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At Home Practice Guide
For your home practice you can choose a song or two to practice to for 5-15 minutes as a simple yet effective way to connect with your body, emotion and sensation.
Choose music that does not have lyrics and feels nourishing to you I have a playlist below.
At home Non-Linear Movement Method® Practice: This is an excerpt from the book “The Wild Woman’s Way" by Michaela Boehm
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"On a mat, come onto your hands and knees. Drop your head and feel where your body meets the ground for a moment.
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Let your neck relax, and feel your head hanging heavily, like a bowling ball.
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Close your eyes and begin to feel how your body wants to move. Perhaps you feel some tightness that you want to attend to, perhaps there is an area you’d like to stretch.
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There might be thoughts and emotions that arise as you begin to move. No matter what occurs, just continue to move your body in whatever ways it wants to move.
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Make sure not to apply any breathing techniques and also to allow the movements to be nonlinear, instead of reverting to postures you know from yoga or other exercises.
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Just allow yourself to feel and move, to move and feel. Allow whatever thoughts occur to rise and fall naturally.
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There is no right or wrong way to do this exercise; simply allow your body to move and your body’s natural wisdom to guide you.
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Sometimes you’ll be lost in thoughts, sometimes you might feel enveloped in emotions, sometimes you might just feel bored—all of which is fine— just continue moving.
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You can do this movement with music as a background or in silence.
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The only two rules are: keep your eyes closed and keep moving, even if you are just moving a little finger or a making a slight undulation of the spine.
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You can also adjust your posture or position according to your body’s needs, by lying down or resting on your forearms instead of putting pressure on your wrists.
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This exercise is best done on hands and knees, though, as this position gives you maximum movement of the spine, shoulders, and neck."
Practice Tips
1. Choose your music and simply practice for a few minutes (or more) a day, as a simple yet effective way to connect with your body, emotion and sensation.
2. Choose music that does not have lyrics and feels nourishing to you. You may like to choose a song from my Spotify playlist below
3. Ensure you have a space where you feel safe and won't be interrupted.
Join me as I reflect on my
Non-Linear Movement Method® experience.
A commitment to myself to simply show up and practice, to move with what I am feeling
The Non-Linear Movement Method® (NLMM) is a powerful yet simple somatic method developed by Michaela Boehm. NLMM is specifically designed as a “no force/no imposition “ somatic modality and can be practiced by anyone, regardless of physical health, ability, fitness level or age. The movements are designed to be self regulating and can be done in any position, including laying down.
Day 1
The Non Linear Movement Method ® NLMM - I felt heavy, tired, restricted, a lot of discomfort - all both emotionally, energetically and physically. At times I had the urge to shake it off so I could move into another state but mostly I just allowed myself to move with it, although at times I did stretch out the physical tightness. Moving into the heart space there was grief and a feeling of broken heart.
Lauralee offers online NLMM somatic class
Day 4
The Non Linear Movement Method ® NLMM - It’s interesting to begin to differentiate between my feelings/thoughts/emotions moving my body versus me moving my body to shift something out (which I’ve realised I do often), versus allowing my body to intuitively move and whether or not I try to attach a label to any of it or simply track it.
Day 7
The Non Linear Movement Method ® NLMM - Stuck in my head today. Found myself attaching to parts of the music. Shavasana song: I found a part so irritating and another part really emotive simultaneously and found myself almost fighting between the two. I was eventually able to sink into my body and could’ve easily fallen asleep in integration.
Day 10
The Non Linear Movement Method ® NLMM - I did not want to practice today. It’s been an emotionally draining day. I chose to practice anyway. I had such irritation come up, found it hard to be in my body, not necessarily stuck in my head, just agitated, wanted the practice to be over and I cut my integration short. I’m tired and feel overdone. I’m grateful I showed up but curious as to why I couldn’t allow myself 2 more mins of rest. I wonder if I’d continued movement a little longer if that agitation would’ve stayed…?
Day 13
The Non Linear Movement Method ® NLMM - Today I felt calm, gentle, no need to get anywhere or be a certain way. It just was.
Lauralee offers non linear movement ® online class
Day 16
The Non-Linear Movement Method ® NLMM - I could not sit within my body. I had so much anxiety I bailed on the practice. I do wonder how it would have processed had I stayed with the full practice. Big learning experience falling into place - embodiment does not always feel amazing, pleasurable and grounded. Today it felt like I needed to get myself out. But jumping into my head wasn’t pleasant either.
Day 19
The Non-Linear Movement Method ® NLMM - Today I showed up simply because I’m committed to practicing my practice
Day 22
The Non-Linear Movement Method ® NLMM - simply showing up today - "bum on mat" as my teacher says
Day 25
The Non-Linear Movement Method ® NLMM - I dropped into body for ‘moving what you’re feeling’ so easily today. Again felt great to move my body. Feel that I’m leaving it too late to do this practice though…?
Found integration annoying, so many thoughts!
Day 28
The Non Linear Movement Method ® NLMM - This is the most dynamic practice I’ve experienced in months and months. Felt my life force energy strongly. Tears because it’s been a lot
Day 31
The Non Linear Movement Method ® NLMM - A lot physical tension after a day on the laptop, tears came up from what felt like nowhere, grief, overwhelm, release. I felt deeply tired and gave myself extra integration and rest time
Day 34
The Non Linear Movement Method ® NLMM- I found myself smiling and feeling joy, deep relaxation
Day 37
The Non-Linear Movement Method® (NLMM) - It felt so liberating that I could find pleasure while feeling physically unwell. Like bringing some balance back into my body and feeling the body pains as energy leaving
Day 40
The Non Linear Movement Method ® NLMM - I felt anxiety at the thought of calling in practice because it felt daunting and overwhelming. However once I allowed myself t drop into the practice, it was gentle, a softening, calling in calm, peace, love and deep rest. It was interesting to find that balance in allowing my body to relax and rest and be still while still moving a part of my body
Day 43
The Non Linear Movement Method ® NLMM - Calling in didn’t feel as big and overwhelming as it has in the past. It felt calm and gentle with presence and peace
Lauralee offers online NLMM somatic class
Day 2
The Non Linear Movement Method ® NLMM- Releasing ongoing tension, pain in back of the neck lead into releasing tightness, stuckness in the front of the throat. I began coughing a little and had the confirmation that release does not have to be big to be profound, something past trainings has taught as truth.
Lauralee offers non linear movement ® online class
Day 5
The Non Linear Movement Method ® NLMM - Conscious of the music and how it influenced my practice but also aware that it’s been a draining, emotional day.
Lauralee offers non linear movement ® online class
Day 8
The Non Linear Movement Method ® NLMM - I felt pain in my lower back at first but then moved my legs and dropped into pleasure quite fast which I found surprising. My body felt highly sensitised after a short time of following pleasure. I found pleasure not only in the movement of my body but also in the way my clothing touched and moved over my skin. I felt deeply relaxed, a relaxed that I have not felt in such a long time. I could’ve easily curled up and gone to sleep.
Lauralee offers online NLMM somatic class
Day 11
The Non Linear Movement Method ® NLMM - I explored pleasure through touch and movement which was mostly in hips and legs. Found moments of guilt arise around “I should be inside with my family not here exploring pleasure”. Refocused on pleasure. Felt deeply relaxed. I slipped into a space in-between during integration. I was in a teepee with people surrounding me in communal healing. But almost as soon as I became consciously aware it slipped away.
Lauralee offers non linear movement ® online class
Day 14
The Non Linear Movement Method ® NLMM - I could not get out of my thinking brain today. Rather than just feeling or observing what was coming up, I noticed I was trying to label. Dropped into heart space easily. Felt super impatient during integration, again stuck in my head.
Day 17
The Non-Linear Movement Method ® NLMM - It felt so good to physically move after the overwhelming and intense anxiety I felt yesterday. Realised that it does not have to be long to be profound. Had a visualisations of all the stress falling away from my body, like grains of sand, back into the earth. Gratitude for myself for showing up today.
Day 20
The Non-Linear Movement Method ® NLMM - After putting it off all afternoon I forgot to do my practice. Slightly amusing after yesterday’s statement but feeling disappointed I didn’t do it. Learning: don’t put off until the evening when I have time during the day.
Day 23
The Non-Linear Movement Method ® NLMM - I loved that this was purely about following pleasure. No end game, just in the moment with what felt beautiful. I smiled a lot during this practice. I feel calm and relaxed.
Day 26
The Non Linear Movement Method ® NLMM - big resistance today but I showed up for myself
Day 29
The Non Linear Movement Method ® NLMM - So many tears of release, felt like collapsing in on myself as it’s a lot right now. Left feeling calm though
Day 32
The Non Linear Movement Method ® NLMM- Feeling uneasy and frustrated, in my head, resistant not listening to myself, not enough sleep
Lauralee offers online NLMM somatic class
Day 35
The Non Linear Movement Method ® NLMM - I wonder what life would feel like if I followed pleasure more in my everyday
Day 38
The Non Linear Movement Method ® NLMM - After practicing to only instrumental these past weeks I wanted to experience and see how it felt to practice with lyrics again and it was a vastly different experience. I felt more like dancing. It was extremely distracting, taking me away from my own self and my own experience. I was following the music and lyrics filled my mind, rather than following my body my own thoughts and emotions
Lauralee offers online NLMM somatic class
Day 41
The Non-Linear Movement Method® (NLMM) - I felt deeply relaxed and expansive
Day 44
The Non Linear Movement Method ® NLMM - Feeling so sore and so tight in my back and hips, didn’t really want to do it. Every part of my body feels sore and inflamed, got into bed and moved basically just one arm. Made it through though
Lauralee offers online NLMM somatic class
Day 3
The Non Linear Movement Method ® NLMM- Emotions came up in such a short period of time during the session. There was agitation, sadness, frustration, anger and they all moved through my body quite fast. I felt naturally called to end the session by allowing love to move me. I felt pulsing energy in my hands and the words came up, “You forgot you are magic. You just forgot, that’s all.” I felt a deep sense of calm in this quiet space without all the external noise.
Day 6
The Non Linear Movement Method ® NLMM - Resistance to moving first half of song, just cried. The. Really wanted to physically push out some intense emotions straight away but instead just allowed movement. Released through tensing and shaking shoulders/hips before connecting in with heart.
Lauralee offers online NLMM somatic class
Day 9
The Non Linear Movement Method ® NLMM - Calling softness and life force energy into my body. Body wanted to curl up and self nurture which I resisted feeling a need to be more dynamic. Let that go and self nurtured and realised my body wanted to call in a sense of safety. Moved through these during the rest of the practice.
Day 12
The Non Linear Movement Method ® NLMM - I could not get out of my thinking brain today. Rather than just feeling or observing what was coming up, I noticed I was trying to label. Dropped into heart space easily. Felt super impatient during integration, again stuck in my head.
Lauralee offers non linear movement ® online class
Day 15
The Non Linear Movement Method ® NLMM - I resisted doing this tonight as it was so late but it was just a really gentle process, felt so good to move my body
Lauralee offers non linear movement ® online class
Day 18
The Non Linear Movement Method ® NLMM - There is so much tension in my body, neck shoulders all my back, hips. Really tired.
Lauralee offers online NLMM somatic class
Day 21
The Non Linear Movement Method ® NLMM - Today was physically painful and I felt so much exhaustion
Lauralee offers non linear movement ® online class
Day 24
The Non-Linear Movement Method ® NLMM - I was surprised there were tears during this practice. Another layer of grief. And bone deep exhaustion from carrying so much for so long.
Lauralee offers online NLMM somatic class
Day 27
The Non-Linear Movement Method ® NLMM - Resistance to the practice today, simply showing up to practice
Lauralee offers online NLMM somatic class
Day 30
The Non Linear Movement Method ® NLMM - I realised I was trying to move my body rather than hearing that I am mentally physically and emotionally fatigued.
Day 33
The Non-Linear Movement Method® (NLMM) - Showing up despite resistance
Lauralee offers online NLMM somatic class
Day 36
The Non Linear Movement Method ® NLMM- Todays practice was incredibly grounding while accessing a sense of safety within my body
Lauralee offers non linear movement ® online class
Day 39
The Non Linear Movement Method ® NLMM - Feeling so much frustration and anxiety that I don’t want to stay with the practice - I want to run from everything but I freeze.
Day 42
The Non Linear Movement Method ® NLMM - I went into the practice feeling good and quickly a layer of grief came up unexpectedly, moved with that grief and then it was gone
Day 45
The Non Linear Movement Method ® NLMM - Releasing stagnant energy through back and hips extremely tight through upper back shoulders neck – found that difficult to release. Feeling tired in every way. Tired from holding on and pushing through without much love and joy
Lauralee offers online NLMM somatic class
