One of my personal favorite lessons. It’s excellent for repetitive strain or recovering from hand surgery, and amazing for anyone who has tension in the wrist, forearm, or fingers. Plus, it’s calming and soothing as the whole system settles as all the habits of the hand reduce their "buzzing.” (AY124)

Another amazing lesson for repetitive strain. You could do this on an airplane or sitting in a car—as long as you’re not driving! The movements are simple and once you know them, you can do them anywhere. I love this lesson for the remarkable way it reduces tension in the hand, wrist, and forearm. I give it to my clients all the time as pretty much everyone has strain in the hands. (

Imagine you’re moving your hand through honey. Already the quality of your movement changes! Just bringing attention to the quality of the movement will change how you move. This is a go-to lesson for anyone with challenges in the arm, shoulder, and hand.

Both these lessons are slow and gentle, soothing to do perhaps before bed. I do them over and over just because the calming effects sneak up on me.

Waking up these connections is vital for healthy use of the muscular around the shoulder and arm. This lesson is also wonderful for sitting upright, walking, and feeling more support through your bones.

You’ll need a chair big enough to put your hand down next to you, or two chairs next to each other. (This cannot be done on the bed; it must be a hard chair or bench.) For a mini-version of this lesson, see the Tips and Tricks, Unwind Shoulders and Upper Back, Rotate Arm (#10).

Continue to track how the arm, collar bones, shoulder blade, ribs, and spine all move together. Once you feel the skeletal connection of the arm into the ribs and upper back instead of the muscular one, you’ll never want to go back to struggling with your muscles!

This is a good lesson to do before something demanding or stressful as it softens everything and changes your state. Use it before bed to rest, or before any other item that requires your calm, quiet attention in a stressful situation. It’s a go-to lesson for settling the nervous system.



In these lessons you shift from getting a thing to getting a process. The goal is increasing kinesthetic sensitivity, and finding peace with that process. It is a way of living that fosters clear thinking and open-heartedness.
— Zoe Birch