Try Free Awareness Through Movement® Lessons
Explore a variety of free Feldenkrais® Awareness Through Movement® (ATM®) lessons taught by different teachers. Voice matters when listening to guided audio — so take your time and discover which teacher feels like the right fit for you.We’ll continue adding more lessons and expanding the diversity of teachers represented here.
Brief Sample Lessons
Easier Turning
By Johanna Bundon
Sit on a firm chair with your feet grounded. Explore easier ways to turn by gently varying your eye movements. Move slowly, with curiosity, and do less than you think you can—allowing release without effort.
Looking Up
By Johanna Bundon
Sit on a firm chair with your feet grounded. Gently explore looking upward by first varying your eye movements to release unnecessary effort. Move slowly, do less than you think you can, and stay curious throughout.
Introductory Lessons with Johanna Bundon
How to Do a Lesson (Lying Down)
By Johanna Bundon
This slightly longer lesson is an ideal starting point. You'll be guided through the key principles that shape every Pauseture experience: repeat movements with gentle variations, rest anytime, and avoid stretching. Stay in a range that feels easy and comfortable. Be open to mistakes—they’re part of how you discover what feels good for you.
How to Do a Lesson (Seated)
By Johanna Bundon
Sit on a firm chair with your feet grounded. This slightly longer lesson is an ideal starting point. You'll learn the core principles of Pauseture: repeat movements with gentle variations, rest anytime, and avoid stretching. Stay in a range that feels easy and comfortable. Be open to mistakes—they’re part of how you discover what feels good for you.
Sample Our Other Teachers
Pleasurable Arms
By Alan Questel
Lie on your back with your arms in a soft T-shape. Explore gentle rolling up and down, noticing how your pelvis supports the movement. Keep it easy, slow, and connected—no strain or effort.
Diagonal Reach
By Johanna Bundon
Lie on a firm surface with light padding for comfort. Gently press through one foot and reach with the opposite arm. Keep the movement soft and graceful—only do what feels easy and natural.
Finding Neck Ease
By Allison Linamen
Sit on a firm chair with your feet flat on the floor. Explore small, easy movements to improve how your head turns. Let the motion stay light, smooth, and comfortable—never forced.
Relax Your Head & Neck
By Dan Clurman
Lie on your back with a bit of padding for comfort. Use your hand to softly roll your head side to side. Keep the movement small and light—inviting ease through your neck, shoulders, and back.
Standing Cat Shoulders
By Annie Thoe
Sit in a chair and awaken awareness, balance and coordination with this lesson inspired by cat-like grooming. All of Annie Thoe’s lessons are about embodying an animal or living plant.
Tilting Arms & Legs
By Dan Clurman
Lie on a firm, padded surface. Gently tilt your legs and arm in small, coordinated movements. Stay within a comfortable range to invite calm and settle your nervous system with ease.
Gliding Hand & Knee
By Dan Clurman
Lie on your side with padding to keep your head in line with your spine—or rest your head on your bottom arm. Gently explore sliding your top hand forward, your knee forward, both together, and then in opposition.
Reach Up & Roll
By Fritha Pengelly
Lie on a firm, padded surface. Begin with soft reaching toward the ceiling. Let the movement grow into a gentle rolling, using the support of your feet. Stay within a range that feels light and effortless.
Twisting Spine While Rolling Head
By ohanna Bundon
Lie on your back with a bit of padding for comfort. Gently tilt your legs while lightly anchoring your head with your hand. Explore a soft spinal twist, staying in a range that feels easy—just before any stretch. Let the movement remain light and comfortable throughout.
Pelvic Clock
By Dan Clurman
Lie comfortably on a padded surface. Imagine a clock face beneath your pelvis. Gently explore tilting toward 12 and 6 o’clock, then 3 and 9. Over time, let your movements circle the entire clock face, noticing the changing sensations with each direction.
Unwind Moving Your Hand
By Mark Hirschfield
Lie on a comfortable, padded surface. This quiet, soothing lesson helps you shift into a deeply restful state. Move slowly, stay within an easy range, and let each movement bring more calm and comfort.
Image of a Clock
By Johanna Bundon
Lie on a firm, padded surface. Using the image of a clock, gently explore how your pelvis can move in different directions. Notice how coordinating with your head brings ease and clarity to the movement.
Freeing Your Head, Neck & Eyes
By Dan Clurman
Find a firm chair to sit on. Explore a more fluid connection between your eyes, head, neck, and shoulders—supporting easier, more comfortable turning.
Finding Your Sit Bones
By M’Lissa Hayes
Sit on a firm chair with your feet flat on the floor. Gently bring awareness to your sit bones and how they support you. Explore small shifts to find balance and ease in upright sitting.
Our growing library of hundreds of lessons gives you the chance to explore something new each day
The brain rewires through novelty, rest, and repetition with variation — and it often learns best through mistakes. You never need to do a lesson perfectly. In fact, it’s the imperfection that helps interrupt old movement habits and create new patterns of ease and control.
Lessons in Pauseture are designed to support this process, with built-in rests, gentle repetition, and space to explore. You’re always welcome to pause or rest at any time during a lesson.
