MONDAY MORNING

Foundation. Arrival. Finding Your Center.

A brief moment to center yourself and consciously focus your attention before you start the week.

You are sitting or lying down. You are aware of your body. You notice what is there—and decide to stay with it for a moment.

Meditation is the practice of consciously choosing to focus your attention and staying present with yourself.

Perception gives rise to connection. Connection gives rise to orientation.

The practice is growing:

→ Grounding the body → Breathing & awareness → Focusing attention → Remaining consciously present in the moment → Integration

In the end, there is room for reflection. A moment when the experience can sink in.

This is for you if you:

– have a lot on your mind
– are looking for more clarity
– want to become more self-aware
– want to learn to stay centered

This space isn't meant for moving on, but for learning how to be here in the first place.

This opens up other possibilities.

You don't have to do anything.
You can just join in.

MONDAY EVENING

: Softness. Connection. A relationship with yourself.

Monday doesn't end with activity, but with connection.

A space to reconnect with yourself after the start of the week.

You can do this exercise anywhere—indoors or outdoors, in the park, on the couch, or in bed.

The practice is growing:

→ Regulation of the Nervous System → Perception & Sensory Movement → Nurturing Self-Touch → Receiving & Self-Contact → Integration

You work with your nervous system, through touch, and with your body.

Not to change anything, but to get closer to yourself.

Through touch, movement, and perception, a connection with you is formed.

You work on several levels:

– Regulate your nervous system
– Build a relationship with yourself
– Embrace yourself
– Anchor the experience in your body

Self-love arises from embodied experience.

In the end, there is room for reflection. A moment when the experience can sink in.

This often leads to gentleness, nourishment, self-acceptance, and connection.

You don't have to do anything.
You can just join in.

TUESDAY MORNING

: Setting the tone for the week.

You bring order to your body—and that leads to clarity.

You can do this practice anywhere—indoors or outdoors, in the park, at the gym, or at home.

The practice is growing:

→ Nervous System Regulation → Mobility → Stability & Strength → Perception → Integration

You work with your body to create structure and direction.

Organic movements alternate with clear, invigorating impulses.

Sometimes intensity arises. Not to push you, but to build stability, capacity, and trust.

Between the movements, there is always space to reflect.

You'll learn to recognize differences. To sense what gives you strength. And to let that guide you.

You find your bearings without pushing yourself too hard.

In the end, there is room for reflection. A moment when the experience can sink in.

This is for you if you:

– If you’re looking for clarity
– if you don’t want to rely solely on your mind – if you want to find stability and direction

You create the conditions in which a sense of direction can develop.

KICKING OFF THE WEEKEND

: From Doing to Being.

Your transition. You're stepping out of "function mode" and coming back into your body. Slowly and without pressure.

You can do this practice anywhere—indoors or outdoors, on a mat, in the living room, or under the open sky.

You'll move through nourishing Yin Yoga poses, organic movement, and subtle transitions at your own pace.

In the process, you'll learn to recognize your body's signals and follow them.

The practice is growing:

→ Arrival → Letting Go of Weight → Establishing Physical Contact → Yin Poses & Organic Movement → Integration & Afterglow

You don't need to know what you need. Practice will help you realize it.

Between pause, threshold, expression, and reception, space is created for whatever wishes to reveal itself.

Often, peace. Sometimes clarity and a deeper connection to yourself.

This hour lays the foundation for a relaxing weekend.

This is for you if you:

– have been carrying a heavy load
– want to slow down
– want to feel more comfortable in your body again
– want to function less and be more present

In this space, you don't have to do anything or achieve anything.

You can just arrive. And move on from there.

SUNDAY MORNING

Expression. Play. Vitality.

A space for free exploration and expression.

You're not just moving your body. You're moving what's inside you.

We’ll begin by settling in, becoming aware, and taking a moment to connect.

An impulse arises from what you perceive.

And from this impulse, expression arises.

You connect with yourself and let that connection give rise to your own form of expression—through movement, writing, voice, painting, or silence.

The practice is growing:

→ Arrival & Nervous System Regulation → Embodied Perception → Connection with an Inner Impulse → Free Expression (Play Flow) → Sharing & Witnessing → Integration

It's not about giving space to what wants to find expression through you.

The group does not serve as an audience in this context. Rather, it serves as a witness.

In the end, there is room for reflection. A moment when the experience can sink in.

This is for you if you:

– feel stuck
– want to reconnect with your vitality
– want to give your self-expression more space

There's nothing you have to do. You can just participate.

SUNDAY EVENING

Integration. Alignment. Future Sensing.

You enter your inner space, where images, impulses, longings, and possibilities are free to emerge.

In this space, the future isn't planned—it's experienced.

Through movement, music, imagination, and awareness, a embodied space of possibility emerges where you can sense what feels alive, harmonious, and true.

You allow what wants to emerge to come into being.

The practice is growing:

→ Safety & Regulation → Embodied Meditation → Imagination & Future Sensing → Embodiment → Integration

The future is less of a destination and more of a gateway.

This often opens up new possibilities, a sense of vitality, a feeling of belonging, and a deeper connection with yourself.

In the end, there is room for reflection. A moment when the experience can sink in.

This is for you if you:

– Are looking to connect with your inner world
– Want to develop a sense of direction from within
– Want to explore your longings, possibilities, and new perspectives
– Want to think less and experience more

You don't have to do anything. You can just participate.