Start-Up Video

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 1^st 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

Box breathing

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

Foot bath and/or

Clay cataplasm

Journaling

Body scan

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

Diaphragmatic breathing

Morning Ritual

Diaphragmatic breathing or breathwork of your choice
Journaling

Morning Ritual

Diaphragmatic breathing or breathwork of your choice
Journaling

Morning Ritual

Diaphragmatic breathing or breathwork of your choice
Journaling

Morning Ritual

Diaphragmatic breathing or breathwork of your choice
Journaling

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

Belly massage

Strength List

Night meditation: chakras

Evening Ritual

Legs massage

Night meditation: heal sleep hypnosis

Evening Ritual

Massage of your choice
Night meditation: attract miracles

Evening Ritual

Evening Ritual

Self care of your choice

Strength List

Night meditation: surrender

Evening Ritual

Preparation for bed as you wish
Strength List
Body scan

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...

À La Carte Restorative Course for Dancers