21-Day Restorative Course for Dancers











Week 1: Reconnection to self





Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7





Goal

Define your own positive intention

Goal


Bring focus to yourself and into the present moment

Goal


Initiate the 1st steps of the direction you want to take

Goal


Self reflect on how does stress impact your life and how it releases through your body

Goal


Tuning into subtle movement

Goal


Find repetition within the practice to move forward

Goal


Question what are your limited self beliefs



Morning Ritual



Morning Ritual



Morning Ritual



Morning Ritual



Morning Ritual




Morning Ritual




Morning Ritual



  • Pursed lips breathing



Knowledge & Practices


Dictionary of ailment and disease - Jacques Martel


Fascia

    Knowledge & Practices


    Diaphragmatic breathing

    Knowledge & Practices


    The touch

    Knowledge & Practices


    Stress
    Automatic writing

      Knowledge & Practices


      Feldenkrais

      Knowledge & Practices


      Méthode Coué

      Knowledge & Practices


      About limited self belief
      Movement exploration 1



      Evening Ritual



      Evening Ritual




      Evening Ritual



      Evening Ritual



      Evening Ritual



      Evening Ritual



      Evening Ritual










        Let's revisit the initial notes you took and return to the intention you set for yourself at the beginning of this journey. 

        Take a moment to reflect on the past week—has it brought you closer to your main goal?  Acknowledge and be proud of the effort you've invested in yourself while navigating through the first week. 

        Consider congratulating yourself for the strides you've made, hoping that this process has indeed aided in reconnecting with yourself in meaningful ways.

        Now, as we move forward, let’s transition into the second week of the program, focusing on the continued journey of reconnecting with your "dancer" self. Embrace this ongoing process of reconstruction and self-discovery with enthusiasm and commitment.









        Week 2: Reconnection to your “dancer” self





        Day 8

        Day 9

        Day 10

        Day 11

        Day 12

        Day 13

        Day 14





        Goal


        Tune into your energy wheels/chakras

        Goal


        Tune into your energy wheels/chakras

        Goal


        Observe and connect to your breath

        Goal


        Cultivating a new perspective

        Goal


        Understand intentions and their power

        Goal


        Make your own goal/intention of the day

        Goal


        Focus on the mouth area and the sense of taste



        Morning Ritual



        Morning Ritual




        Morning Ritual




        Morning Ritual



        Morning Ritual




        Morning Ritual




        Morning Ritual





        Knowledge & Practices


        Movement exploration 2

          Knowledge & Practices


          Movement exploration 3

          Knowledge & Practices


          Breathing in dance
          Movement exploration 4

          Knowledge & Practices


          Desires and goals
          Movement exploration 5

            Knowledge & Practices


            Power of intention
            Movement exploration 6

            Knowledge & Practices


            Movement exploration 7

            Knowledge & Practices


            Movement exploration 8
            Assertive Communication


            Evening Ritual



            Evening Ritual




            Evening Ritual



            Evening Ritual



            Evening Ritual



            Evening Ritual



            Evening Ritual









            You have learned and followed the structure and now it is time to dissolve it for you to find your freedom within it. 

            This week, I will provide less supervision, allowing you greater autonomy to explore and craft a plan that resonates with you. Dive deeper into the practices that you feel most connected to and tailor your approach accordingly.

            Therefore every morning and evening ritual will be defined by you. As for the movement explorations, there will be only tasks given, no recordings, and this way you will tune into your own sensations.

            Feel free to try out new things or to repeat the past exercises.









            Week 3: Personal Embodiment








            Day 15

            Day 16

            Day 17

            Day 18

            Day 19

            Day 20

            Day 21





            Goal


            Focus on the sense of hearing

            Goal


            Focus on the sense of smelling

            Goal


            Make your own goal/intention of the day

            Goal


            Make your own goal/intention of the day

            Goal


            Make your own goal/intention of the day

            Goal


            Make your own goal/intention of the day

            Goal


            Make your own goal/intention of the day



            Morning Ritual


            Of your choice

            Morning Ritual


            Of your choice

            Morning Ritual


            Of your choice


            Morning Ritual


            Of your choice

            Morning Ritual


            Of your choice

            Morning Ritual


            Of your choice


            Morning Ritual


            Of your choice



            Knowledge & Practices


            “I should” vs “I could”
            The importance of music
            Movement
            exploration 9


              Knowledge & Practices

              Le petit bonhomme allumette
              Aromatherapy
              Movement
              exploration 10


              Knowledge & Practices


              Conscious vs subconscious
              Movement
              exploration 11

              Knowledge & Practices


              Osteopathy LMO
              Movement
              exploration 12

                Knowledge & Practices

                The four stages of competence
                The power of smiling
                Movement
                exploration 13



                Knowledge & Practices


                Ho’oponopono
                Reflexology
                Movement
                exploration 14

                Knowledge & Practices


                Feeling of accomplishment
                Movement exploration 15




                Evening Ritual


                Of your choice

                Evening Ritual


                Of your choice

                Evening Ritual


                Of your choice

                Evening Ritual


                Of your choice

                Evening Ritual


                Of your choice or sleep meditation

                Evening Ritual


                Of your choice or sleep meditation

                Evening Ritual


                Of your choice







                Athough the 21 day program is over, I recommend you to keep on doing your own rituals and self care practices for another 90 days so that the practice gets fully integrated in your system and that all that you have learned will become a healthy new pattern contributing to your growth.
                 
                The 21-90 days rule of forming a new habit. 


                Thank you for your participation, and remember that every end is a new beginning... 












                Week 1: Reconnection
                to self


                Day 1



                Goal

                Define your own positive intention


                Morning Ritual




                Knowledge & Practices

                Dictionary of ailment and disease - Jacques Martel
                Fascia


                Evening Ritual




                Day 2



                Goal


                Bring focus to yourself and into the present moment


                Morning Ritual




                Knowledge & Practices


                Diaphragmatic breathing


                Evening Ritual




                Day 3



                Goal


                Initiate the 1st steps of  the direction you want to take


                Morning Ritual




                Knowledge & Practices


                The touch

                Evening Ritual




                Day 4



                Goal


                Self reflect on how does stress impact your life and how it releases through your body


                Morning Ritual




                Knowledge & Practices


                Stress
                Automatic writing


                Evening Ritual




                Day 5



                Goal


                Tuning into subtle movement

                Morning Ritual




                Knowledge & Practices


                Feldenkrais

                Evening Ritual




                Day 6



                Goal


                Find repetition within the practice to move forward

                Morning Ritual




                Knowledge & Practices


                Méthode Coué


                Evening Ritual




                Day 7



                Goal


                Question what are your limited self beliefs

                Morning Ritual


                • Pursed lips breathing


                Knowledge & Practices


                Limited self belief
                Movement exploration 1



                    Evening Ritual





                      Let's revisit the initial notes you took and return to the intention you set for yourself at the beginning of this journey. 

                      Take a moment to reflect on the past week—has it brought you closer to your main goal?  Acknowledge and be proud of the effort you've invested in navigating through the first week. 

                      Consider congratulating yourself for the strides you've made, hoping that this process has indeed aided in reconnecting with yourself in meaningful ways.

                      Now, as we move forward, let’s transition into the second week of the program, focusing on the continued journey of reconnecting with your "dancer" self. Embrace this ongoing process of reconstruction and self-discovery with enthusiasm and commitment.






                      Week 2: Reconnection to your “dancer” self




                      Day 8



                      Goal


                      Tune into your energy wheels/chakras


                      Morning Ritual




                      Knowledge & Practices


                      Movement exploration 2



                      Evening Ritual




                      Day 9



                      Goal


                      Tune into your energy wheels/chakras


                      Morning Ritual




                        Knowledge & Practices


                        Movement exploration 3


                        Evening Ritual




                        Day 10



                        Goal


                        Observe and connect to your breath


                        Morning Ritual




                        Knowledge & Practices


                        Breathing in dance
                        Movement exploration 4


                        Evening Ritual





                        Day 11



                        Goal


                        Cultivating a new perspective


                        Morning Ritual




                        Knowledge & Practices


                        Desires and goals
                        Movement exploration 5


                        Evening Ritual




                        Day 12



                        Goal


                        Understand intentions and their power

                        Morning Ritual




                        Knowledge & Practices


                        About the power of intention
                        Movement exploration 6


                        Evening Ritual




                        Day 13



                        Goal


                        Make your own goal/intention of the day

                        Morning Ritual




                        Knowledge & Practices


                        Movement exploration 7


                        Evening Ritual




                        Day 14



                        Goal


                        Focus on the mouth area and the sense of taste

                        Morning Ritual




                        Knowledge & Practices


                        Movement exploration 8
                        Assertive Communication



                          Evening Ritual





                          You have learned and followed the structure and now it is time to dissolve it for you to find your freedom within it. 

                          This week, I will provide less supervision, allowing you greater autonomy to explore and craft a plan that resonates with you. Dive deeper into the practices that you feel most connected to and tailor your approach accordingly.

                          Therefore every morning and evening ritual will be defined by you. As for the movement explorations, there will be only tasks given, no recordings, and this way you will tune into your own sensations.

                          Feel free to try out new things or to repeat the past exercises.





                          Day 15



                          Goal


                          Focus on the sense of hearing


                          Morning Ritual


                          Of your choice


                          Knowledge & Practices


                          “I should” vs “I could”
                          The importance of music
                          Movement exploration 9


                          Evening Ritual


                          Of your choice



                          Day 16



                          Goal


                          Focus on the sense of smelling


                          Morning Ritual


                          Of your choice


                          Knowledge & Practices


                          Le petit bonhomme allumette
                          Aromatherapy
                          Movement exploration 10


                          Evening Ritual


                          Of your choice



                          Day 17



                          Goal


                          Make your own goal/intention of the day



                          Morning Ritual


                          Of your choice


                          Knowledge & Practices


                          Conscious vs subconscious
                          Movement exploration 11


                          Evening Ritual


                          Of your choice



                          Day 18



                          Goal


                          Make your own goal/intention of the day


                          Morning Ritual


                          Of your choice


                          Knowledge & Practices


                          Osteopathy LMO
                          Movement exploration 12


                          Evening Ritual


                          Of your choice



                          Day 19



                          Goal


                          Make your own goal/intention of the day


                          Morning Ritual


                          Of your choice


                          Knowledge & Practices

                          The four stages of competence
                          The power of smiling
                          Movement exploration 13


                          Evening Ritual


                          Of your choice or sleep meditation



                          Day 20



                          Goal


                          Make your own goal/intention of the day


                          Morning Ritual


                          Of your choice


                          Knowledge & Practices


                          Ho’oponopono
                          Reflexology
                          Movement exploration 14


                          Evening Ritual


                          Of your choice or sleep meditation



                          Day 21



                          Goal


                          Make your own goal/intention of the day


                          Morning Ritual


                          Of your choice


                          Knowledge & Practices


                          Feeling of accomplishment
                          Movement exploration 15


                          Evening Ritual


                          Of your choice




                          Athough the 21 day program is over, I recommend you to keep on doing your own rituals and self care practices for another 90 days so that the practice gets fully integrated in your system and that all that you have learned will become a healthy new pattern contributing to your growth.
                           
                          The 21-90 days rule of forming a new habit. 


                          Thank you for your participation, and remember that every end is a new beginning...





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