan. This will be your ‘after’ picture. Can you remember back to the ‘before’ picture? What has changed? Your brain notices differences, so take time with this step.

There will be time after class for questions or comments.

If you prefer not to speak, you can always send me your comments or questions by email.

Want to know more about the key concepts of Hanna Somatics?