Do you wish you could really apply thinking and consciousness in your daily life?
Miss Goldie challenged her pupils to THINK. To stop and make fresh choices rather than blunder on in the old patterns. She gave me the challenge of building a new habit of coming conscious with each activity of daily life.
This club and course provides the opportunity to explore the thinking and consciousness processes involved for many of the different actions of daily life. Make new discoveries about your movement patterns and the technique for yourself, as Alexander taught his first trainees to do. You then have new experiences to bring to your own teaching.
Over time, learn to come present and embodied in all the main activities of your daily life, including as you speaking. Discover new ways of moving and being for each moment of your day. Build greater self-confidence and presence.
Each month's explorations are based around a theme, drawn from a chapter or two of my book The Alexander technique - twelve fundamentals on Integrated movement. (You will need a copy of the book.)
a short instructional video for a real life situation
audio guide for your daily activity
voice work challenge (from month 2)
"Give yourself a lesson every day" Miss Goldie
Be an adventurer in your own life - explore the unknown in the familiar. Life need never be boring again!
share your discoveries
ask questions
enjoy a longer guided exploration in embodiment and thinking
take an embodied speaking challenge
meet other adventurers in break-out room work
This curriculum is provisional, it may change as we go on according to needs of participants.
From month two, explorations will include voice work. We will do separate challenges for this as the course progresses
Introduction and welcome to the Miss Goldie Challenge club course
Introduction to the new Miss Goldie challenge material
1.1: eyes lead walking
FREE PREVIEW1.1: eyes lead walking, audio download
1.2: eyes lead turning on the spot
1.2: eyes lead turning on the spot, audio download
1.3: eyes lead to sit in a chair
1.3: eyes lead to sit in a chair, audio download
1.4: eyes track standing up from a chair
1.4: eyes track standing up from a chair, audio download
Just Receive - Meditation
Finding safety 1: When spatial awareness feels unsafe
CONTENTS - document to download
Delsarte 1 - Introduction to Delsarte's work
Delsarte 2: 'decomposing' exercises - inhibition work.
Delsarte 3: 'harmonising sequences' - oppositions in movement
Introduction to month 2
2.1: breathing as you open a door
2.1: breathing as you open a door, audio download
2.2: breathing as you walk
2.2: breathing as you walk, audio download
2.3: breathing as you turn on the spot
2.3: breathing as you turn on the spot, audio download
2.4: breathing as you sit / stand
2.4: breathing as you sit / stand, audio download
Finding safety 2: Finding your true smile
Delsarte 4: oppositions of torso, head and hands
Delsarte 5: decomposing the jaw and lips and whispered Ah
Delsarte 6: folding and unfolding the arms
Introduction to month 3
3.1: rolling out of bed
3.1: rolling out of bed
3.2: walking to and then bending to pick up something small off your kitchen table
3.2: walking to and then bending to pick up something small off your kitchen table, audio
3.3: walking to and then bending to pick up something small off a low table
3.3: walking to and then bending to pick up something small off a low table, audio
3.4: bending to something in a low cupboard
3.4: bending to something in a low cupboard, audio
3.5: bending to shoes or bag on floor – and coming up
3.5: bending to shoes or bag on floor – and coming up, audio
Finding sustained attention
Finding safety 3: Reactivity to faces
Goldie for musicians: opening your instrument case
Introduction, & exploring doing more with my neck!
Month 4A.1: bones and joints of the shoulder girdle
Month 4A.2: the four arm lines
Month 4A.3: the upward pull of the sternum
Month 4A.4: exploring pull to the elbow
Month 4A.5: find your vertically hanging arm
Month 4A.6: Multi-tasking games as preparation for integrating the pulls
Month 4A.7: multi-tasking games with voice
Month 4A.8: integrating the upper body pulls
Month 4A.10: Revised lower body pulls
FAQs about the pulls
Introduction to month 4
4.1: walking corridor adding 1-2-3 on one breath
4.1: walking corridor adding 1-2-3 on one breath - audio
4.2: Bending to something on a table / low table – stabilising upper body and breathing
4.2: Bending to something on a table / low table – stabilising upper body and breathing - audio
4.3: lunge to low cupboard
4.3: lunge to low cupboard - audio
4.4: Stabilising a leg lift to put on pants / trousers
4.4: Stabilising a leg lift to put on pants / trousers - audio
Delsarte 7: Finding the correct standing position with harmonic poise
Delsarte 8: The Delsartean Pulls
Delsarte 9: Coming on toes pt 3, The antagonistic pulls of FM’s early and later work compared
the revised pulls and the leg spirals
Introduction to month 5
5.1: Walking then stopping without loss of tone
5.1: Walking then stopping without loss of tone - audio
5.2: waiting in a queue and feet alignment
5.2: waiting in a queue and feet alignment - audio
5.3: feet alignment and walking your corridor
5.3: feet alignment and walking your corridor - audio
5.4: stability while putting on trousers
5.4: stability while putting on trousers - audio
Trampolining and seaweed
Erika Whittaker and directions to free the neck
Introduction to Month 6. Spatial relationships and use of the arms
6.1: Reaching to a light switch
6.1: Reaching to a light switch - audio
6.2: Opening a high cupboard
6.2: Opening a high cupboard - audio
6.3: taking an item from a high shelf
6.3: taking an item from a high shelf - audio
6.4: Drinking from a mug
6.4: Drinking from a mug - audio
6.5. Using a computer mouse
6.5. Using a computer mouse - audio
1). Finding support to the voice from the torso and breathing
1). Finding support to the voice from the torso and breathing. - audio
2). Exploring the throat and larynx
2). Exploring the throat and larynx - audio
3). The mouth: Exploring the soft palate, jaw and tongue
3). The mouth: Exploring the soft palate, jaw and tongue - audio
4). Putting it all together – the Whispered ah
4). Putting it all together – the Whispered ah - audio
Introduction to Month 7
7.1: Refreshing tone while sitting at a computer
7.1: Refreshing tone while sitting at a computer - audio
7.2: Sit to stand with new foot alignment
7.2: Sit to stand with new foot alignment - audio
7.3: Putting on socks while sitting
7.3: Putting on socks while sitting - audio
7.4: Maintaining tone in psoas as we roll out of semi supine or out of bed
7.4: Maintaining tone in psoas as we roll out of semi supine or out of bed - audio
Introduction to month 8
8.1: Coming conscious of decisions – whether they are clear or unclear?
8.1: Coming conscious of decisions – whether they are clear or unclear? - audio
8.2: Come conscious of decisions as you tidy the bedroom.
8.2: Come conscious of decisions as you tidy the bedroom - audio
8.3: Come conscious of decisions as you sort the kitchen.
8.3: Come conscious of decisions as you sort the kitchen - audio
8.4: Come conscious of decisions as you leave the house.
8.4: Come conscious of decisions as you leave the house - audio
Introduction to month 9, integrating feet and leg pulls while walking
9.1: crossing a room, one step at a time
9.1: crossing a room, one step at a time - audio
9.2: Weight transfer while washing up the dishes
9.2: Weight transfer while washing up the dishes - audio
9.3: Taking a walk outside and extending the stride
9.3: Taking a walk outside and extending the stride - audio
9.4: Climbing and descending stairs
9.4: Climbing and descending stairs - audio
9.5: Walking on rough ground
9.5: Walking on rough ground - audio
Introduction to month 10 - exploring the upper body pulls
Introduction to month 10 - exploring the upper body pulls - audio
10.1: Exploring the upper body pulls with flow
10.1: Exploring the upper body pulls with flow - audio
10.2: Staying back while writing
10.2: Staying back while writing - audio
10.3: staying back while using a computer
10.3: staying back while using a computer - audio
10.4: Staying back while washing and drying your hands
10.4: Staying back while washing and drying your hands - audio
Introduction: Physiology, intelligence and integration of the digestive organs
Introduction: Physiology, intelligence and integration of the digestive organs - audio
Week 1: Embodying our digestive system with liquid light.
Week 1: Embodying our digestive system with liquid light. - audio
Week 2: Conscious eating
Week 2: Conscious eating - audio
Week 3. Eating with knife and fork with spatial awareness
Week 3. Eating with knife and fork with spatial awareness - audio
Week 4: Eating with fingers: responsive eating
Week 4: Eating with fingers: responsive eating - audio
Introduction and finding the true "monkey".
Introduction and finding the true "monkey" - audio
12.1: Finding the true “monkey” and HOBOC to move your chair after dining.
12.1: Finding the true “monkey” and HOBOC to move your chair after dining - audio
12.2: Using “monkey” and HOBOC in the kitchen, unloading the dishwasher
12.2: Using “monkey” and HOBOC in the kitchen, unloading the dishwasher - audio
12.3: Using “monkey” and HOBOC while washing up
12.3: Using “monkey” and HOBOC while washing up -audio
12.4: Bending over a wash basin to clean your teeth
12.4: Bending over a wash basin to clean your teeth - audio
12.5: Using “monkey” and HOBOC to chop vegetables.
12.5: Using “monkey” and HOBOC to chop vegetables - audio
Month 13, introduction - sorting CGC for yourself.
Month 13 introduction - sorting CGC for yourself, audio
13.1: Lifting a kettle
13.1: Lifting kettle, audio
13.2: Opening a shower door - or other magnetic catch
13.2: Opening the shower door, audio
13.3: Flushing the toilet
13.3: flushing the toilet, audio
13.4: Lifting heavy shopping onto a table
13.4: Lifting heavy shopping bags, audio
Month 14, introduction
Month 14, introduction, audio
14.1: Chopping vegetables, herbs and nuts
14.1: Chopping vegetables, herbs and nuts, audio
14.2: Whisking, grating, pouring, cooking
14.2: Whisking, grating, pouring, cooking, audio
14.3: Stirring saucepans and peeling
FREE PREVIEW14.3: Stirring saucepans and peeling, audio
14.4: Opening jars, tins, bottles, and resealing bags, using oppositions from 'Hands on back of chair'
14.4: Opening jars, tins, bottles, and resealing bags, using oppositions from 'Hands on back of chair' , audio
15.1: Applying moisturiser to your face
15.1: Applying moisturiser to your face - audio
15.2: brushing your hair
15.2: brushing your hair - audio
15.3: washing and drying your face
15.3: washing and drying your face - audio
15.4: cleaning your teeth
15.4: cleaning your teeth - audio
16.1: exploring the lunge action for housework
16.1: exploring the lunge action for housework - audio
16.2: sweeping the floor
16.2: sweeping the floor, audio
16.3: vacuuming
16.3: vacuuming, audio
16.4: Mopping the floor
16.4: Mopping the floor, audio
16.5: cleaning the toilet
16.5: cleaning the toilet - audio
17.1: tutorial on uncurling and extending the neck and upper back
17.1: tutorial on uncurling and extending the neck and upper back, audio
17.2: putting on shoes and tying shoelaces
17.2: putting on shoes and tying shoelaces - audio
17.3: Washing a floor by hand on all fours
17.3: Washing a floor by hand on all fours , audio
17.4: cleaning bath / leaning right over in a task – with archer pose tutorial
17.4: cleaning bath / leaning right over in a task – with archer pose tutorial - audio
Introduction to Month 18.
Month 18: game 1, the inner smile
Month 18: game 1, the inner smile - audio
Month 18, game 2: walking towards people in public spaces
Month 18, game 2: walking towards people in public spaces - audio
Month 18 Game 3: Seaweed with breath, to ground emotional interactions
Month 18 Game 3: Seaweed with breath, to ground emotional interactions - audio
Month 18, game 4: Connecting independent thought with daily activities with the right brain
Month 18, game 4: Connecting independent thought with daily activities with the right brain - audio
Month 18, Game 5: tell yourself a story
Month 18, Game 5: tell yourself a story - audio
Introduction to Month 19
19.1: Sorting laundry
19.1: Sorting laundry - audio
19.2: Loading machine
19.2: Loading machine - audio
19.3: Hanging washing
19.3: Hanging washing - audio
19.4: Folding clothes
19.4: Folding clothes - audio
Introduction to month 20
20.1: Speaking from middle voice connected to whole being.
20.1: Speaking from middle voice connected to whole being - audio
Support video: Responses to doorbells, phones or other alert sounds
20.2: Greeting a pupil or friend at the door
20.2: Greeting a pupil or friend at the door - audio
20.3: Making a phone call
20.3: Making a phone call - audio
20.4: Conversations in a shop
20.4 Conversations in a shop - audio
Month 21: Introduction
21.1: Stepping inside a supermarket, college, hospital or work situation
21.1: Stepping inside a supermarket, college, hospital or work situation - audio
21.2: Choosing food or other goods
21.2: Choosing food or other goods - Audio
21.3: Pushing a trolley
21.3: Pushing a trolley - Audio
21.4: Carrying a basket and carrying bags to your car
21.4: Carrying a basket and carrying bags to your car - Audio
21.5: At the checkout
21.5: At the checkout - Audio
Month 22. Introduction to deep fitness work
22.1. Doing more: taking muscles to failure.
22.1 Doing more, deep fitness - audio
BONUS: I can do more with my neck
BONUS: I can do more with my neck -audio
22.2 FM's procedures are strengthening
22.2 FM's procedures are strengthening - audio
22.3 Carrying heavy items
22.3 Carrying heavy items - audio
22.4: Running / Walking uphill / stairs
22.4: Running / Walking uphill / stairs- audio
Support video: how to sit on a toilet seat
Support audio: how to sit on a toilet seat
23.1. Introduction – structure, function and use in urination
23.1 Video: Enabling optimal functioning of your bladder
23.1 Enabling optimal use of your bladder- Audio
23.2. Introduction - structure, function and use in evacuation of the bowels
Bonus – finding the deep hip rotators
23.2 video: Defaecation: relaxing the abdomen to allow peristalsis
23.2 Defaecation: relaxing the abdomen to allow peristalsis - Audio
23.3 video: toning and squatting for a powerful bowel movement
23.3 : toning and squatting for a powerful bowel movement -Audio
23.4 video: Twisting for the paper & wiping your bum
23.4: Twisting for the paper & wiping your bum - Audio
24.1: Getting in and out of a car
24.1 Getting in and out of a car-Audio
24.2: Driving with tone in torso and legs
24.2: Driving with tone in torso and legs - Audio
24.3: Driving with light arms
24.3: Driving with light arms - Audio
24.4: Use of the eyes while driving or cycling
24.4: Use of the eyes while driving or cycling- Audio
24.5: Conclusion of series – washing down a wall
24.5: conclusion of series – washing down a wall - Audio
Penelope Easten
