Simple Self-Hug (31m)

Part of our Getting Oriented collection. Click the Context tab below for other study contexts. 

Back-lying, one or both knees bent. Embrace and gently cradle yourself in our simplest version of this beloved ATM lesson. Melt tension and find more ease and comfort for your shoulders, chest, neck, spine, pelvis, and breathing.

Most Accessible  back-lying 

31m
Save
Favorite
What's this?
Share
Join the FP

The audio player for this free lesson is below. First, have you noticed how most free websites are funded by annoying internet ads, but this one isn't?

Skipping the ads doesn't mean we don't have costs. In 2023, The Feldenkrais Project's direct expenses for technology and part-time staff were $34,000, in addition to Nick’s 20 hours per week.

How is The FP ad-free? Our 50+ free lessons are a crowd-funded labor of love!

However, only a tiny percentage of our 5,000 monthly visitors donate to support our vision. Please join the Project and help us share Feldenkrais as widely as possible!

Patron benefits include 85+ more lessons for $21/month or less, about the cost of a single in-person class!

Or simply support the free lessons you love: donate as little as $3 and we'll thank you with Member benefits .

Before you begin read this for practical tips and your responsibilities, and check out Comfort & Configuration below.

Recorded live in a Feldenkrais Awareness Through Movement (ATM) class, this lesson is copyright Nick Strauss-Klein, for personal use only.

Tip – Directions are Relative

Study tip: Directions are always relative to your body. For example, if you’re lying on your back “up” is toward your head, and “forward” is toward the ceiling.

Tip – Pause the recording

Study tip: If you’re really enjoying a movement and want to explore longer, or you just need a break for a while, pause the recording!

Tip 1 – Interrupted?

Study tip: Interrupted or don’t have enough time? You can return to the lesson later today or tomorrow. Read how best to continue your learning on our FAQ page.

Tip – What’s New

Community tip: See what Nick and other Felden-fans are interested in right now. Check out What’s New at the bottom of our homepage for recent blog posts and listener comments.

Tip – Technical Difficulties

Tech tip: If you have any trouble with the audio player, reboot your browser. That solves most issues. If not, please contact Nick.

Tip 2 – Social Sharing

Project tip: Try the social buttons below. Please help us to achieve our vision: spreading the life-changing benefits of Feldenkrais study as widely as possible!

Browser/device size and audio player

Tech tip: On mobile or tablet? Once you start playing the audio, your device’s native playback controls should work well.

Tip – LESSS is more

LESSS is more: Light, Easy, Small, Slow, & Smooth movements will ease pains and improve your underlying neuromuscular habits faster than any other kind of movement, no matter who you are or what your training is!

Tip – Rewinding

Study tip: Many instructions are repeated. If you get a little lost, rest and listen. You’ll often find your way. Or use the rewind button on the page or your mobile device.

Tip 4 – Padding

Study tip: Comfort first! Carpeted floors usually work well, but it’s great to have an extra mat or blanket nearby in case you need a softer surface in some configurations.

Tip – skip a lesson

Study tip: If you can’t find a comfortable way to do the initial movements or configuration of a lesson, it’s ok to skip it for now and go on to another lesson.

Tip – Lesson names

What’s in a lesson title? Lessons are about an hour unless a shorter duration is shown in the title. Thanks to our donors they’re freely offered unless marked “Patrons” – those are how we thank our Patron-level donors.

Tip 5 – Discomfort

Study tip: If a configuration or movement causes any increase in discomfort, or you feel you just don’t want to do it, don’t! Make it smaller and slower, adapt it, or rest and imagine.

Tip 3 – Head Support

Study tip: It helps to have a large bath towel nearby when you start a lesson. You can fold it differently for comfortable head support in any configuration.

Tip – what to wear

Study tip: Wear loose, comfortable clothes that are warm enough for quiet movement. Remove or avoid anything restrictive like belts or glasses.

Tip – Join!

Join the Project! Members and Patrons see streamlined lesson pages, and can access My Journey (the and above), and the Related Lessons tab below.

Tip – Complete the Movement

Study tip: Complete one movement before beginning the next. You’ll improve faster if there’s enough time between movements that you feel fully at rest.
  • Comfort & Configuration
  • Clarifications
  • Context
  • Related Lessons
  • Source
  • Download

Please follow the directions given for the first embrace throughout the lesson: always hug yourself gently, in a way that’s comfortable for your shoulders.

If hugging closely enough to reach your shoulder blades causes any strain, loosen your embrace. It’s ok if one arm needs to hug much more loosely than the other.

Don’t worry if you have moments of left/right confusion, especially when beginning this for lesson the first time. The hugging and cradling movements will soon make sense.

For most of the lesson you’ll have one knee bent, foot standing on the floor. Though your knee may sway a little from side to side as you roll your shoulders and chest, don’t tip it far or push the floor with your foot.

“Scapula” is used interchangeably with “shoulder blade.”

This audio recording is found in Getting Oriented, our introductory collection of Feldenkrais basics for newcomers (and longtimers looking for a “tune-up”).

It’s a great intro to collection #4, which starts with an expanded version of this lesson.

This lesson also kicks off two Deep Dive courses: Rock & Roll (and Rotate) and Shoulder Cloak, Rib Basket, Sliding Sternum.

Members and Patrons. Learn more or login:

Members and Patrons. Learn more or login:

Members and Patrons. Learn more or login:

Tried It? Liked It?

If you like what you heard...

  1. Join the Project! You’ll support our free lessons while enjoying awesome donor benefits
  2. Sign up for our twice monthly newsletter featuring free lessons and new lessons
  3. Spread the word: Simply copy this page's web address to share this free lesson

Got a question for Nick, or a thought about this lesson?

Use the comments section below! Public comments build our community and help search engines find us.

horizontal-squiggle

8 Comments

  1. Sara Firman on December 22, 2022 at 12:41 pm

    Thank you so much for adding this short version … definitely a ‘go to’.

    Reply
  2. Pauline donohoe on December 22, 2022 at 5:47 pm

    Hi Nick. Thank you once again for this lesson. I really like this shorter version. I’ve noticed with the feldenkrais lessons lots of changes in my posture. My shoulders used to turn in, in a sort of crouched over position. Now they are straight for the first time ever. I’m 70 years now. I had a short walk to our local park after this lesson and found I’m not waddling or having to lean forward. This is a real blessing. Thank you

    Reply
    • Nick Strauss-Klein on December 23, 2022 at 8:49 am

      That’s an amazing story! It’s such a pleasure to share this method and hear back from listeners about changes in lifelong habits. Follow those new pleasures closely, and they’ll keep growing!

      My personal “ah-ha!” realization after I got familiar with Feldenkrais 20 years ago was what I call the “positive snowball effect”: when a new way of moving feels pleasurable and free, simply making time and quiet in my life to notice, enjoy, and play with it often leads to unlocking the same ease and skill in more and more activities.

      Reply
  3. Pauline Donohoe on December 23, 2022 at 3:33 pm

    Hi Nick. Thank you for your encouraging reply. I like the way you describe the unlocking the same ease in other activities. Awareness and discernment is so important of how we move through life. Thank you. I’m looking forward to mdoing my next lesson today. Warm regards Pauline

    Reply
  4. lasquilt@gmail.com on March 4, 2023 at 10:35 am

    Thank you so much for this lesson Nick! It is a perfect Saturday morning, “sort-out-the-kinks from a stressful week” lesson, it got my spine moving, connected to be with my self, and now I’m ready for a wonderful weekend!

    Reply
  5. Gertrude Schmidt on March 25, 2023 at 2:40 am

    It was nice to read all those comments – today it’s a Saturday morning and I come love to come back to this lesson once in a while. After experiencing so much changes in using my body it helps me to relax and enjoy new sensations.

    Reply
  6. Pradnya on June 6, 2023 at 5:06 pm

    This is the first time I have done this lesson and it felt wonderful. I really enjoyed the playfulness of it towards the end.Thank you Nick.

    Reply
  7. Anna on August 19, 2023 at 1:10 pm

    This was pretty uncomfortable, I have had long term issues with my shoulders as I have spent too many years in front of a computer (not any more). But afterwards I felt very good. I likely should do this class often but do the movements much smaller than I did now the first time. I will also try other shoulder classes. These are great stuff and my plan is to fully heal 🙂

    Reply

Leave a Comment