Lessons are usually done with a folded blanket on a carpet or on one or two folded blankets on the floor. You want a rather firm padded surface that somewhat softens the feeling of your bones against the floor, but which still allows you to feel clearly your contact with the floor. You should have enough room to slide your arms and legs in any direction without hitting anything.

 Although the movements in these lessons are not difficult, there will be some movements you cannot do easily at first. You may be tempted to try harder, to substitute strength and effort for skill and subtlety. Gently resist the familiar temptation to work harder. Rather, search mindfully for ways to make the movements easier, lighter, and more enjoyable. This is very important.

The movements are not physical exercises, to be repeated rapidly or unconsciously. Instead, repeat each movement slowly, generally no faster than one cycle of movement per normal cycle of relaxed breath. Feel/sense your movements. Feel how your intention becomes action. If you take a rocket from point A to point B, you can't learn much on the way. But if you walk or crawl, you'll learn to make a wealth of new distinctions. Learning is the key to change.

During and after each lesson, you will notice various pleasant changes as your body reorganizes. These may include feelings of relaxation or of letting go, of lightness, or spaciousness, or connectedness; of feeling warmer, or taller, or more whole in some sense. Every new and enjoyable experience becomes an arrow pointing toward a more potent future. Your body wants to feel good! These little distinctions will inevitably and unconsciously lead you to change your life to be more comfortable physically, emotionally, and socially.

After each lesson, stand up carefully, bringing any changes in your organization into standing. Then walk around, observing the new feelings. Allow unfamiliar sensations to be present for a while... Notice how the lesson has changed your familiar experience of yourself. We learn through perceiving differences These moments of observation after the lesson are an important part of helping your nervous system to integrate what it has learned. This is key to maintaining the changes.