+  Notebook for Somatic Work

 
 
Stand on one leg and challenge yourself!
Organise your body so that you are constantly throwing yourself out of balance!
You are standing on one leg, but you are also moving,
As if you are playing … Read more »

 
 
You are lying on soft, warm grass, looking at the sky.

You hear the murmur of people.

Birdsong.

You feel warmth.

With every exhale, the body releases its weight into the ground.

Letting go.

Your system … Read more »

 
 
Take a large sheet of paper and a piece of charcoal.

Hold the piece of charcoal with both hands.

Draw lines strongly.

Your attention is on your fingers, on your palms.

Follow the … Read more »

 
 
You are sitting in an armchair reading a book.

Your eyes fly across the letters, adding them up

And connecting them.

You turn the pages.

The page is rough, or smooth.

Thin … Read more »

 
 
Go outside and begin an adventure guided by your senses.
Hyper focus on sight —
What do you see that is new, how do you see it, from which position, near or far?
Hyper focus on smell —
What scents … Read more »

 
 
You are sitting next to someone.

You are touching — shoulder to shoulder,
back to back
or palm to palm.

Close your eyes, breathe deeply.

Attention is on the meeting and … Read more »

 
 
Pay attention to the walls surrounding you, to the space you are in.

What is within us can be found outside, and vice versa —
The walls of a room, the membrane of a cell, safety.

Read more »

 
 
Whatever you are doing, stop!

Go outside.

Find a position in which you can feel the sun, wind, warmth, or coldness on the skin of your face.

Breathe in.

Imagine the air flowing … Read more »

 
 
I stride in large steps along a path I know well
To work, a lecture, school,
A walk with the dog.
How much time do I have available?
20 minutes?
Half an hour?
45 minutes?
5 minutes?
Certainly too little.
I quicken my pace.
In my thoughts, I am already where I … Read more »

I inhale
I read the exact location — behind the stomach, in front of the pancreas
Into the folds of the peritoneum
Aprons with ruffles and pleats
Around the organs
I inhale and let the breath sink
Like a wormhole
I exhale
But the breath continues to sink
Filling the hidden … Read more »

 
 
Close your eyes
Open skin, ears, antennae, tentacles, pores…
Allow what is around you to touch you
Continuously and unquestioningly
Let curiosity be stronger than fear
Surrender instead of control
The diversity of structures, surfaces, textures, temperatures, forms…
Accompanied by movement… even if imperceptible
Encounter,
negotiation,
conditioning
How do I change what I … Read more »

 
 
In the third week of embryonic development, buds appear on the worm-like body — from which limbs grow.
Spirally,
supported by internal flows, tissue forms that will become bones.
Upper arms, forearms, hands
Thighs, lower legs, feet…
Bones and the spaces between them
Gaps that enable movement and … Read more »

 
 
Place your hands on your heart
An organ the size of a clenched fist
With an average weight of about 300 g
Behind the sternum, in the mediastinum — the central chest space, its tip pointing to the left
It beats, thumps, pumps, faster or slower, … Read more »

 
 
You are standing somewhere, perhaps on a grassy patch while walking your dog, perhaps in a shop queue. You have time. Your feet are placed directly under your hips. You begin to gently sway forward and back from the ankles. Ankles, hips, … Read more »

 
 
You stand upright and look straight ahead. You bring attention to the contact of your feet with the ground and then notice how you are looking. What is the quality of your gaze? Is your gaze soft, wide, distant, sharp, fluid? Now … Read more »

 
 
You sit on a chair and feel your sit bones, like small spheres. You begin to travel into the space in front of the sit bones and then into the space behind them. When you move forward, you look up; when you … Read more »

 
 
You are walking and bringing attention to your pelvis. Does it move forward and backward, and around its own axis? What do your shoulders do—do they also move forward and back in gentle arcs? Do your arms swing as you walk? Where … Read more »

 
 
You are walking through a forest. You have brought nothing with you—only your body and your clothes. Your arms hang freely at your sides. You feel light as you walk. You imagine seeing the ground you are walking on through your feet, … Read more »

 
 
You are walking through the city. For a long time—at least an hour. As you walk, you notice what your knees are doing. You imagine your knees leading the movement. You let them fold so that the heel gently lifts off the … Read more »

 
 
You are lying down and imagining the space of your oral cavity. Is your tongue in contact with any part of the palate? Which part? Let your tongue rest inside your mouth. How do you imagine the space of the mouth on … Read more »

 
 
You are lying on the floor, feet grounded, knees pointing toward the ceiling. You gently sway your knees from side to side. You imagine them as seaweed drifting deep in the ocean. You feel how the movement travels from your knees through … Read more »

 
 
When you are tired, look upward toward your eyebrows several times. Move only your eyes, keeping your head still. Let your gaze travel upward, and now bring your head along with it. Repeat this several times.
Return your head to neutral and look … Read more »

 
 
You are lying in bed, sensing yourself through your skeleton. You feel your skull resting on the pillow. Your collarbones, shoulder blades, and shoulders surrender their weight into the gentle support of the mattress beneath you. The ribs—front, back, and sides—release their … Read more »