First check the ‘Before you Begin’ submenu. There you will find some suggestions of how to prepare yourself and the space in which you will be working.
Then you download the Practice you want to work with.
Start with Practice 1, to arrive (back) into the body. After that, the Core Practices are organised according to a generic research cycle, from Literature (Practice 2) through to Presentation (Practice 10). You can follow it chronologically, or navigate directly to the specific practice that is relevant to your current research phase. You can revisit each Practice as often as you like. You might notice that your engagement with similar material will change according to your research phase.
Please look after your body and its needs, especially if you have physical injuries. Just include those in your Exploration, and don’t overdo it.
Most Recordings last between 9-15 minutes. You may be asked to pause the recording to take the time you need to work with a specific instruction. Some Practices therefore will take longer to complete. It is good if you set aside an hour to work with each track, so you don’t need to rush.
We recommend to listen to the recordings through stationary speakers. This allows you to move freely through the space and turn around your axis without being attached to any leads. If you use headphones, try to organise it so that you have your hands free. Be aware however that a headset will affect the other sounds you might pick up in the space.
Each Core Practice consists of a clearly indicated Preparation, Exploration and Completion. In the Preparation you might be asked to reflect on a specific question, grab an object, or write a few key words on a piece of paper before you can continue. You can always pause the recording if you need more time before you are ready to proceed with the rest of the task.
If moving in silence (guided by a voice only) is too challenging, you can play some music while you are working with a Practice. Preferably choose music without lyrics.
Most Practices give suggestions for reflection in the days after you have worked with them. Working with only one Practice at a time will allow optimal space for reflection and digestion.
If you are invited to write during an Exploration, let your writing be a continuation of your embodied inquiry. Include this as part of your movement investigation.
An additional suggestion might be to film yourself during the Explorations, and watch yourself move afterwards. See where your body goes; observe what is ‘you’ in the room and how you expand and contract. This can add another layer of information to your Explorations.