What do you need right now: centering and a sense of calm, or a boost of energy to get you through the work? 

Join Peabody Institute faculty, Jen Graham, as she leads you through a gentle movement series to promote mind-body connection and well-being.  

All you need is a little bit of time and a little bit of space. No equipment or work-out clothes needed. Designed to be done on the unit or in your office or home space. 

Find your favorites. Share with your colleagues. Practice together with your teams. 

Somatic Full Practice

Somatic shorts are 5 minute sessions to reconnect with your body through movement. Though you can pick any session at any time, we recommend you go in order to address and connect your body as an integrated whole.

Complete Full Practice Program | Calming Session | Activating Sessions

Somatic Full Practice- Full Program

1. Body Scan- Calming
   Finding present awareness within the body by attending to physical sensations and needs
2. Conscious Breathing- Calming
   Reconnecting to the baseline experience of inhale and exhale and how it serves us
3. Three Dimensional Breathing- Calming
   Accessing fuller, more effective use of breath and the structures that support our breathing
4. Releasing Weight through Ideokinesis- Activating
   Using imagery to facilitate a shift in the way we sense and release the physical and emotional weight that we carry
5. Re-Energizing through Tactile Activation- Activating
   Reinvigorating and grounding in the body through self-to-self physical contact
6. Trigger Point Release with Props- Calming and Activating
   A simple exercise, rooted in the Feldenkrais Method, to quickly and easily release shoulder and neck tension and give your posture a reset
7. Freeing the Spine- Calming
   Freeing up the muscles and joints of the back, ribcage, neck, shoulders, and arms through a simple mobilizing exercise
8. Seated Pelvic Shift- Calming and Activating
   This session is about finding a sense of stability and control by moving and mobilizing from the pelvis.
9. Grounding Your Weight- Calming and Activating
   This session is about releasing tension and finding support from the feet up.
10. Moving Our Weight- Activating
    Organizing, coordinating, and reconnecting all of the parts of the body through simple weight shifts to bring yourself back to center
11. Releasing & Activating through Effort- Calming
    Using effortful breath and movement qualities to wake up the senses and release any tension or stress that is being held within the body
12. Using Your Weight- Activating
    This session is about accessing the Exertion-Recuperation Cycle of the body to regain energetic balance.
13. Finding Your Groove- Activating
    This session is about settling into the natural rhythm of your body through musical connection & movement (dancing!).
14. Total Body Stretch- Calming and Activating
    This session is about stretching your full body.
15. Sharing the Energy – Partner or Group Exercise- Calming and Activating
    This session is about connecting to others through shared space and generating a shared energy and flow.
16. Moving Conversations – Partner or Group Exercise- Calming and Activating
    This session is about engaging with others through a conversational movement experience.

Somatic Full Practice-Calming Sessions

• Body Scan
  Finding present awareness within the body by attending to physical sensations and needs
• Conscious Breathing
  Reconnecting to the baseline experience of inhale and exhale and how it serves us
• Releasing Weight through Ideokinesis
  Using imagery to facilitate a shift in the way we sense and release the physical and emotional weight that we carry
• Trigger Point Release with Props
  A simple exercise, rooted in the Feldenkrais Method, to quickly and easily release shoulder and neck tension and give your posture a reset
• Freeing the Spine
  Freeing up the muscles and joints of the back, ribcage, neck, shoulders, and arms through a simple mobilizing exercise
• Grounding Your Weight
  This session is about releasing tension and finding support from the feet up.
• Moving Our Weight
  Organizing, coordinating, and reconnecting all of the parts of the body through simple weight shifts to bring yourself back to center
• Moving Conversations – Partner or Group Exercise
  This session is about engaging with others through a conversational movement experience.

Somatic Full Practice-Activating Sessions

• Releasing Weight through Ideokinesis
  Using imagery to facilitate a shift in the way we sense and release the physical and emotional weight that we carry
• Re-Energizing through Tactile Activation
  Reinvigorating and grounding in the body through self-to-self physical contact
• Trigger Point Release with Props
  A simple exercise, rooted in the Feldenkrais Method, to quickly and easily release shoulder and neck tension and give your posture a reset
• Freeing the Spine
  Freeing up the muscles and joints of the back, ribcage, neck, shoulders, and arms through a simple mobilizing exercise
• Seated Pelvic Shift
  This session is about finding a sense of stability and control by moving and mobilizing from the pelvis.
• Grounding Your Weight
  This session is about releasing tension and finding support from the feet up.
• Moving Our Weight
  Organizing, coordinating, and reconnecting all of the parts of the body through simple weight shifts to bring yourself back to center
• Releasing & Activating through Effort
  Using effortful breath and movement qualities to wake up the senses and release any tension or stress that is being held within the body
• Using Your Weight
  This session is about accessing the Exertion-Recuperation Cycle of the body to regain energetic balance.
• Finding Your Groove
  This session is about settling into the natural rhythm of your body through musical connection & movement (dancing!).
• Total Body Stretch
  This session is about stretching your full body.
• Sharing the Energy – Partner or Group Exercise
  This session is about connecting to others through shared space and generating a shared energy and flow.
• Moving Conversations – Partner or Group Exercise
  This session is about engaging with others through a conversational movement experience.

Somatic Shorts

Somatic shorts are 5 minute sessions to reconnect with your body through movement. Though you can pick any session at any time, we recommend you go in order to address and connect your body as an integrated whole.

Somatic Shorts Complete Program | Calming Sessions-Short | Activating Session-Short

Somatic Shorts Full Program

1. Body Scan- Calming
   Finding present awareness within the body by attending to physical sensations and needs
2. Conscious Breathing- Calming
   Reconnecting to the baseline experience of inhale and exhale and how it serves us
3. Three Dimensional Breathing- Calming
   Accessing fuller, more effective use of breath and the structures that support our breathing
4. Releasing Weight through Ideokinesis- Calming
   Using imagery to facilitate a shift in the way we sense and release the physical and emotional weight that we carry
5. Tactile Activation- Calming
   Reinvigorating and grounding in the body through self-to-self physical contact
6. Shoulder & Neck Tension Release- Calming
   A simple exercise, rooted in the Feldenkrais Method, to quickly and easily release shoulder and neck tension and give your posture a reset
7. Mobilizing the Upper Body- Activating
   Freeing up the muscles and joints of the back, ribcage, neck, shoulders, and arms through a simple mobilizing exercise
8. Posterior Chain Stretch- Calming and Activating
   Waking up, lengthening, and soothing the spine, pelvis, and muscles that run the length of the back of the body
9. Grounding- Activating
   Releasing body weight through the feet and into the floor, reestablishing a conscious sense of grounding and centering through that connection
10. Moving Our Weight- Activating
    Organizing, coordinating, and reconnecting all of the parts of the body through simple weight shifts to bring yourself back to center
11. Releasing & Activating through Effort- Activating
    Using effortful breath and movement qualities to wake up the senses and release any tension or stress that is being held within the body
12. Finding Your Groove- Activating
    Using music to access rhythm and your physical sense of yourself through dance

Somatic Shorts- Calming Sessions

• Body Scan
  Finding present awareness within the body by attending to physical sensations and needs
• Conscious Breathing
  Reconnecting to the baseline experience of inhale and exhale and how it serves us
• Three Dimensional Breathing
  Accessing fuller, more effective use of breath and the structures that support our breathing
• Releasing Weight through Ideokinesis
  Using imagery to facilitate a shift in the way we sense and release the physical and emotional weight that we carry
• Shoulder & Neck Tension Release
  A simple exercise, rooted in the Feldenkrais Method, to quickly and easily release shoulder and neck tension and give your posture a reset
• Posterior Chain Stretch
  Waking up, lengthening, and soothing the spine, pelvis, and muscles that run the length of the back of the body

Somatic Shorts- Activating Sessions

• Tactile Activation
  Reinvigorating and grounding in the body through self-to-self physical contact
• Mobilizing the Upper Body
  Freeing up the muscles and joints of the back, ribcage, neck, shoulders, and arms through a simple mobilizing exercise
• Posterior Chain Stretch
  Waking up, lengthening, and soothing the spine, pelvis, and muscles that run the length of the back of the body
• Grounding
  Releasing body weight through the feet and into the floor, reestablishing a conscious sense of grounding and centering through that connection
• Moving Our Weight
  Organizing, coordinating, and reconnecting all of the parts of the body through simple weight shifts to bring yourself back to center
• Releasing & Activating through Effort
  Using effortful breath and movement qualities to wake up the senses and release any tension or stress that is being held within the body
• Finding Your Groove
  Using music to access rhythm and your physical sense of yourself through dance