Finding your Kinesphere

General Aim

To increase body awareness and invite participants to start to move.

Learning goals

● developing body awareness
● turning attention to the
● start movingwheel

Short description/background/Introduction/Tips for the trainer

This exercise is built up of elements of wheel of awareness mediation of Daniel Siegel as well as small dance, which was developed by Steve Paxton, contemporary dancer and contact improvisation dancer.
The trainer needs to ensure silence in the group, so people can listen inside themselves. This is a very good starting exercise for people with no or little movement / somatic experience.



Suggested group

1-30 (or more)


Music, speakers


10-15 minutes + 10 minutes for sharing


1. People are invited to find a space, where they can move freely (at least in their kinesphere)
2. Wheel of awareness elements:
Instructions come one by one, with about 10-15 seconds in between
● Participants look around, turning their attention to all sights, lights, colors they are surrounded with. Then, they let it go and close their eyes.
● Participants are asked to pay attention to what they see and perceive with their eyes closed and then to let it go.
● Next, they are asked to pay attention to surrounding noises and catalog them. Let it go.
● Later, they are asked to turn their attention to the thoughts that are popping up. They must not suppress them, but neither be overwhelmed by them. They must keep them in mind and leave them to be picked up again later.
● Later, they turn their attention to the body: the breath and the small spontaneous body movements.
● Next, they must pay attention to each individual body part
0. (continuation with small dance for about 3-5 minutes)
● Participants are asked to turn their attention to the little movements that their body makes while standing. The small changes in balances. How that feels, how the little changes move or impact other parts of your body.
0. (after leaving enough time)
● When they feel that something is moving, they are asked to force the movement a little, to deepen it
● (If needed, musical support can be given)
● Movements get bigger and bigger, they get exasperated.
● Finally, participants are asked to imagine themselves in a large bubble whose sides they can touch by extending their arms. This is a kinesphere, in which participants can move freely, without stepping out of it.
● Slowly – slowly, participants are asked to find their way back to their initial position.
● The music stops.

Evaluation/Final debriefing

Evaluation can be done by exchanging experiences in groups of three.


Niklas Paschburg: Sand whirling (4.31)
Dirk Maassen: Windsong (4.19)
Hang Drum Project – Shaken Oaks (4.27)