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Below, you will find 365 prompts that I created and engaged with daily during 2022-2023.



July 7, 365 Movement Prompts, Day 365:
Write down the sentence or thought that you believe you woke up with this morning. Take something from the garden or the living room and create a small movement sequence that relates to these thoughts. Draw the movement you performed as slowly as possible on paper.

July 6, 365 Movement Prompts, Day 364:
Make a movement or movement sequence that represents the word Bird in your own language. Next, make a movement or movement sequence that represents a bird that you see/hear in your environment.

July 5, 365 Movement Prompts, Day 363:

Go for a walk and imagine how the air embraces you, like a plant held by the earth.

July 4, 365 Movement Prompts, Day 362:
Find a serene outdoor location with slightly long grass. Begin by walking outside and taking a moment to appreciate the natural surroundings. Once you've found a suitable spot, lie down on your back and close your eyes. Bring your attention to the sensation of the grass gently caressing your body. Listen to the sound of how the individual blades of grass interact with each other, creating a symphony of delicate touches. Allow yourself to fully relax, surrendering to the soothing embrace of the grass. As the grass settles around you, shift your focus to the gentle movement of the wind. Notice how the wind rustles through the grass. Pay attention to the varied ways the grass blades sway and brush against each other in response to the wind's caress. After a while, slowly and mindfully rise from your resting position.

July 3, 365 Movement Prompts, Day 361:
Find a serene spot where you can comfortably lie on the ground for a while, either indoors or outdoors, depending on your preference. Now, in your mind, travel to the base and top of your spine. If you're unsure of their exact locations, it's helpful to look it up and visualize an image. Start to move very slowly and imagine a slow and deliberate motion across the ground, contemplating the relationship between these two endpoints. Envision the diverse shapes you create on the ground as you move.

July 2, 365 Movement Prompts, Day 360:
Take a glass of water and a spoon. Move to an outdoor area with a variety of plants. Choose a plant to start the experiment. It can be any plant you find in the vicinity. Slowly pour a few drops of water onto the plant or a single blade of grass with the spoon. Observe the plant's reaction to the water. Pay attention to how the plant responds to the weight of the water. Repeat this examination with several other plants, making sure to choose a diverse range of species if possible. Compare and contrast the responses of different plants to the weight of the water. Create a movement or a sequence inspired by the observations you made.

July 1, 365 Movement Prompts, Day 359:
Head to a forest and locate a serene spot where you can comfortably lie on your back. Take a moment to observe the branches of the trees gently intertwining with one another. Then, let your imagination wander and envision the unseen network of roots beneath you, connecting and touching each other.

June 30, 365 Movement Prompts, Day 358:
Select a suitable outdoor location near your home where you can comfortably lie on the ground. Take time to contemplate the deep subsurface and its support of an entire biosphere isolated from the world above. Lie on the ground for a minimum of 10 minutes, allowing this contemplation to permeate your mind. Rise slowly from the ground, paying heed to the sensations and emotions evoked by your connection with the earth. Allow these sensations to guide your movements, letting them manifest as a small gesture.

June 29, 365 Movement Prompts, Day 357:
Head outside and locate a place that brings you immense enjoyment. Visualise in your mind's eye a circle with a diameter of approximately 5 metres. Take a seat beside the circle and take a moment to observe the movements occurring within it, as well as any entities passing through it. Make a note of these observations. Now, venture into the circle and explore the movements you encounter while being inside it. Afterwards, introduce five movements of your own into the circle, performing them independently.

June 28, 365 Movement Prompts, Day 356:
Go outside and find a place where you feel comfortable. Stand there and choose a "starting position." This can be any position that you prefer. Begin to observe if there is any wind blowing against your body. Imagine that this wind is the force that guides your movements. Feel the direction in which the wind is blowing. Notice its speed and whether it follows a specific pattern. Each time, select a different bone in your body to focus on. Start following the movement of the wind from that specific bone. Pay close attention to the weight of each bone and how they respond to the direction of the wind in the air. Explore this connection between your body and the wind that evokes your movements as a playful game.

June 27, 365 Movement Prompts, Day 355:
Repeat the last movement of the past minute as slowly as you can and as meticulously detailed as possible.

June 26, 365 Movement Prompts, Day 354:
Close your eyes for a moment and see if you can explore movement as touch within your own body. When you move, such as your spine, notice how the sensations change during the movement. Would you consider it a touch effect or a variation in touch resulting from different ligaments, muscles, etc.? Move around with this concept in your thoughts.

June 25, 365 Movement Prompts, Day 353:
Take the list of various touches you discovered yesterday and try them out for yourself. You can use only your hands for this, but if you feel comfortable, you could also engage your entire body.

June 24, 365 Movement Prompts, Day 352:
Select a small area of nature measuring approximately 50x50 cm (19.7 x 19.7 inches). Observe for a minimum of 10 minutes what is touching each other within this space, including objects, organisms, the soil, and any debris present. Take note of the different types of touches you encounter and provide descriptions that feel appropriate to you. Strive to be as precise as possible in your descriptions.

June 23, 365 Movement Prompts, Day 351:
Observe the weather today for a minimum of 10 minutes. Pay attention to the sensations on your skin, such as heat, cold, or moisture. Also, notice how the weather affects your posture in comparison to other types of weather. Approach it as if you are experiencing this weather for the first time. React to the weather with a gesture or a short sequence of movements. Similar to yesterday, avoid contemplating the accumulation or juxtaposition of elements - refrain from trying to develop a theme or a story.

June 22, 365 Movement Prompts, Day 350:
Perceive a single entity within your surroundings. Take at least 10 minutes to examine this entity closely. Afterwards, respond by a pose, a walk, or engaging in a particular movement in some chosen relation. However, do not attempt to establish a connection or necessarily remain within the world of this entity. Avoid thinking in terms of accumulating or developing a juxtaposition or even a theme. Simply place something beside it and observe what unfolds, acknowledging that the impulse will be influenced by both yourself and the entity.. Avoid striving for something extraordinary, humorous, or overtly concrete. Maintain your chosen pose, walk, or movement for a sufficient duration to sense how your choice interacts with the entity's movement or lack thereof.

June 21, 365 Movement Prompts, Day 349:
Consider pondering about a peculiar habit you have, such as in my case, never fully tightening the lids on jars. Alternatively, I know someone who never finishes their plate entirely and always leaves a bite behind. Take a moment now to jot down five reasons why you have this habit and then brainstorm five potential benefits of it. Next, attempt to perform this action or habit in five different novel ways.

June 20, 365 Movement Prompts, Day 348:
Walk at a leisurely pace and feel the ground beneath your feet as you take a stroll. Then, shift your focus to your feet and give them a nurturing massage. Take the time to treat each toe individually, gently rubbing the middle of the underside of your feet. Allow yourself at least 5 minutes per foot for the massage. Once you've completed the massage, take another walk and observe how your feet and your energy feel different. Now, direct your attention to the birds in the surroundings and listen to their songs. Choose a singing bird that resonates with you. Follow the bird's melodies by wiggling your toes to the rhythm of the tune. Continue doing this for as long as you find pleasure in it and fully immerse yourself in the experience.

June 19, 365 Movement Prompts, Day 347:
Begin by taking a stroll around the neighborhood. Find three different types of surfaces: for example, forest ground, asphalt, and a patch of grassy meadow. Spend some time on each surface, at least five minutes. Observe and note down how each surface affects your feet. Does it alter your way of walking? Pay attention to any changes in your focus, attention or energy caused by the different surfaces. Once you feel comfortable, expand your exploration to include your hands and the rest of your body. You can lie down on the ground and observe how the surface feels against your back. Experiment with various ways of interacting with the ground using your hands. After examining each surface, take five minutes to write down your experiences and observations.

June 18, 365 Movement Prompts, Day 346:
Allocate at least ten minutes, or perhaps even longer, to observe the grass in your vicinity and how it sways or remains still in response to the wind. Select a specific body part to assimilate this motion into your own physique. Should you feel at ease, you may expand upon this movement and incorporate the rhythmic essence of the grass throughout your entire body.

June 17, 365 Movement Prompts, Day 345:
Stand in the center of the room and take a moment to observe the empty space around you. Close your eyes and visualize how you can alter this space through your movements. Imagine yourself transforming the room with every step you take. Begin to move, allowing your body to respond naturally to the imagery in your mind. Consider how each movement affects the empty space of the room.

June 16, 365 Movement Prompts, Day 344:
Please jot down five notions of emptiness. These can also be definitions of emptiness from other individuals. For each of these five concepts, find a posture, movement, or action that embodies this emptiness for you.

June 15, 365 Movement Prompts, Day 343:
Consider the intricate interplay of your skeletal framework as it traverses the expanse of space. Each bone, with its unique weight, imbues movement with distinct qualities. Reflect upon the disparity between the delicate phalanges of your little pinky and the robust vertebrae that compose the upper spinal column. Engage in motion uninhibited by predefined pathways, allowing your imagination to unfold. Envision the bones, akin to celestial masses, colliding and altering their course while others gravitate towards one another. Embrace this interplay and discover the emergence of a nuanced lexicon of movement. Contemplate the assembly of masses, viewing it as a holistic composition. Dedicate yourself to exploring the transition from the allure between two bones to the magnetic attraction between another pair.

June 14, 365 Movement Prompts, Day 342:
Start moving in any way you prefer, allowing your body to initiate the movements naturally. As you engage in each movement, pay attention to any associations or thoughts that arise in your mind. Whenever you have an association or thought related to the current movement, perform an oppositional movement.

June 13, 365 Movement Prompts, Day 341:
Direct your attention to your pelvis. Imagine your pelvis as a floating entity, separate from the rest of your body, suspended in space. Explore the sensation of your pelvis gracefully gliding through the air, defying gravity. Feel the weightlessness as it moves independently. Now, shift your focus to the influence of gravity on your pelvis. Experiment with slow, fluid movements where your pelvis appears weightless, effortlessly floating upwards, forwards, or sideways. Transition into movements where your pelvis feels heavy, descending downwards with a sense of resistance as if succumbing to gravity's pull. Find a balance between these contrasting movements, creating a unique interplay between your pelvis and the force of gravity. Let your body express the sensations and dynamics of this relationship. Feel free to incorporate other body parts into the exploration, allowing them to respond and interact with the movements of your pelvis.

June 12, 365 Movement Prompts, Day 340:
Close your eyes and take a few deep breaths to center yourself. Visualize the small spaces between your bones, imagining them as pockets of air surrounding and flowing through your body. Slowly bring your awareness to your fingers. Gradually move each finger and focus on the sensations between the finger bones. Notice any tingling, lightness, or subtle movements within those spaces. Allow each unique sensation in each finger's space to inspire a movement. It could be a gentle curling, spreading, or stretching of the fingers. Now, shift your attention to your knees. Tune in to the spaces between the bones in your knees. Feel the subtle sensations and variations in those areas. Allow the sensations in each knee's space to inspire movements. You may choose to bend, extend, rotate, or sway your knees, reflecting the sensations you perceive. Continue this process, exploring other areas of your body where you can perceive these spaces between bones. Focus on each space individually, letting the sensations guide your movements. Feel free to repeat movements or linger in certain areas that evoke a stronger or more interesting sensation.

June 11, 365 Movement Prompts, Day 339:
Please think of and describe several movements or gestures that are commonly used to symbolize the beginning or initiation of an event or any form of start. These can be related to various contexts or activities. Feel free to include any examples that come to mind!

June 10, 365 Movement Prompts, Day 338:
Wherever you are, begin by observing the space around you. Take note of its dimensions, architecture, and any unique features. Notice how the light interacts with the environment, casting shadows and creating contrasts. As you become more aware of the space, start to imagine that your body is a mirror, capable of reflecting and embodying the qualities of the surrounding environment. Visualize yourself as a responsive surface that absorbs and reflects the space. Start to move, allowing your body to respond to the spatial qualities you observed earlier. Examine the structures, textures, and forms of the space by incorporating them into your own movement.

As you continue to mirror the space, explore the concept of reciprocity. Consider how the space itself responds to your movements, influencing your body in return. Notice any feedback or resonance between your body and the environment. Experiment with mirroring the space from different perspectives and angles. Move closer to walls, corners, or specific objects in the space. Observe how your mirroring can transform these elements, creating new relationships and dynamics. Let go of any preconceived notions and allow yourself to be guided by curiosity.

Finally, take a moment to reflect on your experience. What did you discover through this exploration of mirroring space?

June 9, 365 Movement Prompts, Day 337:
Imagine that your arms are being lifted by a similar force to gravity, but in an upward direction. Begin by finding a spacious area where you can move freely.  Take a few moments in your own way to arrive at this place. As you start to move, imagine that there is an invisible force gently pulling your arms upward. Allow this imagined force to guide the movement of your arms, lifting them slowly and gracefully. Start to walk slowly through the space, maintaining a deliberate and controlled pace. As you move, keep your arms elevated, feeling the sensation of them being lifted by this upward force. Explore the different qualities of movement that emerge from this imagined force. Experiment with the speed and rhythm of your movement. Slow down even further, almost as if you are moving in slow motion. Allow each step to be deliberate and intentional, feeling the weightlessness and elongation in your arms. As you continue to move, become aware of the space around you. How does your presence and the positioning of your arms alter your perception of the space? How does the space influence your movement? Find moments of pause where you can hold a particular position, maintaining your elevated arms as if defying gravity. Feel the tension and energy in your body as you resist the downward pull. Let your body respond intuitively to the sensations and imagery. Explore variations of the movement, such as reaching with one arm while the other remains elevated or incorporating subtle rotations and twists.

June 8, 365 Movement Prompts, Day 336:
Small explosions arise from minuscule movements in your body. Begin by standing in a relaxed and centered position, feet hip-width apart, arms hanging loosely by your sides. Take a moment to connect with your body and become aware of any subtle sensations or impulses that arise within you. Notice the tiniest movements and shifts happening within your body. Start by focusing on a specific body part, such as your hand or foot. Slowly initiate a minuscule movement in that body part. It could be a gentle trembling, a slight sway, or a delicate rotation. Allow the movement to emerge naturally from within. As you continue with this minuscule movement, gradually let it expand and intensify like a small explosion rippling through your body.

Notice how the small explosions reverberate through your body, affecting your overall physical and energetic state.

June 7, 365 Movement Prompts, Day 335:
While walking, consciously dedicate a moment to relax each part of your body individually. Visualize a subtle micro-fall for that specific body part, as if it momentarily releases any resistance against gravity. Engage in this practice with a minimal emphasis on mind-planning, thinking, or resistance, instead allowing a natural flow of relaxation to guide your movements.

June 6, 365 Movement Prompts, Day 334:
Select five words from a dictionary that you are unfamiliar with. Prior to reading their definitions, perform a movement or a sequence of movements that represents your personal interpretation of each word.

June 5, 365 Movement Prompts, Day 333:
Select an appointment in your agenda that requires rescheduling. This could be a doctor's appointment, a business meeting, a personal consultation, or any other type of appointment.

Identify the elements: Analyse the various factors involved in rescheduling the appointment and consider all the individuals, objects, animals, and other entities who are involved. Reflect on the movements, actions, and interactions that will be affected by rescheduling this appointment, when they occur, and where they take place. Take 10 minutes to create a comprehensive list of all the aspects you can think of.

June 4, 365 Movement Prompts, Day 332:
Stand still in a place outdoors. Imagine that there are spaces between your bones, spaces that feel like when you exhale and wait for the next inhale to come. Scan your entire body and traverse all the spaces where bones meet. Start moving from the concept of these spaces in between. Let the sounds in the surroundings inspire you.

June 3, 365 Movement Prompts, Day 331:
Step outside to a location beyond your home, where you experience a profound sense of relaxation. This place can be of your choosing. However, refrain from carrying any electronic devices with you. Dedicate some time to pause at this spot and experiment with various methods of pausing, until you discover the most fitting one for this particular place. Consider how your pause can enhance this location.

June 2, 365 Movement Prompts, Day 330:
Take note of how the imagination enlists the mobilization of muscular action. Observe the muscles of one's nose and mouth as they witness a friend in sorrow or joy, or as they gaze sympathetically at a child or adult consuming bitter medicine. Notice that it is the facial muscles that respond to the imagination, not the toes or fingers.
Recollect five occurrences from this day and ruminate upon how your facial muscles orchestrated their own nuanced choreography in response to these situations. Summon forth these memories, summon the sensations. Position yourself before a mirror, whereupon you shall endeavor to replicate those intricate facial gestures once again.

June 1, 365 Movement Prompts, Day 329:
Our bodies undergo multiple changes throughout the day. I experience a different level of energy in the morning compared to during lunch. Take today to observe the fluctuations in energy within your body throughout the day.

May 31, 365 Movement Prompts, Day 328:
Place a towel on the floor and use it as a stage. Step onto and off the stage, and every time you step on it, perform a movement that reminds you of a moment during the day. Step on the stage at least ten times. If more moments arise, you can always do more!

May 30, 365 Movement Prompts, Day 327:
Find a serene outdoor location suitable for a leisurely walk.
Set aside a notebook or electronic device for documenting your observations.
Ensure you have at least 20 uninterrupted minutes for this exercise.
Start your walk, maintaining a relaxed pace. Take a moment to center yourself, focusing on the present moment and your surroundings. As you stroll, allow your gaze to wander, capturing the constant movements occurring in the environment – the sway of trees, the dance of sunlight on water, and the fluttering of leaves in the wind. Think and look at the world as a constant state of transformation. Notice also the fluidity and continuous motion of your body, the ever-shifting interplay between muscles, bones, and breath.
Find a comfortable spot to sit or stand. Take out your notebook or electronic device and reflect upon the movement-filled landscape you have witnessed. Describe your perceptions with a language aimed at immersing the reader in the transformative world you experienced. Find “new " words that describe the metamorphosis of the environment and your physical presence.

May 29, 365 Movement Prompts, Day 326:
In this assignment, we delve into the intricacies of the breath, examining its four distinct phases: inhalation, pause, exhalation, and pause. Each phase possesses its unique rhythm, duration, and flexibility, influenced by internal physiological and psychological states, as well as external environmental conditions.
By consciously engaging with the rhythm and qualities of our breath, we strive to heighten our awareness of its profound impact on our bodily sensations, energy levels, and communication abilities. This assignment invites you to seize the moments you spend in the bathroom as opportunities to observe the fluctuations in your breath.
As you go about tasks like brushing your teeth, taking a refreshing or invigorating shower, and briskly drying your skin with a towel, notice how these actions alter your breath. Take the time to consciously acknowledge these changes and experiment with modifying your breath at times or adjusting your movements.

May 28, 365 Movement Prompts, Day 325:
Look up an image of how your femurs are related to the pelvis, patella, and tibia. Carry on with your daily tasks, but ponder how the femur bones are connected to the space around you for a while. Visualize them as objects in the room that you consistently shift as you move.

May 27, 365 Movement Prompts, Day 324:
Allow your gaze to wander and rest upon different beings around you, such as people, animals, lichens, plants or even objects. Observe their movements, gestures, postures, and energy, noticing their unique qualities. Bring your hands in front of you, palms facing upward, and gently curl your fingers into a relaxed position. Begin to create movements with your fingers. As you move, envision your fingers representing a being that caught your attention earlier. Allow the qualities of that being to inspire the movement of your fingers. Select one being that resonated strongly with you. Start embodying the gestures, postures, and essence of that being through the movement of your fingers.

May 26, 365 Movement Prompts, Day 323:
Our thoughts also have a great impact on the body. If thinking leads to inhibition, a discerning observer can notice a slight stiffening of the spine, as well as clear changes in breathing patterns. In moments of intense emotional involvement, even blushing or facial redness can occur due to increased blood circulation, as muscles move both blood vessels and bones. Thoughts of arrogance can result in an involuntary tilting of the head and a jutting chin. The suggestion of inferiority leads to a downward bend of the entire body. Select sentences, words, or paragraphs from a book, newspaper, or other written text. Read them and then write down the effect they have on your body. What do you feel? And what do the sentences evoke in your thinking?

May 25, 365 Movement Prompts, Day 322:
Find a comfortable spot on the grass and gently sit down, allowing yourself to settle into a relaxed seated position. Take a moment to observe the grass beneath you, recognizing that it is in a constant state of change, even as you remain seated. Begin to explore movement from your seated position, focusing on how the imagery of the changing grass affects your body and motion. As you move, maintain an awareness of the constant changes happening beneath you and how it influences your own body's transitions. Emphasize a sense of mindfulness throughout the movement exploration, allowing yourself to be fully present in each moment and fully immersed in the imagery of the changing grass.

May 24, 365 Movement Prompts, Day 321:
Step outside and find a secluded place where you can move freely without disturbances, a natural space with no personal memories attached. Take a moment to stand still. Breathe deeply, allowing your body and mind to relax. Begin by reaching down with one hand, foot, or whole body, and gently explore the ground beneath you. Imagine you are reading Braille, absorbing the texture and contours with heightened sensitivity.
Take time to fully experience the physical sensations as you connect with the ground. Once you have done enough exploration, sit or find a comfortable position. Start writing about a memory from your youth when you were in nature for 10 minutes. Set a timer and let the words flow freely, allowing the memory to guide your pen as you reflect on how you discovered and experienced things as a child. After writing, stand up and begin moving, allowing the childhood story to serve as a guide for your exploration. Embrace the qualities of your memory: curiosity, wonder, and a sense of discovery. Engage your senses fully, just as you did in your childhood experiences. Move through the space, paying attention to how your body responds to the environment.
If you are not much of a mover, you could also do this exercise very small or in a way that comforts you.

May 23, 365 Movement Prompts, Day 320:
Close your eyes and visualize yourself in a space where gravity is not limited to the conventional downward direction. Imagine gravity pulling and pushing your body from various angles, challenging your balance and movement patterns. Embrace the sensation of being guided by these unconventional gravitational forces. Begin in a neutral standing position, grounding yourself and feeling the presence of the different gravity fields around you. Slowly initiate movement, allowing your body to respond to the external influences of the gravity fields. Experiment with weight shifts leaps, and falls, exploring the multidirectional forces acting upon you.

May 22, 365 Movement Prompts, Day 319:
Observe someone's movements in your vicinity. Notice how they walk, for instance, the swaying of their hips or the way they place their feet on the ground. Mimic these movements but at a slow or decelerated pace. Strive to be as detailed as possible.

May 21, 365 Movement Prompts, Day 318:
When you slow down just before making contact with an object while reaching for it or picking it up, your hands may experience various sensations. Here are a few common sensations you might feel:
Tactile Sensation: As your hands approach the object, you may begin to perceive a slight change in temperature, texture, or surface characteristics. Your fingertips might detect the object's properties, such as its smoothness, roughness, hardness, or softness.
Anticipation: Slowing down before touching the object can create a sense of anticipation in your hands. You might experience an increased awareness of the imminent contact and the pressure required to grasp the object successfully.
Kinesthetic Feedback: Your hands possess proprioceptive receptors that provide feedback on the position, movement, and tension in your muscles and joints. By slowing down, you allow these receptors to gather more detailed information, enabling you to sense the object's weight, shape, and position relative to your hand.
By deliberately slowing down the moment just before grasping or reaching for an object, you can become aware of these different sensations. Utilize this awareness as inspiration to take a few moments to explore the object in various ways.

May 20, 365 Movement Prompts, Day 317:
Jot down your personal interpretation of the term "emptiness". Perform this task thrice, at three distinct instances throughout your day. Prior to retiring for the night, peruse all three descriptions and contemplate how they resonate within your body. Do they evoke different sensations?

May 19, 365 Movement Prompts, Day 316:
When you visit a location today, leave a choreographic note for a stranger. Compose a single sentence that provides this individual with guidance to where you are, either in your thoughts, physically, or both!

May 18, 365 Movement Prompts, Day 315:
Focus on your hands and feet simultaneously, observing their natural alignment and the relationship between them. Explore mirroring movements between your hands and feet. For example, if your hands move in circles, allow your feet to follow the same pattern.

Experiment with different qualities of movement, such as slow, flowing motions or sharp, percussive gestures, aiming to achieve harmony between your hands and feet.

Select a specific movement from your hand repertoire that you find particularly interesting or expressive. Begin by performing this movement with your hands, fully embodying its qualities and nuances. Gradually, translate this movement into your feet, finding ways to replicate the same dynamics and intentions. Explore how your feet can articulate and express the essence of the chosen hand movement. Merge the movements of your hands and feet, seeking to create seamless transitions and cohesive patterns. Play with variations, such as initiating movements with your hands and having your feet respond or vice versa. Experiment with different levels, directions, and spatial pathways, allowing your whole body to engage in this dynamic conversation between hands and feet.

May 17, 365 Movement Prompts, Day 314:
Find a quiet (outdoor) space. Begin by taking a walk, focusing your attention on the pressure you exert on the ground with each step. Reflect on the various ways your feet interact with the earth's surface. Consider the different points of pressure. Experiment with changing the points of pressure and exploring alternative ways your feet can connect with the ground.

Throughout the exercise, avoid looking down and instead engage your "mind's eye" to observe and analyse your movements. Aim to relax the rest of your body as much as possible, allowing your feet and the ground to become the primary focus.

Visualise the pressure created by your feet as a sound score, understanding that sound is essentially a manifestation of pressure. As you continue walking, pay attention to the rhythmic sound of your steps and how it corresponds to the changing points of pressure and connections with the earth. Take your time to experience and explore the interplay between your feet and the ground, observing the intricate relationship between movement, pressure, and sound.

May 16, 365 Movement Prompts, Day 313:
Find a comfortable space where you can stand without distractions. Convey each thought that arises in a single movement. Carry out this exercise for as long as you desire.

May 15, 365 Movement Prompts, Day 312:
When you wake up tomorrow morning, gradually transition into a slow, deliberate awakening, emphasising the connection between body and mind. Move slowly and attentively as if discovering each movement for the first time. Explore this transition from sleep to awake as slowly as possible.

May 14, 365 Movement Prompts, Day 311:
Select five extremely tiny movements, almost imperceptible to someone observing you. Repeat these movements in a sequence for at least half an hour. Then, reflect on how this affects the sensation in your body.

May 13, 365 Movement Prompts, Day 310:
Create a short instructional video for a family member. Choose any subject you like. Demonstrate the steps clearly and concisely, using visual cues and concise instructions. 

May 12, 365 Movement Prompts, Day 309:
Create a dance sequence based on your most recent message (WhatsApp, Signal, Phone Message, Email or Any Other Means of Communication). Interpret the message as a movement or gesture, which can be literal or abstract. Then, take a look at an older message and repeat the process. Build on each other's movements to form a complete dance sequence that follows the chronological order of the messages.

May 11, 365 Movement Prompts, Day 308:
Recall a moment today when you felt uncertain. Let this feeling guide your movements. Also, consider someone you know well who has experienced doubt and draw inspiration from their experience for your dance. Merge your own sensations and the other person's movements into a brief one-minute performance. Contemplate what the opposite movements and sensations would entail. Finally, create a one-minute improvised dance using the opposite movements and sensations.

May 10, 365 Movement Prompts, Day 307:
Take one page from your notebook where you have scribbled down something, whether it's a to-do list or a jumble of notes from a phone call. Although these notes may be overwhelming, try to view them as a cloud of thoughts. Write down all the physical activities that you can identify from the notes as physical activities.

May 9, 365 Movement Prompts, Day 306:
Find a comfortable spot on the floor and lie down. Close your eyes and imagine that your body has no anatomical structure. You have no idea what it looks like or how it moves. Imagine this for a couple of minutes while scanning your whole body with your minds-eye. With this blank slate in mind, start to move as if it's the first time you've ever moved before. Your bones are light and weightless, and you have no preconceived notions of what you "should" be able to do.

May 8, 365 Movement Prompts, Day 305:
Go outside and take a stroll without any expectations. Do not bring your mobile phone or any other distractions, and refrain from carrying a watch. Additionally, choose a different path than your usual one and let your curiosity guide you in selecting a direction.

May 7, 365 Movement Prompts, Day 304:
Select a book from your bookshelf, then select one page from that book and choose one sentence from that page. Next, pick another book from your shelf, select one page from it, and choose one sentence from that page. Repeat this process with a total of 25 books, writing down each chosen sentence below the other. Then, use these sentences to reconsider how you look at your room and your experience of it.

May 6, 365 Movement Prompts, Day 303:
Visualize your entire back as present as your front side. Invite someone to join you and initiate a conversation while facing away from each other. Begin to move your backs in a manner that represents or reinforces the situation.

May 5, 365 Movement Prompts, Day 302:
Take a moment today to observe the weather. Write a few sentences about your sensory experiences due to the weather. What kind of sound does the rain make? What scent do you detect when it rains or when the wind blows? How do you feel the warmth of the sun on your skin?

May 4, 365 Movement Prompts, Day 301:
During your daily teeth brushing routine, take a few moments to create a choreography using your feet, the surface you're standing on, and the sound of your toothbrush bristles.

First, stand with your feet shoulder-width apart on a flat surface such as your bathroom floor. Begin brushing your teeth, paying attention to the sound the bristles make as they touch your teeth. Next, try incorporating small foot movements such as stepping back and forth, shifting your weight from side to side, or adding a little bounce to your step. As you move, experiment with how the sound of the brushing changes based on the pressure you apply to the bristles.

Continue to explore the movements you can create with your feet and the surfaces around you while brushing your teeth. Maybe you can even try adding some arm movements or facial expressions.

May 3, 365 Movement Prompts, Day 300:
Different thoughts, different feelings, different body. Identify one common social situation that you have encountered today. For example, talking with a friend, waiting in a queue, dealing with a difficult colleague, etc. For the chosen situation, identify one aspect that requires flexibility and one that requires resistance. For example, in a conversation with a friend, you might need to be flexible in your communication style to adapt to their needs while also maintaining resistance in setting boundaries if the conversation becomes too personal. Take a couple of minutes to consider how you think about the resistance in the chosen situation. How does this feel in your body? Is there a particular place you feel it in your body? Do the same thing with what you find requires flexibility.

May 2, 365 Movement Prompts, Day 299:
Play a video on your laptop, facing the screen towards a wall. Focus on the light projected onto the wall, imagining it as the sound of your dance. Improvise a dance piece for as long as you desire, allowing the light to guide your movement

May 1, 365 Movement Prompts, Day 298:
Take a map that you use regularly in your daily life and use it as a starting point for 10 minutes of creative writing. Write without overthinking or censoring your ideas.

April 30, 365 Movement Prompts, Day 297:
Repeat the last movement of the past 30 seconds, aiming to be as detailed as possible.

April 29, 365 Movement Prompts, Day 296:
Sound has the capability of mingling easily with other sounds. Movements have this capability to a lesser extent. We often perceive two distinct movements instead of a unified one. Choose two movements that have a sound quality or make a sound themselves. Switch from one movement to the other with its own rhythm, making the transition from one movement to the other the most important part.

April 28, 365 Movement Prompts, Day 295:
Something I often do when I move is to think about how the air or wind flows through my bone structure. I imagine my bones are like leaves and how the wind plays with them. Imagine this for yourself and discover for a few minutes how this affects your movements.

April 27, 365 Movement Prompts, Day 294:
Look through your eyelashes into the world. This blurred world is somewhere between being open and closed. Look like this for 30 minutes at the world. Then, write about your experience for 10 minutes.

April 26, 365 Movement Prompts, Day 293:
Throughout a single day, one's mood can fluctuate significantly. For some, these fluctuations may be minor, whilst for others, they can be more pronounced. These mood changes can be viewed as a reflection of our relationship with our surroundings, our thoughts, and our connection with our own bodies. It's akin to an energy flow that we often disregard as it doesn't fit within our busy schedules. Therefore, today, try to take note of your changing moods and make some subtle adjustments. Instead of working against them, harness them. For instance, if you're feeling a sense of sadness, take a moment to slow down and appreciate the details around you. Conversely, if you're experiencing a burst of energetic or almost aggressive energy, consider engaging in activities that require more physicality and bravery. Personally, I find it immensely rewarding to experiment with this concept. It allows one to appreciate the temporal nature of emotional landscapes.

April 25, 365 Movement Prompts, Day 292:
"Consortium". If you find yourself in a situation today where you're feeling a lot of resistance, try to play and collaborate with that resistance instead. How can you use this resistance to your advantage and turn the situation into a playful and enjoyable one? Start by researching the specific topic in the situation that's causing the resistance. Create a small, almost invisible movement to work with this resistance. It should be a relaxing, joyful movement that creates space and improves your breathing. Every time you feel that resistance, do this small movement. Pay attention to the rhythm of the movement and when to do it, and when not to.

April 24, 365 Movement Prompts, Day 291:
Take a stroll in your neighbourhood and take note of the different sounds you hear. See how they affect your inner landscape, or perhaps not. Even the slightest change in mood can alter your walking pace - whether you slow down, speed up, take shorter steps, use your toes more instead of the ball of your foot, or experiment even further.

April 23, 365 Movement Prompts, Day 290:
Make yourself comfortable by lying on the floor, bed, or couch. Tune in to the sensation of your lips. How much of your lips can you feel, and what kind of sensation are you experiencing? Now, shift your attention towards your nose, cheeks, and chin. How much can you sense, and what are the sensations like? Gradually extend your focus to your eyes, the surrounding area, and jaws. Keep broadening your focus until you are trying to sense your entire body. Once you have achieved this, start perceiving things outside your body, such as the surface you are lying on and the air around your body. After this, stand up, give your body a little shake, and continue with your day.

April 22, 365 Movement Prompts, Day 289:
"Adventitious responses" - try not to plan out your response in advance during conversations today. Instead, actively listen until your friend has finished speaking, then offer a reply that begins with something you wouldn't typically say, but that could add an interesting dimension to the conversation.

April 21, 365 Movement Prompts, Day 288:
Lay down in your bed before going to sleep. Take a moment to sense how the mattress feels underneath you, almost like another body. Start to move your body, paying attention to how each movement creates an imprint on the mattress.

April 20, 365 Movement Prompts, Day 287:
The word "assent" has been on my mind quite often lately as I work on my movement practice. I find that there are often numerous self-imposed restrictions in my head about how to move, or what kinds of movements are considered "correct". These same limitations can also be found in everyday activities, such as sitting behind a laptop. So, as you sit there, take a few minutes to explore different ways of positioning yourself behind the screen.

April 19, 365 Movement Prompts, Day 286:
Imagine that the ground beneath you is like a skin, similar to your own. The Earth is composed of various materials and is not entirely solid. Instead, it is porous and sometimes dense. Additionally, the Earth's temperature varies. Take a moment to sit, lie down, or stand on the ground and contemplate this concept. Then, start moving and consider how the surfaces could interact in various ways.

April 18, 365 Movement Prompts, Day 285:
Choose a part of your body that you are particularly sensitive to, such as the corners of your mouth or the skin on your wrists. Then, find something in your environment that brings you a feeling of blissful touch or contact, like the gentle way the wind brushes against the leaves during spring or the softness of a cat's paws as they walk on the ground. Once you have identified this sensation, imagine it being transferred to the body part you chose. Take a few moments to breathe and focus on this feeling, then visualize it spreading throughout your entire body.

April 17, 365 Movement Prompts, Day 284:
Move at a languid pace while performing a daily task ( one that you find boring) as if time inside operates at a slower pace than outside. Pause frequently. Resist speeding up. Practice waiting, resting and rejuvenating.

April 16, 365 Movement Prompts, Day 283:
Go outside and stand in an open area where you can feel the wind on your body. Close your eyes and allow yourself to feel the sensation of the wind against your skin. As the wind blows, imagine it as a force moving through your body, from the soles of your feet to the top of your head. Begin to move your spine in response to the movements of the wind. If the wind is blowing gently, move your spine slowly and smoothly, allowing your body to sway and flow with the wind. If the wind is blowing more forcefully, move your spine with more intensity, allowing your body to twist and turn in response.
Keep your eyes closed and focus on the sensations in your body as you move, paying attention to the way the wind is affecting your balance and your connection to the earth. Continue to move your spine in response to the wind for several minutes or until you feel a sense of release and relaxation.

April 15, 365 Movement Prompts, Day 282:
As you move, imagine that your bones are not just moving but drifting in the air. Imagine your bones as being weightless as they move through space. Pay attention to the sensations in your body.

April 14, 365 Movement Prompts, Day 281:
Take a heavy object in your surroundings that can be held in one hand. Visualize the object becoming a part of your body, then release it and begin moving while keeping in mind the sensation of holding the object. Continue with your daily activities while concentrating on the feeling of the object in your hand for as long as feasible.

April 13, 365 Movement Prompts, Day 280:
A constitutive mechanism that affects our daily lives is the circadian rhythm. It is the internal biological clock that regulates our sleep-wake cycle, hormone production, and other bodily functions. The circadian rhythm is influenced by external cues, such as daylight and temperature, as well as internal cues, such as our genetics and behavior.

Our circadian rhythm affects many aspects of our daily lives, including our energy levels, mood, and cognitive function. Disruptions to our circadian rhythm, such as from jet lag or shift work, can have negative effects on our health and well-being.

For this movement assignment, choose a moment in the day when you feel very low on energy. Lie on the ground and observe how this tiredness feels in your body. Notice any micro-movements that you discover. Take the time to imagine that you are in a landscape where different things are happening.

April 12, 365 Movement Prompts, Day 279:
Have you reacted defensively to something today? If you were to choose a body posture to express this defense, what would it look like? Stand in this position for one minute, and then change to a position that you would have preferred to respond with.

April 11, 365 Movement Prompts, Day 278:
Dormancy refers to the state of hibernation that some animals enter into during the winter. During this period, the animal's metabolism slows down, their body temperature drops, and their physical activity significantly decreases. This allows the animals to conserve energy and survive when food and resources are scarce. Plants also exhibit dormancy during the winter or dry seasons, where they reduce their metabolic activity and become temporarily inactive until environmental conditions become more favorable for growth and development. If you feel that the environment is not favorable for you today, try slowing down for a few moments as if you are in a dormant state.

April 10, 365 Movement Prompts, Day 277:
If you are feeling stressed today, take a moment to look at the ground outside. Spend one minute using your senses to observe and learn as much as you can about the earth. Then, create a one-minute of movement to transfer this newfound knowledge into your body.

April 9, 365 Movement Prompts, Day 276:
Research amorphous structures: Start by researching and learning about amorphous structures. Amorphous structures are shapes that have no definite form or boundaries. They are often seen in nature and can be created by arranging objects in a non-linear, organic way. Look for examples of amorphous structures in nature. Experiment with movement: Once you have a basic understanding of amorphous structures, begin to explore these forms in movement. Experiment with different ways of moving your body to create amorphous shapes. Consider using your whole body, as well as individual body parts, to create shapes that are fluid and constantly changing.

April 8, 365 Movement Prompts, Day 275:
Embark on a stroll through nature, and begin moving slowly and deliberately. Pay close attention to the intricate details of your surroundings, taking note of the various movements - both minuscule and grand - that unfold around you.
Next, envision your physical being as an ecosystem akin to the lush forests and verdant fields encompassing you. Contemplate the myriad of bacteria and organisms that coexist within your body, akin to the plants and animals that flourish within the natural world. Allow yourself to be consumed by this notion for at least ten minutes, completely immersing yourself in the experience. Be mindful of any modifications in your perception of your own body or the environment around you. If a companion accompanies you, engage them in a dialogue surrounding this idea.

April 7, 365 Movement Prompts, Day 274:
Do the same assignment as yesterday, but today outside.

April 6, 365 Movement Prompts, Day 273:
Choose a shape: either a round receptacle or a stick-like shape. Once you're blindfolded, move around your room and locate the shape you've selected. Focus your attention on this object and research it carefully, paying attention to its texture, weight, and any other notable features. Consider how this object could be incorporated into your body, and imagine how it might feel to move and interact with it as if it were an extension of yourself.

April 5, 365 Movement Prompts, Day 272:
Focus on the concept of deformation. Consider how objects can be transformed or altered through changes in shape, size, or texture. Using this concept as a starting point, begin to move your body in ways that simulate deformation. For example, you could twist your torso to simulate a warped shape, or contract and release your muscles to simulate changes in texture. As you move, pay attention to how the concept of deformation influences your movement choices. 

April 4, 365 Movement Prompts, Day 271:
Begin by identifying the most mundane movements that occur from someone in your surroundings, and then start experimenting with those movements.

April 3, 365 Movement Prompts, Day 270:
Try to bring yourself as slowly as you can to the ground. Try to feel every shift of weight in your body.

April 2, 365 Movement Prompts, Day 269:
Allow the sound of a buzzing fly in the night to inspire a spontaneous dance. If no fly is present, seek out another insect, whether inside or outside your home, and allow its movements to guide your dance. Let the creativity of nature guide your body.

April 1, 365 Movement Prompts, Day 268:
Try to explore the movements that you can make with your mouth and a white piece of paper while contemplating the word "colonization."

March 31, 365 Movement Prompts, Day 267:
In this movement assignment, you will explore the sense of touch by interacting with various surfaces and bodies. Touch different surfaces around you, such as the ground, walls, or furniture, and notice if you feel any resistance before making contact. If not, try to touch with resistance. Next, explore touch with different bodies, including your own, a pet's, or a friend's, and notice any resistance before touching. Try to touch with resistance and then without resistance.

March 30, 365 Movement Prompts, Day 266:
Create a movement exploration using a twofold organization of your body, such as right and left, top and bottom, or front and back.

March 29, 365 Movement Prompts, Day 265:
Begin a movement exploration using your feet and hairbrush as a starting point.

March 28, 365 Movement Prompts, Day 264:
Select a newspaper and find as many different postures as possible within the images. Then, using your own body, replicate each of the postures that you find. 

March 27, 365 Movement Prompts, Day 263:
If you had tiny roots, what would standing look like to you? Would there be a change in your posture as you imagine this for some time?

March 26, 365 Movement Prompts, Day 262:
Select one body part, such as your finger, and find a place in the room to connect it to. Use this connection as a starting point for exploration, while maintaining the connection between your body and this focal point.

March 25, 365 Movement Prompts, Day 261:
Begin by taking a few steps and noticing the habitual structure of your walking. Pay attention to your posture, stride length, and foot placement. Next, start to experiment with small changes in your walking structure. This could include altering the angle of your foot placement, or adjusting the height of your steps. As you continue to walk, imagine that you are sculpting the space around you with your movements. Each step you take is like adding a new form or shape to your sculptural creation. Experiment with different speeds, directions, and levels of movement. Consider how each movement contributes to the overall sculpture you are creating.

March 24, 365 Movement Prompts, Day 260:
Listen carefully to the noises of the environment and identify one object within your reach. Once you have selected your object, explore its sound potential by moving it around. Try different ways of using the object to produce unique sounds, paying attention to the rhythm and tempo of your movements.
As you manipulate the object, imagine that you are composing a piece of music using the sounds of the environment. Be creative and experiment with various techniques to achieve a diverse range of sounds.

March 23, 365 Movement Prompts, Day 259:
In this movement assignment, you will focus on becoming aware of the warm and dark places in your body, such as under your arms, elbows, knees, between your toes, and other areas. As you move, keep your attention on these places and consciously keep them soft. This will not only help you to connect with your body but also bring a sense of ease and relaxation to your movements. Take the time to notice any sensations that arise in these areas, and allow yourself to fully experience them. By bringing awareness to these often overlooked parts of your body, you may discover new levels of comfort and fluidity in your movements.

March 22, 365 Movement Prompts, Day 258:
Take the time to research how many different movements you can make with your hands and fingers.

March 21, 365 Movement Prompts, Day 257:
How would you translate the word "dissolve" into movement? Frind different ways.

March 20, 365 Movement Prompts, Day 256:
What does an explosive movement look like to you? Perform five explosive movements.

March 19, 365 Movement Prompts, Day 255:
Find an object that is roughly the size of your head. Your task is to explore different ways of carrying this object by surcharging yourself with as many ways as possible. Consider different parts of your body that can be used to carry the object, such as your hands, arms, shoulders, neck, head, or even your feet.

March 18, 365 Movement Prompts, Day 254:
Start by moving slowly and quietly. Try to make your movements as silent as possible. Gradually increase your speed, but make sure you don't lose the quality of your silent movements. Pay attention to your body and how it moves through space. Can you feel the subtle shifts in your weight and balance as you move faster? Take your time and be mindful of each movement.

March 17, 365 Movement Prompts, Day 253:
Experiment with different movements and transitions that create a sense of being almost out of balance. Once you have a few movements you like, start to string them together into a dance sequence. Play with the tempo and dynamics to create a sense of tension and release in the dance.

March 16, 365 Movement Prompts, Day 252:
Begin by laying on the ground with your arms and legs extended, and close your eyes. Take a few deep breaths and start to visualize the bones in your body as if they were made of wood drifting on the water. Each bone is separate from the others, moving independently as they float on the surface. Spend ten minutes in this visualization, allowing your muscles to relax as much as possible.
After ten minutes, slowly move your limbs, but maintain the water-wood quality in your movements. Imagine you are still floating on the water, with each bone moving smoothly and independently. As you progress, keep your muscles relaxed and your breath steady. Continue for another ten minutes.

March 15, 365 Movement Prompts, Day 251:

"Walking with weight on the heels and weight in front: What does it do for your presence?"

March 14, 365 Movement Prompts, Day 250:
Explore the discomfort of your environment by finding the most challenging spot to sit in your house. Once you have identified it, take a seat and begin to playfully engage with all the discomforts you encounter. Experiment with your posture and movements, shifting and adjusting to find new ways to adapt to the discomforts. Embrace the challenge of the situation and allow yourself to be curious about the sensations that arise.

March 13, 365 Movement Prompts, Day 249:
Imagine that your eyes have transformed into skin. Visualize your newly evolved skin-eyes, sensing the environment around you through touch and texture, rather than relying on sight. Move your head slowly from side to side, feeling the subtle changes in the air and the surface beneath you. Notice how the textures and sensations differ from what you would typically see. With each movement, allow yourself to fully immerse in this alternate mode of perception, and explore the world through your new skin-eyes.

March 12, 365 Movement Prompts, Day 248:
Choose one object from your house that you can hold comfortably. Feel the weight and texture of the object in your hand. Take a few deep breaths, and bring your attention to the center of your body, just below the navel. Begin to move with the object in your hand. You can move in any way that feels natural - walking, spinning, swaying, etc.
As you move, try to maintain your focus on the center of your body. Notice how the weight and texture of the object affects your movement. Rather than seeing the object as something separate from your body, try to integrate it into your movement. Feel how the object becomes an extension of your body. Spend a few minutes exploring movement with this object. Try moving in different directions, at different speeds, and with different levels of intensity. When you feel ready, set the object down and choose a different one to explore. Repeat steps 2-7 with each object you choose. Remember to stay connected to the center of your body throughout the exercise.

March 11, 365 Movement Prompts, Day 247:
Choose a few movements that challenge your balance. As you move through each exercise, focus on the coordination between your movements and your nervous system. Notice how your body adapts and responds to each movement and how your nervous system helps you to maintain balance and control.

March 10, 365 Movement Prompts, Day 246:
Begin initiating movements using your elbows and knees, and continue for as long as desired.

March 9, 365 Movement Prompts, Day 245:
Find an audiobook, radio show, or podcast and listen to it for 8 minutes. While listening, keep a pen and paper handy and write down all the words that catch your attention or that you are gravitated towards. These could be words that stand out to you for any reason, whether they are repeated often, have a unique sound, or have a personal connection for you. Look through the list of words you wrote down and choose three you feel drawn to. For each of the three words, write a short memory associated with that word. Use these memories to create a short dance piece or video performance. Consider how you can incorporate movement and gesture to evoke the memories you have associated with each word. Think about the mood and tone of the memories, as well as any physical details that stand out to you.

March 8, 365 Movement Prompts, Day 244:
Begin by taking a few deep breaths and focusing your attention on your body and your emotions. Think about situations or experiences that make you feel irritated. Start to move in a way that reflects the feeling of irritation, using sharp, angular movements that convey tension and frustration. For example, you might start with a series of jerky arm movements as if you are swatting away an annoyance. Let your movements build in intensity, allowing your body to express the full range of your irritation. Incorporate stomping, pacing, or other movements that convey a sense of restlessness or agitation.

March 7, 365 Movement Prompts, Day 243:
Begin by gathering a variety of objects from around your room that have different textures and shapes. These could include a tennis ball, a rolling pin, a scarf, a brush, a wooden spoon, or any other object that you can comfortably roll, press or rub against your feet. Set up a comfortable and safe space where you can move and access the objects without tripping or slipping. Start by warming up your feet with some basic stretching exercises. Wiggle your toes, flex and point your feet, and rotate your ankles to get your feet ready for the massage. Choose one object and use it to massage your feet. Roll it under your arches, press it against your heels, or rub it along the soles of your feet. Experiment with different pressures and movements to see what feels best for you. As you massage your feet, notice how the texture and shape of the object affects the sensations in your feet. Pay attention to any areas that feel particularly tight or sore, and focus on those spots for a few extra moments. After a few minutes, switch to a different object and continue massaging your feet. You can use a different object for each foot, or alternate between objects on the same foot. As you move from object to object, try to incorporate some simple movements or gestures with your feet. For example, you could point your toes while rolling a ball under your arches, or lift your heels while rubbing a brush along the soles of your feet. Play with the different textures and shapes of the objects to create a short dance piece or improvisation. You could experiment with rolling or tossing the objects, balancing them on different parts of your feet, or using them to create rhythms or patterns.

March 6, 365 Movement Prompts, Day 242:
Stand in a neutral position with your feet hip-width apart, arms resting by your sides.Close your eyes and take a few deep breaths, focusing on the sensation of your spine. Imagine that your spine has a sense of touch, like your fingertips, and can feel every movement you make. Begin to move your spine in a slow, gentle, and fluid manner, as if it were exploring its surroundings. Allow your spine to move freely and without tension, focusing on the sensations of each vertebrae. Experiment with different movements, such as bending forward, arching backward, twisting to the left and right, and rolling from side to side.

March 5, 365 Movement Prompts, Day 241:
Find a comfortable place where you can sit or stand without any distractions. Close your eyes and take a few deep breaths to relax your body. Begin to listen to the sounds in your environment without trying to identify them. Just listen to the quality, pitch, rhythm, and intensity of the sounds. Pay attention to how each sound affects your body. Notice if you feel any physical sensations or changes in your body in response to each sound. Do you feel it more in a specific area of your body, like your pelvis or head? Continue to listen for 10-15 minutes or until you feel satisfied with your exploration.

March 4, 365 Movement Prompts, Day 240:
Start by focusing on the sensations and abilities of your hands. What do you feel when you move them? What are some of the things that you can do with them, such as gestures, grips, or manipulations? Using these sensations and abilities as inspiration, start to experiment with movements of your feet that mimic or complement those of your hands. For example, if your hands are making flowing, circular movements, try to create similar movements with your feet.

March 3, 365 Movement Prompts, Day 239:
Take a moment to observe the sky and pay attention to the quality of its movement and the feelings it evokes within you. Then, you are instructed to transfer that quality and feeling into the movements of your feet while walking, dancing or running. The goal is to imbue your feet with the same sense of grace and fluidity you observed in the sky.

March 2, 365 Movement Prompts, Day 238:
Begin in a completely dark space. Remove your shoes so that you are in bare feet. Allow your eyes to adjust to the darkness. Experiment with different types of eye movements. You might try focusing on a single point and moving your eyes around it or shifting your gaze from one object to another. As you move, try to feel the ground beneath your feet. Allow your feet to connect with the surface and feel the textures and temperatures. Play with different qualities of movement. You might move quickly and fluidly or slowly and with more deliberate intention. Use your body to create different shapes and formations. You might crouch down low, stretch upwards, or twist your torso. Continue to move and explore the space for several minutes. When you are ready, start to slow down your movements and come to a stop. Take a few deep breaths and allow yourself to arrive fully in the present moment. Reflect on your experience. How did the darkness and bare feet affect your movement? How did the movement of your eyes influence your overall experience?

March 1, 365 Movement Prompts, Day 237:
Choose a location where you can feel the cold weather, such as a park, the forest, or a balcony. Stand in the space and take a few deep breaths, feeling the temperature of the air on your skin. Start moving your body slowly and intuitively, exploring how the cold weather and touch of the environment affects your movements. Pay attention to how your skin reacts to the cold, and incorporate these sensations into your movement. Can you use shivering or goosebumps as a way to create a movement quality? Finally, think about how the environment and your skin interact with each other, and use this awareness to inform your movements.

February 28, 365 Movement Prompts, Day 236:
Look at your room and objects in your room as a soundscape. Make a piece of music with your room and the objects.

February 27, 365 Movement Prompts, Day 235:
Choose two objects in your home that are very different from each other. Perhaps one is heavy and the other light or there is a difference in size, or one makes a sound and the other doesn't. Use these objects to explain something of today's news to a friend, family member or yourself.

February 26, 365 Movement Prompts, Day 234:

Run in the dark and suddenly stand still for a moment and sense for a while what you experience from your body.

February 25, 365 Movement Prompts, Day 233:

Use the shower and the sound of the water as inspiration for a dance.

February 23, 365 Movement Prompts, Day 232:
Create a unique movement or sequence of movements for each member of the family that would embody their individuality.

February 23, 365 Movement Prompts, Day 231:
Make a meal as usual and add something unexpected to it.

February 22, 365 Movement Prompts, Day 230:
Are you jealous of someone? Write down why you are jealous in a few sentences. Choose an object that presents the very thing that makes you jealous. First, imagine that you are the person you are jealous of. Enter into a dialogue with the object. Then enter into a conversation with the object as yourself.

February 21, 365 Movement Prompts, Day 229:
Before going to bed, choose a body that feels tense or achy. Make a quick 1-minute sketch of this body part. Then, in chronological order, go through all the movements you did with this body part today until you went to bed this morning.

February 20, 365 Movement Prompts, Day 228:
Make a wordless poem with sighs, breaths and breezes.

February 19, 365 Movement Prompts, Day 227:
Set an alarm clock at an arbitrary time for the next ten days. Write down what movement you are doing and what thoughts you have when the alarm goes off.

February 18, 365 Movement Prompts, Day 226:
Listen to the news on the radio. Then write down the things that stuck with you the most. Differentiate between factual information and personal stories. Choose for every personal story one movement gesture and perform this in your room.

February 17, 365 Movement Prompts, Day 225:
Consider every movement as a pause and every pause as a movement while doing daily tasks.

February 16, 365, Movement Prompts, Day 224:
Run as fast as you can through your house without hitting any objects.

February 15, 365, Movement Prompts, Day 223:
Search for all corners of your house and position your body differently in each corner for a moment.

February 14, 365, Movement Prompts, Day 222:
Take a walk and pay attention to micro-movements around you.

February 13, 365, Movement Prompts, Day 221:
What has been the most unknown and alienating situation for you recently? Imagine the situation again. Choose the moment that was most alienating to you. What moves did you make then? Repeat the moves you made.

February 12, 365, Movement Prompts, Day 220:
Is there anything you said today that you wish you hadn't said? Write it down 30 times. And every time you write it down, you get to change a word.

February 11, 365, Movement Prompts, Day 219:
What is your most childish quality? Write down what this is in a few sentences. Use this quality to do what you don't feel like doing today.

February 10, 365, Movement Prompts, Day 218:
What is your favourite thing you did today? Explain it to someone with your mouth but without words.

February 9, 365, Movement Prompts, Day 217:
How sensitive are your ears to touch? Try to touch different surfaces with your ear.

February 8, 365, Movement Prompts, Day 216:
Take a walk and pay attention to the shadows you see.

February 7, 365, Movement Prompts, Day 215:
Write down how many people you met and what you have learned about them today.

February 6, 365, Movement Prompts, Day 214:
If you sit in the car, on a bike or a train, feel how the vehicle moves you back and forth. Try to resist as little as possible and see how the movements travel through your spine with your mind's eye.

February 5, 365, Movement Prompts, Day 213:
Look at your writing from yesterday. Did you write sentences or words with a movement in them? Use the movements from the text to bring the object you brought inside outside again.

February 4, 365, Movement Prompts, Day 212:
Do a writing of 10 minutes about the object you brought into your house yesterday. Write without leaving the pen on the paper to think. Just write whatever comes up in you. It doesn't have to do with the object, but use the object as a starting point for the writing.

February 3, 365, Movement Prompts, Day 211:
Take something from the outside to the inside. Place it somewhere central in your house and leave it there until at least tomorrow.

February 2, 365, Movement Prompts, Day 210:
If you like, you could imagine for a few moments today how your movements echo in space like a sound.

February 1, 365, Movement Prompts, Day 209:
Can you approach your daily encounters with water differently than you usually do?For example, experiencing more which part of your body touches the water. What happens to your skin? How does this sensation spread over your skin? But you could also change your movements with the water. This assignment is an invitation to play with the water and a pause of everyday activities.

January 31, 365, Movement Prompts, Day 208:
What encounters do you have with water today? Write them down and also what actions you perform in this encounter.

January 30, 365, Movement Prompts, Day 207:
Imagine your sternum is hollow and half filled with water. Every time you move, the water moves. Move and research for 8 minutes what this image does with the relationship to your body and the surroundings.

January 29, 365, Movement Prompts, Day 206:
Write down your relationship and the ritual to the first object you encounter this morning.

January 28, 365, Movement Prompts, Day 205:
What object did you encounter first when you woke up? Go back to this object and study it for at least eight minutes. Use all your senses for this research. Next, do a different set of actions with this object then you usually do.

January 27, 365, Movement Prompts, Day 204:
Ly in your bed as you did this morning. After taking a few breaths here, come as slowly as you can out of bed. Try to feel every shift inside your body.

January 26, 365, Movement Prompts, Day 203:
Imagine that your eyes are on top of your head and under your feet. Take a walk with this in your mind.

January 25, 365, Movement Prompts, Day 202:
This assignment is best done outside. Take a pen and paper and smell around you. If you smell an interesting smell, try walking in the direction of where the smell is coming from. If you have thoughts about the scent, write them down. If you smell a different scent somewhere else, you walk in that direction. Make a quick note if you have a thought or memory about the smell. Do this for at least 15 minutes. Then read your written scent thoughts to someone.

January 24, 365, Movement Prompts, Day 201:
Take a pen and paper and listen to what you hear around you. If you hear an interesting sound, walk in the direction of the sound. If you have thoughts about the sound, write them down. If you hear a different sound somewhere else, you walk in that direction. Make a quick note if you have a thought or memory about the sound. Do this for at least 15 minutes. Then read your written sound thoughts to someone.

January 23, 365, Movement Prompts, Day 200:
Can you find ways to experience pressure in your body, for example, through the pressure of the floor when you roll over it or when you push yourself into the chair? We often experience mental pressure as something negative. When is the experience of pressure in a physical sense negative? When do you experience mental pressure and physical pressure as positive?

January 22, 365, Movement Prompts, Day 199:
Move through your room, house or garden, try to be with your sensory perceptions and stay away from thoughts. When you have a thought, you make a sound. How long can you stay with the movements and sensations without thinking?

January 21, 365, Movement Prompts, Day 198:
Choose ten items of clothing from your wardrobe. For each, write down your experience while wearing this piece of clothing. Then choose a movement or movement phrase for each experience and perform it.

January 20, 365, Movement Prompts, Day 197:
Take a 15-minute walk. And then take 10 minutes to write. Don't take the pen off the paper. Write whatever immediately comes to mind. Reread it to circle words and phrases that you find interesting. Use the circled words
as inspiration for a letter to something you fear.

January 19, 365, Movement Prompts, Day 196:
Measure the different objects in your room with your body.

January 18, 365, Movement Prompts, Day 195:
Examine and find the different shadow planes in your room in the evening. For example, it can be a lamp, a plant or a cabinet. Create a dance using your shadow planes and the shadows of the objects as inspiration.

January 17, 365, Movement Prompts, Day 194:
Make a dance in your room where standing still is the most important ingredient.

January 16, 365, Movement Prompts, Day 193:
Choose three objects in your environment. Write down the names of the objects and say them to yourself. Then write down what each word feels like. Next, examine the three physical objects. Touch them take them in your hand and write down how the objects feel. Be as precise as possible.

January 15, 365, Movement Prompts, Day 192:
Choose one simple movement, one that you dislike. Do this movement for 10 minutes and then change one thing about the movement.

January 14, 365, Movement Prompts, Day 191:
Feel your sternum with your fingers and hands. Find out how big it is. Imagine your sternum is filled with a warm oil. Start to move and keep the sternum and the moving oil in mind.

January 13, 365, Movement Prompts, Day 190:
Imagine that your spine consists of a long flexible tube with water. Start moving and imagine how the water moves in the tube.

January 12, 365, Movement Prompts, Day 189:
Lie on your back on a comfortable surface. Breathe in and out deeply, feeling your lungs expand against your ribs like a touch. Examine this touch and make it as smooth and gentle as possible.

January 11, 365, Movement Prompts, Day 188:
This assignment is when it is dark outside. Turn off the lights in your room or house. Think about what the theme of your day was. Discover your room or house by touch and choose an object that interests you. Find as many ways to be with this object as possible. Choose the position that appeals to you most, and write a few lines about the theme of your day in this position.

January 10, 365, Movement Prompts, Day 187:
Take a walk and try to detect as many sensations on your skin as you walk.

January 9, 365, Movement Prompts, Day 186:
Imagine that you are an object among other objects in the room. Where and in what posture would you be in the room?

January 8, 365, Movement Prompts, Day 185:
Lie on your bed or any other surface that interests you. Close your eyes and begin to relax your body. Remember to relax also the muscles in your face. Begin to feel how much you can sense from the surface you are lying on. You can do it however you want: by scanning your body from top to bottom or following a different sensation in your body each time.

January 7, 365, Movement Prompts, Day 184:
Take a book from the bookcase that you still need to read. Choose six separate sentences from the book. Do five actions in your home, each representing one of the phrases in the book.

January 6, 365, Movement Prompts, Day 183:
Take a path you walk daily and look for at least seven things you've never seen before. Translate each of these things into a (small) movement.

January 5, 365, Movement Prompts, Day 182:
Make a small dance and take note of the sensations in your fingertips and toes while moving.

January 4, 365, Movement Prompts, Day 181:
Make a huge move that you like. Repeat this movement several times and make it smaller each time until you can no longer see on the outside that you are moving.

January 3, 365, Movement Prompts, Day 180:
Go outside, take a few deep breaths, and then notice the smell of the air. Write down what you smelled in as much detail as possible.

January 2, 365, Movement Prompts, Day 179:
Take a pencil and hold it between your fingers as lightly as possible. Move around the room in this way for a few minutes. Consider what this exercise brings you afterwards.

January 1st, 365, Movement Prompts, Day 178:
Use the doorway, not as a place of transition, but as a place to discover.

December 31, 365, Movement Prompts, Day 177:
What kind and how many rhythms and movements are there in your house?

December 30, 365, Movement Prompts, Day 176:
Turn off all the lights, place a candle or several candles in front of you, and watch the movements of the flames and their shadows on the walls. Research how your movements influence the movements of the flames and the shadows on the walls.

December 29, 365, Movement Prompts, Day 175:
Choose a person in your mind. Think about the next thing you will do and imagine how that person would do it and do it that way.

December 28, 365, Movement Prompts, Day 174:
Could you think of a ritual, movement or activity you did today that reminds you of something you did in the past? What is similar, and what is different?

December 27, 365, Movement Prompts, Day 173:

Look at an animal in your environment. Study the animal’s movements as if seeing a dance choreography on stage. After 15 minutes, write down five movements you find the most interesting/or that stayed with you.

December 26, 365, Movement Prompts, Day 172:
Do a simple daily task that exists out of at least four movements. This could be, for example washing the dishes. While doing this task, concentrate for several minutes on one part of you body (a finger, shoulder, ect.). Sense as detailed as possible what you feel in your feet and what images this sensation gives you. Please write it down. Do this with several parts of your body.

December 25, 365, Movement Prompts, Day 171:

When you have a conversation with someone, listen to how many things he/she/they say(s) are movements. And imagine how you would translate them into your movements.

December 24, 365, Movement Prompts, Day 170:
When you have a conversation with someone listen to how many things he/she/they say(s) are movements.

December 23, 365, Movement Prompts, Day 169:
Take a walk outside with your mobile phone and look for a place to sit alone. If needed, take some deep relaxing breaths. Sit and try to sense things that happen inside you and outside you. Speak to yourself about what your sense. Try to be equal in what you see and tell about the inside and the outside.

December 22, 365, Movement Prompts, Day 168:
If you are tired or just low in energy at a certain point today, look very angry for a minute. What does this do with your energy level?

December 21, 365 Movement Prompts, Day 167:
Choose three joints in your body. Start to move one of them. Feel how the movement creates a sensation that travels through the body. Do the same with the other joints.After having experienced the different sensations of the three joints, start to move the joints simultaneously. Try to sense how the sensations influence each other. Use it as an inspiration or guidance for your movements.

December 20, 365 Movement Prompts, Day 166:
Lie down at a comfortable place and try to relax for 15 minutes, completely minimizing muscle activity. Then start noticing the little movements in your body and imagine your body taking on a life of its own. Discover this liveliness without doing anything, feel the different processes and listen to it.

December 19, 365 Movement Prompts, Day 165:
Ly in your bed before you go to sleep and choose one thought, or idea, that stayed with you today. Use your bed as a podium and create a performance with this idea or thought. It could be small and short or a whole night long. Think of it as writing in a diary. It is for yourself.

December 18, 365 Movement Prompts, Day 164:
Notice and write down the smell of every space you are going through asprecisely as possible. Do this for a while. If a scent reminds you of something, write that down too.

December 17, 365 Movement Prompts, Day 163:
Go out and take a walk. First focus your attetion on your big toes and the rest of the inside of your foot. Do this for a few minutes. Secon, focus your attetion on the outside of your food. Write down what the difference are for ou between these two points of engagement. Do you experience different in your body, and how do you experience the environment?
December 16, 365 Prompts, Day 162:
Find something around you that moves. Take a pencil and paper and start to write down for 10 minutes how it moves. If you are distracted by a thought, write this thought down too in the same description as your movement description. 

December 15, 365 Movement Prompts, Day 161:
When you have to write someone an email today, try to sense as much how your fingertips touch the keyboard. Can you feel how the sensation travels into your arm? Do you feel the weight of your finger? Play with the sensations you feel and see it as a small dance of your fingers on the keyboard.

December 14, 365 Movement Prompts, Day 160:
Write down in a couple of sentences what balance is for you. Choose one phenomenon that you hear, see, feel, smell, think or have read. I chose, for example, the warmth of my body and the temperature in the room. Start moving and questioning what balance is in relation to the phenomenon. Be intuitive and playful in your movement; let it inspire your thoughts. After at least 12 minutes, write down what balance is for you in another couple of sentences. Has it changed?

December 13, 365 Movement Prompts, Day 159:
If you think about today, what were your three most valuable intentions?

December 12, 365 Movement Prompts, Day 158:
Lay down on your back with some warm cloth on. Imagine how your lungs are resting on the floor like two balloons. While relaxing your body. You can not force yourself to relax; it often helps me to think that my body becomes part of the ground. After a few minutes of relaxing and sinking into the ground, bring your body to different positions, start playing, and imagine what this does to the two balloons. Feel what this does with your breath and the sensation in your body.

December 11, 365 Movement Prompts, Day 157:
Sit in a place where ever you like with a pencil and paper. Write down all the movements you see for at least 15 minutes.

December 10, 365 Movement Prompts, Day 156:
Research the form of your fingers. Do this for as long as you feel like. After that try to draw the form of your ears without looking in the mirror.

December 9, 365 Movement Prompts, Day 155:
Look around in your room, bring your attention to one object and imagine for a few minutes that you have the same substance as the object. Do this with five different things.

December 8, 365 Movement Prompts, Day 154:
Look on the internet or in a biology book how your tailbone looks and lays in your body. Tap with one finger several times on your head. Start to move and think about how the distance between the point you taped on your head and your tailbone constantly changes. Stay aware of this relationship while you are moving.

December 7, 365 Movement Prompts, Day 153:
Open a window in your house or go outside. How many things can you sense from the weather? What do you feel on your skin? What do you smell or hear? Make a list of what you sense, be specific and use metaphors to describe what you sense. You could do this for a couple of days and make a weather diary this way.

December 6, 365 Movement Prompts, Day 152:
Lay on your back, with your eyes closed or open and feel how your breath moves your spine.

December 5, 365 Movement Prompts, Day 151:
Close your eyes, and imagine the form of your lips. Move your lips in as many ways as possible, hold your eyes closed, and try to imagine what your mouth would look like if you saw it. After a few minutes, do the same, but now with open eyes and in front of a mirror.

December 4, 365 Movement Prompts, Day 150:
Imagine loas of elastiv strings between your body and the room’s walls. Different points of your body are connected to the room in this way. When you move, you stretch some elastics and relax others. Do a daily activity with this image in mind.
December 3, 365 Movement Propts, Day 149: 
Hold your morning cup of tea, water, or coffee with minimum tension required to hold the cup. Drink in this way your thee, water of coffee.

December 2, 365 Movement Prompts, Day 148:
Lay down on your back in your bed. Lay your hands on the right and left side of your lowest ribs. Breathe in and out slowly. Discover whether the same amount of air is coming into the lungs or not. If not, equalize the amount of air by bringing more attention to the lung rising less below your hand.

December 1, 365 Movement Prompts, Day 147:
Choose the sound in your environment that you find least pleasant.
Imagine that it is a piece of music by a musician you appreciate. Every minute or so, try to imagine listening to it for the first time. After you've done this for a few minutes, write down what this piece of music is about.

November 30, 365 Movement Prompts, Day 146:
If you watch a serie, a documentary, a film or the news, repeat with your feet what someone tries to explain with his/her/they hands.
November 29, 365 Movement Prompts, Day 145:
Write a letter in complete darkness before you go to bed. Do not lay in bed already, but choose a place to stand somewhere in your room. You could use a book to write on. Write a letter to yourself who is sleeping.

November 28, 365 Movement Prompts, Day 144:
Where is the boundary between your front and your back? Draw a line with your finger to mark this boundary. If there is no boundary for you, how would you describe this place between where the front starts or ends and the back begins or ends?

November 27, 365 Movement Prompts, Day 143:
Write down five animals and five people you know well. Think how they stretch themselves out in the morning. Do these movements yourself: each action a few times to get to know the movement.

November 26, 365 Movement Prompts, Day 142:
Sit on the floor with your legs straight or with your legs crossed. Which part of your pelvis is touching the ground? Is it your sit bones? Or a bit higher? Take the time to sense what kind of feeling this touch is. Be very precise in describing it for yourself. As if you are explaining the taste of your favourite meal to someone. Next, roll your spine slowly backwards, and try to feel every vertebra and what kind of sensation it is when touching the ground. Do this a several times on different surfaces in your house.

November 25, 365 Movement Prompts, Day 141:
Do one daily task/ritual in your house and take someone in mind whom you haven't seen for a long time but is very dear to. Think of doing this task for this person.

November 24, 365 Movement Prompts, Day 140:
Stand in your room and arrive at this place for a few breaths.
Start paying attention to the micro-movements of your head without tensioning your head. If you prefer, you could close your eyes.

November 23, 365 Movement Prompts, Day 139:
Which thought did you have the most today? Choose a movement that matches this thought. Which thought would you rather have had? Choose a movement that represents this thought. Start moving and alternate between these movements for a few minutes. At some point, leave your least favourite thought-movement and do the most beloved thought-movement for several minutes.

November 22, 365 Movement Prompts, Day 138:
Before you go to sleep, write down all the people you saw today and one movement/gesture they made.

November 21, 365 Movement Prompts, Day 137:
Take some ingredients from the kitchen or the ones you will use to prepare your next meal. Start with one ingredient, eat a bit and try to taste it as if you have never tasted the food before. Take your time. If this taste were a movement, what would it look like? Write in a few words down how you would imagine the movement. Do this with all the ingredients you have chosen. You can start translating what you have written into body movements like a little food dance.

November 20, 365 Movement Prompts, Day 136:
Stay or sit close to an object in your room. Please close your eyes and try to come as close as possible with your hands to the object without touching it. Research the size and form of the object in this way. If you are curious, you could go on with the object besides your first object and, along this line, travel through the room. If you find your mind drifting off while doing this, touch the thing for a moment and continue with the exercise.

November 19, 365 Movement Prompts, Day 135:
Look for a space where you can move/walk with your eyes closed. Stand for a few breaths at this place and notice which parts of your skin you can feel. Close your eyes and notice if there is any difference in sensing your skin for a few breaths. Start to move/walk in a way that is comfortable for you. Discover how the movements change to what you can feel with your skin: surrender to what you can sense. Do not focus too much; stay soft with your mind. After at least 8 minutes, open your eyes, jump and shake a bit.

November 18, 365 Movement Prompts, Day 134:
Choose a tree near you. Observe the tree movements made by the wind. Meanwhile, imagine your spine, not as vertebrae on top of each other but as the leaves in the tree: thin and light. After at least 8 minutes of observing, start moving your upper spine like the movements of branches and leaves. You can start small and carefully. If you feel like it, you can make the movements more prominent after a few minutes and use your whole body. But you can also keep following the tree in small movements.

November 17, 365 Movement Prompts, Day 133:
Take the paper you wrote yesterday, your thoughts: and translate the idea into a movement sequence performed by your feet. It could be a tiny movement on a chair, something very quick or slow, just what you feel like doing.

November 16, 365 Movement Prompts, Day 132:
Go out with a notebook, pencil and phone. Set a timer on your phone for 10 minutes and walk until the timer goes off. Stand still, bend your knees and look at the four-inch space directly in front of you. Observe it as if it were the first taste of delicious food you've never eaten before, and start writing down your first thought about each thing you see. Write down all your thoughts. Keep writing and observing for at least 8 minutes.

November 15, 365 Movement Prompts, Day 131:
Find a comfortable place to lay under trees and listen to how the leaves fall like a musical score.

November 14, 365 Movement Prompts, Day 130:
Fill the sink or washing-up bowl mid-high with warm water- a temperature that you find very comfortable. Bring your hands into the water, keep your palm and fingers horizontal and make both hands circles next to each other. Imagine that those same warm, soft hands make these circles on your back. It will help you to relax your back.

November 13, 365 Movement Prompts, Day 129:
Lie on your back during the golden hour of the day, outside or inside, where the sun and shade are. Imagine your upper back and neck as the hands of an analogue clock. Take one object in your environment that has a lovely shade, such as a tree, the legs of your table or a room plant. Move at the same rate as the shadow of the moving object moves during this golden hour of the day.

November 12, 365 Movement Prompts, Day 128:
Think of your pelvis from above. Think of the roundness and depth of your pelvis. Do this for a few minutes. Take a salad bowl, fill it with a bit of water, and hold it by the sides with both hands so that your fingers are spreading against the wall of the bowl. Bring with your mind's eye, your pelvis and the bowl in your awareness. Imagine how there is also a little water at the bottom of your pelvis. Slowly start moving the bowl in your hands. Let the movement continue in the pelvis. Play with this idea for at least 8 minutes. Then change the contents of the bowl with, for example, oil, salt or marble and repeat the assignment.

November 11, 365 Movement Prompts, Day 127:
Imagine a circle connecting your shoulder blades and pelvis for a few minutes. Then, do something in your household and take in your mind's eye how the distance and relationship between the pelvis and both shoulder blades constantly change in the movements you make.

November 10, 365 Movement Prompts, Day 126:
Think of five things that could represent the movements of the lungs. Imagine them one by one for a few minutes while you are breathing. Notice what every image does to your breathing.

November 9, 365 Movement Prompts, Day 125:
Take a walk outside and concentrate on how your arms hang freely from the shoulder sockets. Change your walk and experience how the movements of the arms change. How many different micro-movements can you experience in your arms, hands, and shoulders?  
After a while, standstill and imagine that your head, torso, and legs exist out of 3 big balls that move separately from each other. Start to move in one place and discover what this does with the experience of the micro-movement in your arms.

November 8, 365 Movement Prompts, Day 124:
Imagine with your mindset yourself from above. See the skull, ribs, and pelvis as concentric circles balancing around the axis. Think of the axis line passing through the center of each of the circles. Do something very slowly; for example, clean up the dishes and imagine how the composition of the circle changes.

November 7, 365 Movement Prompts, Day 123:
See the twelve ribs circles balancing around the axis of the torso. Imagine that the space that holds the ribs inside is a body on its own with its movements. Stand in a place where it echoes a bit, maybe your hallway? Humm a little and move a little. Think that some baby bees are inside your ribcage, moving from one place to another through this space. Follow them with your mind's eye while still humming and moving.

November 6, 365 Movement Prompts, Day 122:
Imagine a constant stream going down the back of your spine, but very softly as if it is just a path of ants along your back. Imagine this for a couple of minutes. And allow your muscles to relax. Imagine that the ants reach the floor, leave your back, and follow their way.

November 5, 365 Movement Prompts, Day 121:
Take a shower, stand in the rain, or imagine that you are standing under a stream of water. Imagine that your bones are like the stone in the water and that the water flows along every bone. Allow the sacrum to hang downwards into the back of the pelvis, which is continued by allowing the spine of the ischium to hang downwards. Imagine this for a couple of minutes. And start moving around still with this idea that your bones are the stones around which water flows.

November 4, 365 Movement Prompts, Day 120:
Close your eyes and grip your left or right toes like a baby's hand in the floor. And relax your toes again. Do this a couple of times slowly. What happens in your body? Does it change anything? Do this with your other toes also a couple of times slowly. Start now to walk while gripping your toes with every step. What happens with the rest of the body? And how do you feel afterwards?

November 3, 365 Movement Prompts, Day 119:
Walk around your house and lean into something now and then. Try to find as many possible things and ways that you can lean. Do this assignment after a long day at work.

November 2, 365 Movement Prompts, Day 118:
Make ten small drawings of species in your house, like spiders, plants, fruit flies, your cat, etc. You may have to search for a while to find them all.

November 1, 365 Movement Prompts, Day 117:
Walk in your house or outside and take 10 minutes to examine how your feet touch the ground. Do they come down softly to the ground or with a thump? Do they touch the floor shortly, or do you feel quite long? Then imagine the walks of your friends or other people you know and try to copy those walks.

October 31, 365 Movement Prompts, Day 116:
Think of a story you were told before going to bed. Recreate one of the images from that story in a small movement performance before you go to bed. When you are in bed, think of one story you would tell yourself now.

October 30, 365 Movement Prompts, Day 115:
Lay a blanket living room when it is dark outside, turn off all the lights, and lay on the blanket. Imagine that all that is left of your body is a white skeleton lying on the face of the earth. See the bones of your head, spine, ribs, hip bones, leg and arm bones, and finger bones. Start to follow your breath; breathe very lightly. After 15 minutes, move slowly through space, and keep thinking about this image of you as bones. Start to think about how every bone is a line in space: horizontal, vertical, or diagonal. Play with the architecture and objects in your living room as part of the lines you are.

October 29, 365 Movement Prompts, Day 114:
Read a half page/page of a fiction book you like. Take a pencil and circle around all the things that include movement. Write all the words you found below each other and read them carefully. Put the paper and book aside and use what you remember for a 10-minute dance/movement improvisation.

October 28, 365 Movement Prompts, Day 113:
Read a half page/page of an informative book, which could be about building something, gardening, animals or plants, etc. Take a pencil and circle around all the things that include movement. Write all the words you found below each other and read them carefully. Put the paper and book aside and use what you remember for a 10-minute dance/movement improvisation.

October 27, 365 Movement Prompts, Day 112:
What is your least favorite place in your house? Spend some time here and change one thing about this place.

October 26, 365 Movement Prompts, Day 111:
Walk with closed eyes slowly backwards through your house whenever you have a thought: change direction.

October 25, 365 Movement Prompts, Day 110:
Go outside for a walk and look at how different shadows move.

October 24, 365 Movement Prompts, Day 109:
Take a walk outside; whenever you smell something different, you change something big/small in your movement or if you feel like changing your direction.

October 23, 365 Movement Prompts, Day 108:
Take a walk outside and discover how many different lichens you can find.

October 22, 365 Movement Prompts, Day 107:
Think of 10 positions that will bring your pelvis in another relation to the surface. Shift from one place to the other for a while.

October 21, 365 Movement Prompts, Day 106:
Stand or sit somewhere, look for a while in one direction and study how many open spaces you can discover.

October 20, 365 Movement Prompts, Day 105:
Take something from the outside that you find in nature that feels very mundane. Study this object for at least 8 minutes, then write down your discoveries.

October 19, 365 Movement Prompts, Day 104:
Look for five things in nature in which you find an interesting relation to your body.

October 18, 365 Movement Prompts, Day 103:
Discover something very small in nature; it could also be the garden, a park, or your home plant, which looks like another universe.

October 17, 365 Movement Prompts, Day 102:
What is your favorite choreography from nature today?

October 16, 365 Movement Prompts, Day 101:
Look at something you see moving in the natural world and look at it as if you are looking at a film. Say at one point here starts the film and at one point where the film ends.

October 15, 365 Movement Prompts, Day 100:
Study one shape you find in nature and take a photo of it as if it is a portrait of someone.

October 14, 365 Movement Prompts, Day 99:
Imagine how your movements, like animal tracks leave traces in space and interfere with the sounds around you.

October 13, 365 Movement Prompts, Day 98:
Imagine for some minutes how all your movements are sound echoes in space.

October 12, 365 Movement Prompts, Day 97:
Look for something or someone that has left a trace.

October 11, 365 Movement Prompts, Day 96:
Have you seen any natural movement or structure you enjoyed watching/hearing/feeling today?

October 10, 365 Movement Prompts, Day 95:
Choose one bone in your body and use it to sketch the movement of the arrangement you saw and drew yesterday. Do this for 5 minutes.

October 9, 365 Movement Prompts, Day 94:
Go outside with paper and a pencil. Find a place that attracts you. Just stand still for a moment. Start looking around you. Try not to categorise what you see in the words or objects. Just look at it as structures, textures, movements, and colors. Take a closer look at one particular arrangement/structure that calls your attention.  Think about exploring this arrangement as being interested and excited about how you learn to know a new person that you think could become your friend.  You could ask yourself: How do I experience this arrangement? Does it feel soft or hard? Does it have a movement in it? And if so, is this movement slow? Or fast? If the arrangement would have a sound, what kind of sound would it have? After approx 8 minutes, take your notebook, and draw in 3 minutes just what comes to you; trust your intuition and let drawing flow on the paper. Don’t be critical of yourself.

October 8, 365 Movement Prompts, Day 93:
Imagine that every movement you make with your clothes has a sound. What kind of musical score are you creating while undressing yourself?

October 7, 365 Movement Prompts, Day 92:
Before you go to bed, do the light out and sit on the floor of your room with closed eyes. Take 10 minutes to explore your space in the dark.

October 6, 365 Movement Prompts, Day 91:
Take your shoes and socks off and give your foot a good massage. Give especially attention to the toes. Afterwards, take a walk and try as many ways as possible to place your feet on the ground. Do this as long as you like.

October 5, 365 Movement Prompts, Day 90:
Yesterday I asked you to write down what dwelling means to you. Are there things you wrote down you could adopt if you are in a nice place outside, like the beach?

October 4, 365 Movement Prompts, Day 89:
Write down in a few sentences what dwelling means for you.

October 3, 365 Movement Prompts, Day 88:
Imagine that your spine is like a mirror. Shape your spine constantly in the different forms you see around you.

October 2, 365 Movement Prompts, Day 87:
Look at a child playing and choose one of their movements to do by yourself a couple of times.

October 1, 365 Movement Prompts, Day 86:
Lay on the ground or in your bed. Listen to all the different sounds: inside and outside you. Notice if the sound goes away from you or comes to you.

September 30, 365 Movement Prompts, Day 85:
Think of something that makes you angry. Choose one movement that expresses this anger and one that represents if you would not be mad anymore about this. Start to move around in your room, switching between those two movements. Write your experience afterwards down.

September 29, 365 Movement Prompts, Day 84:
Think for 10 minutes about the space you form and transform around you while you move through your house.

September 28, 365 Movement Prompts, Day 83:
Think of the last sound of water you heard: the rain or the falling water from you taking a shower. Lay down on your belly, and while thinking about this, start to move your spine very slowly; imagine that your spine makes this water sound while you move.

September 27, 365 Movement Prompts, Day 82:
Imagine while you are breathing that you are a balloon expanding and contracting easily.

September 26, 365 Movement Prompts, Day 81:
If you are on the phone with someone, try to sit, lay or stand in different positions. Figure out what helps the conversation and what does not.

September 25, 365 Movement Prompts, Day 80:
Pick a body part, maybe your left thigh, right big toe, or sternum. Listen to a sound outside your room and follow the sound with the chosen body part for at least eight minutes.

September 24, 365 Movement Prompts, Day 79:
Sit, lay, stand, take different positions for a while and discover how the sound around you changes.

September 23, 365 Movement Prompts, Day 78:
Take a walk, and bring a pencil and paper with you. Listen to the different sounds you hear. Choose one sound and listen for 8-10 min. to this sound. Draw the texture of the sound in 30 sec. Do this with as many sounds as you like.

September 22, 365 Movement Prompts, Day 77:
Take the drawings from yesterday. Look at them and translate the drawings into movement if you are not used to doing this. Just move with your hand or finger like a conductor.

September 21, 365 Movement Prompts, Day 76:
If you go for a walk today, take a pencil and paper with you. Look at something in nature that seems solid to you. Could you find a movement in it and draw the move on your paper? You could do this with many things as you like.

September 20, 365 Movement Prompts, Day 75:
When you think of your movements as an unknown language. How does your language sound?

September 19, 365 Movement Prompts, Day 74:
Go outside and stand/sit somewhere for a while where you always pass by but never take a pose.

September 18, 365 Movement Prompts, Day 73:
Go outside to take a walk and think about how every movement you make will influence the directions of the wind that pass you.

September 17, 365 Movement Prompts, Day 72:
Listen for ten minutes to the sounds you hear in your surrounding. Divide the sounds into regular and occasional. Choose four regular ones and create one movement per sound. When the sounds appear again, do the movement for this sound. Do this dance for at least 10 min.

September 16, 365 Movement Prompts, Day 71:
Bring your body to a position you have never been in, but it is also not that difficult.

September 15, 365 Movement Prompts, Day 70:
Think of one person you met today. Try to repeat a few of the movements this person did when you met.

September 14, 365 Movement Prompts, Day 69:
Sit on the floor or lie on your bed (everything is ok but don't sit on a chair). Take a pencil and a piece of paper and draw ten movements your spine made today.

September 13, 365 Movement Prompts, Day 68:
Ly on your back and close your eyes. Imagine your bone structure. Try to locate every bone and consider how each bone relates to another bone. Imagine also how big your bones are. After 10 minutes, open your eyes. Take an anatomical book, look at the bones and trace them with your hands where they are in your body. Is it what you imagined?

September 12, 365 Movement Prompts, Day 67:
Write down all the places you have been today for min. 5 minutes before you go to sleep tonight. And add to every site you write down one thing you have noticed or remember from this place.

September 11, 365 Movement Prompts, Day 66:
Sit down or stand still and listen for a couple of minutes with closed eyes to the sounds you're hearing. Start to follow the sound's rhythm, melody, or feeling with your hands and arms, while walking at a relaxed pace through your room/somewhere outside.

September 10, 365 Movement Prompts, Day 65:
Look at the surface from something out of nature that you encounter this morning. Close your eyes for one minute and imagine that your skin has a similar texture. Make your breakfast/coffee or do another daily task by imagining that your skin would be from this other material.

September 9, 365 Movement Prompts, Day 64:
Look at someone on the street, beach, shop, etc., doing a normal daily movement. Repeat the movement and change it slightly to something weird.

September 8, 365 Movement Prompts, Day 63:
Stand in the middle of the room and imagine you are in a big river. The water comes from the front. You must keep your body in a light tension, gripping a bit with your feet the earth, but also try to be as soft as possible. Hold on for a few seconds and relax. Imagine that the river comes from another direction. Hold on for a few seconds and relax. Do these a couple of times and choose another corner from which the water comes. Imagine that your skin is the river, and do the same exercise.

September 7, 365 Movement Prompts, Day 62:
Before you fall asleep, lay on your back, and think about the day and what you have done. Make every task you think of one suitable hand gesture.

September 6, 365 Movement Prompts, Day 61:
Call a friend to ask how it is going with him/her/it/them; touch the wall of your living room simultaneously and move slowly to the right. Go down the wall as your friend says something negative, and go up the wall when she says something positive. When it is neutral, you keep your finger at the same level. When you come across a door, go around the corner and follow the wall in another room.

September 5, 365 Movement Prompts, Day 60:
Choose one movement you do when you are waiting for someone or something. Incorporate one rhythm or movement you find in your surrounding.

September 4, 365 Movement Prompts, Day 59:
Write down the five movements you found yesterday and find five ways how you could perform this movement in your house. Incorporate daily tasks. The exercise should not take longer than 10 min.

September 3, 365 Movement Prompts, Day 58:
Flip through a newspaper with your eyes closed, and place your finger anywhere at random. Read the article under your finger. Look for five physical movements in or likely performed in the story.

September 2, 365 Movement Prompts, Day 57:
If you have difficulties making a decision today, give your feet a massage and touch some things with them you are not used to feeling.

September 1, 365 Movement Prompts, Day 56:
Choose a simple movement and do this movement for 20 min or longer. Feel what it does to your body.

August 31, 365 Movement Prompts, Day 55:
Go to a place outside, be there for more or less than one hour, and do not talk with someone. Go back home, or where you like to write, and write just for 10 min. About whatever comes up to you. Then, use the text to write a letter to someone with whom you do not have a good relationship.

August 30, 365 Movement Prompts, Day 54:
Choose an object and connect it with some tape or robe to your spine. Close your eyes and feel how this object influences your body. Start moving around in a familiar place and see what this does to your body.

August 29, 365 Movement Prompts, Day 53:
Recreate the movements of the moments you wrote down yesterday in 1 or 2 min.

August 28, 365 Movement Prompts, Day 52:
Look at one of your journeys far or close to home. You could use it if you have written in a diary about this journey. Think about sensory memories during that journey of places where you still know the exact location. Look at Google maps or a physical map to see the coordinates.

August 27, 365 Movement Prompts, Day 51:
Go outside to a forest. Lie on different surfaces with closed eyes. Try to sense the world around you without looking. Do these as long as you enjoy them. After, bring your experience back in how you move through the forest.

August 26, 365 Movement Prompts, Day 50:
Go outside and think of the world as textures. Consider how these textures feel and if these textures have a particular pattern, consider how these patterns would sound.

August 25, 365 Movement Prompts, Day 49:
What is the difference between dance and movement? Create two performances where the differences between dance and movement become clear.

August 24, 365 Movement Prompts, Day 48:
Today is the first day you encounter earth as an alien. You don’t know anything about social behaviour; you don’t know anything about how to use things or how to be in public spaces. How would you move through your favorite places? Make an alien movement dance as long as you enjoy it.

August 23, 365 Movement Prompts, Day 47:
How would you encounter your favourite place if you were a child again?

August 22, 365 Movement Prompts, Day 46:
Write a letter in movements to your favorite place. Make it approx 8 min.

August 21, 365 Movement Prompts, Day 45:
Write a letter to your favorite place.

August 20, 365 Movement Prompts, Day 44:
Write a letter to a place you miss.

August 19, 365 Movement Prompts, Day 43:
Write a letter to a place where you often come.

August 18, 365 Movement Prompts, Day 42:
Go outside in the morning before 7.30 o'clock. Find a place in nature; it could also be a park. Look for a texture that you very much like. Imagine your whole body would exist out of this texture. Keep thinking of these images while walking, moving, and dancing. Write after 6 min of moving down whatever comes to your mind, and start your day!

August 17, 365 Movement Prompts, Day 41:
Take a cold shower shortly. Go out, find a nice place in the sun. Watch how the drops glide over your body and find their way to the ground. You could move your body to guide the falls on their path down.

August 16, 365 Movement Prompts, Day 40:
This is an invitation to watch people or animals around you. Make a written movement description from someone or a group of people or animals. Watch them/she/he/it for three min. and write down what you see.

August 15, 365 Movement Prompts, Day 39:
Emptiness. Go outside and think of your pelvis as part of the landscape you see. Look at movements, structures, and rhythms and bring them in your way in relation to your pelvis.

August 14, 365 Movement Prompts, Day 38:
Touch your collarbones, and try to detect their form and how they are related to other bones. Search on google maps for the place you grew up. Look at one path or road (which could be very small) that you often took. Try to reconstruct this walk in your current place while thinking about how your collarbones move in your body.

August 13, 365 Movement Prompts, Day 37:
Go for a walk and look for some stones, a fallen tree trunk, or sand on the beach. Objects that you must find balance in every movement you walk on. Try to stay as long as possible in an unbalanced position without falling.

August 12, 365 Movement Prompts, Day 36:
Sit outside and think that your buttocks are your feet. Make buttocks dance.

August 11, 365 Movement Prompts, Day 35:
Look at an insect in your surrounding. Look at how this insect touches a surface. Try to imitate this same quality in a five-minute dance.

August 10, 365 Movement Prompts, Day 34:
Walk on as many surfaces in ten minutes as possible. Write all the feelings in a row below each other. And write behind every character one sentence of whatever comes up in your mind. Create a small story with the sentences, but do not change the order of surfaces. You could only add sentences or edit the ones you have already written down.

August 9, 365 Movement Prompts, Day 33:
Think of your bones as skin and move for 10 minutes with this image in your mind. Look at different skins from plants, animals, humans, insects, etc., as inspiration.

August 8, 365 Movement Prompts, Day 32:
Lay down on the ground. Think of all the bellies you touched while breathing with your chosen sound.

August 7, 365 Movement Prompts, Day 31:
Go and sit somewhere outside. Take nine pictures from where you are. Use these pictures as inspiration to make a movement sequence.

August 6, 365 Movement Prompts, Day 30:
Weekend. Look for one hour at a tree in the morning. And see how for example, the colors of the leaves change by the sun and wind. Write every ten min. one word or a sentence. Make a movement sequence inspired by what you have written down.

August 5, 365 Movement Prompts, Day 29:
Look for all the scarves on your body. Please take a photo of them, write the story behind every scarf in more or less two hundred words, and put it together in chronological order.

August 4, 365 Movement Prompts, Day 28:
Suppose you have to leave earth forever. Which particular earthy movement would you miss the most? Make a one-minute video of this movement.

August 3, 365 Movement Prompts, Day 27:
If you have a movement tic, make a photo and write down one sentence about this tic. As a child, I imitated my mother. One movement I learned from her and never learned is chewing on my left thumb while sitting in front of the computer.

August 2, 365 Movement prompts, Day 26:
Make from your own, or someone else bodies a useful sound piece.

August 1, 365 Movement prompts, Day 25:
Remain in the rain and endeavor to sense each individual drop as it falls upon your body.

July 31, 365 Movement prompts, Day 24:
Search for natural forms that possess a sense of movement in their state despite being stationary.

July 30, 365 Movement prompts, Day 23:
Identify resemblances between various body parts and create small drawings to depict them.

July 29, 365 Movement prompts, Day 22:
Follow with your hand the movements of your diaphragm after walking and running.

July 28, 365 Movement prompts, Day 21:
Make your hands into a knot in your way. Create as many knots as possible while talking to someone about solving problems.

July 27, 365 Movement prompts, Day 20:
Make a small video where you perform your manual.

July 26, 365 Movement prompts, Day 19:
Leave three things out and add two to the manual you made on the 23rd of July.

July 25, 365 Movement prompts, Day 18:
Change three things in the manual you made yesterday.

July 24, 365 Movement prompts, Day 17:
Make a manual of movements of a situation you were in yesterday.

July 23, 365 Movement prompts, Day 16:
Record one sound outside your house and use it later as a musical score for a dance on your bed.

July 22, 365 Movement prompts, Day 15:
Wake up at three or four in the morning and dance for a while at one place in your house where you are not often, and go to bed again. Write in the morning about this place.

July 21, 365 Movement prompts, Day 14:
A body sculpture. Recreate with the objects in your living room, your own body.

July 20, 365 Movement prompts, Day 12:
Lay your hand or any other body part on different surfaces for about 5 minutes. Write for 5 min after each surface.

July 19, 365 Movement prompts, Day 12:
A fly-dance. Look for a fly in your house. First, study the fly for some minutes and then start to follow the fly's movements with your own body.

July 18, 365 Movement prompts, Day 11:


July 17, 365 Movement prompts, Day 10:
While seated in the front passenger seat of a moving car, allow yourself to reach a half-asleep state. Observe the subtle movements your body makes as the car gently rocks you. Direct your focus to various body parts, such as your spine, head, eyeballs, and skin. Can you remember this state of being and recreate this delicate dance once you're out of the car?

July 16, 365 Movement prompts, Day 9:
Imagine your bone structure as the architecture of a building. Examine the last six photos of yourself. What type of buildings do you resemble?

July 15, 365 Movement prompts, Day 8:
Can you recall a movement characteristic of your mother or father? Embrace that movement and add your personal twist to it.

July 14, 365 Movement prompts, Day 7:
What choreography does your nose perform when you undertake the most tedious task of the day?

July 13, 365 Movement prompts, Day 6:
Imagine your eyes perched atop your fingertips and gracefully traverse through the space for a duration of 15 minutes.

July 12, 365 Movement prompts, Day 5:
A bird dance: For 5 minutes, follow the melody of the sounds of birds in your surroundings today with your sternum.

July 11, 365 Movement prompts, Day 4:
Use your shoulders to convey to someone the nature of your work.

July 10, 365 Movement prompts, Day 3:
When you find yourself in the loo, engage in a breathing exercise with some toilet paper.

July 9, 365 Movement prompts, Day 2:
Craft a choreography lasting 3 minutes with your tongue, an expressive dance of admiration for someone you hold dear.

July 8, 365 Movement prompts, Day 1:
What is your favourite daily ritual? Do it backwards.