“Sleep Health” March-April 2025 (English with Chinese translation)

 “Sleep Health” with Katarina Halm 
Introducing a special course for Chinese Speaking families and professionals
(offered with appreciation to our translator, Gao Han.)

CHINESE POSTER|
Sleep Health with Katarina Halm (Chinese Poster) 
* Chinese text at the end of this page.

ABOUT THE PROGRAMME
The “Sleep Health” workshop with Katarina Halm, Canadian teacher,  Chinese translation by Gao Han, will be China’s systematic course on the Sounder Sleep System™. The workshop series consist of three progressive topics each involving six hours of teaching.

“Deep Relaxation and Stress Relief” will be launched on March 22, 2025. We will meet you every Saturday in China (Friday in other locations). Please see below for course details and registration.

Katarina Halm, Canadian Tai Chi Federation Level 3 Instructor. Master of Transpersonal Psychology, Feldenkrais® Practitioner, Focusing Trainer Movement Intelligence Trainer, Sounder Sleep System™ Assistant Trainer

Katarina has a solid background in the fields of mind-body and psychology. She completed the Victoria Feldenkrais Teacher Training and Postgraduate Training Program where Jeff Haller served as Education Director.

SCHEDULE FOR THE COURSE
Six consecutive weeks
☆ March 22 to April 26, 2025 Saturday 9:30-10:30 AM (China Standard Time)
☆ March 21 to April 25, 2025 Friday 6:30-7:30 PM (Pacific Standard Time))
A Sign Up Link for the six week series March 22/22-April 25/26, 2025

PROGRAMME
Movement practice + concept explanation
English instruction, Chinese translation
Teaching platform: Zoom meeting
A Sounder World with Sounder Sleep System™

FEES & PARTICIPATION
Fee Special offer: 688 yuan, 135 cdn, 95 usd
* The replay recording and discussion forum for the course will be available for one-year.
* No refunds will be made after payment 
(for special requests please email [email protected])

DESCRIPTION
Introduction Sounder Sleep System™: specific slow, repetitive mini-movements to help you transition from an active waking state to a state of deep physical and mental relaxation. In a quiet state, your body will spontaneously respond to your needs for sleep and obtain a relaxed and efficient rest.

The synergy of daytime and nighttime practice is the core method and value of Sounder Sleep System™. Daytime conditioning can effectively relieve stress, tension and anxiety, creating a more peaceful state of mind, body, and situation. Sleep inducing Mini-Moves™ practiced in bed at night can assist with falling asleep and ensure that you can fall back asleep after normal nighttime awakenings (which may appear unexpectedly). The daytime and nighttime practice work together to help practitioners cope with unexpected life challenges and obtain the natural and comfortable sleep experience you need every day.

A key point is that these mini movements are easy to learn, bring twice the benefits when we use half the habitual effort.  Mini-Moves™ continue to bring pleasure and positive feedback from your nervous system. Mini-Moves™ are very suitable for practicing and consolidating into fragmented time .  Mini-Moves™ work well when we begin integrating them into daily habits.

Sounder Sleep System™ was developed by Michael Krugman, a Feldenkrais practitioner and self-healing expert from the United States who traveled worldwide to teach his method (please click here for our tribute page.). Sounder Sleep System incorporates elements from a variety of classic and modern self-healing methods, such as yoga, qigong, meditation, with the Feldenkrais method as the key element.  Inspiration is drawn from scientific relaxation (the founder is Edmund Jacobson), and hypnosis-based autonomic nervous system training methods (the founder is Dr. Johannes Heinrich Schultz).

Schultz employed two fundamental opposing principles of the human nervous system—excitation and inhibition—to produce sleep-inducing effects. Inhibition is a crucial factor during sleep. Falling asleep is a process in which the balance of excitation and inhibition (so-called “cortical excitability”) in the brain is strongly tilted towards inhibition, the brain’s processing speed drops to a fraction of the waking level, cognitive activity is significantly reduced, metabolic activity slows down, and the entire body becomes quiescent.  Sounder Sleep System™ uses specific exercises to activate and enhance the brain’s inhibitory processes to help you fall asleep. This will also directly stimulate the parasympathetic nervous system and immune system, triggering the body’s inherent mechanism of autonomous regulation and self-healing.

NOTES AND RESOURCES:
A Sounder World with Sounder Sleep System™

We look forward to seeing you soon!

CHINESE TEXT
* Chinese text from Sleep Health with Katarina Halm (Chinese Poster) 
北美身心学名师Katarina Halm执教的「成人与青少年睡眠健康」工作坊，是基于Sounder Sleep System™深度睡眠系统的系统性课程。工作坊包含三个循序渐进的主题*后续课程计划于今年9月和明年2月推出，每个主题涉及六小时的授课。

• 本期工作坊主题为“深度放松，压力解除”，2025年3月22日启动，每周六与你相约。课程详情及报名方式见下文。
  Katarina Halm /卡特琳娜·汉姆
  超个人心理学硕士，费登奎斯实践者，聚焦取向心理治疗师，Movement Intelligence培训师，Sounder Sleep System™助理培训师，加拿大太极拳联合会三阶教练。
  Katarina在身心学和心理学领域有着扎实的积累，她完成了Jeff Haller担任教育总监的维多利亚费登奎斯师资培训及研究生培训项目，目前在温哥华运营着一个绿意盎然的练习空间。工作中，她融合使用了聚焦取向心理治疗与费登奎斯方法。
  体系介绍 
  Sounder Sleep System™ 借助于特定的缓慢、重复的迷你动作，帮助练习者从活跃的清醒状态转变为深度身心放松状态。而在宁静状态下，练习者的身体会自发的响应睡眠需求，获得轻松且高效的休憩。
  日间调节与夜间调节的技巧协同，是Sounder Sleep System™ 的核心方法与价值所在。日间调节可有效缓解压力、紧张和焦虑，打造更加平和的身心状态。而夜间在床上进行的诱导催眠练习，可加速入睡，并确保在意外醒来后时仍然能够快速重新入睡。两者双管齐下，帮助练习者应对不期而遇的生活挑战，获得每日所需的自然与舒适睡眠体验。
  重点是，所有迷你动作都简单易学，事半功倍，持续带来愉悦感与积极反馈，非常适合利用碎片时间练习巩固，融入日常习惯。
  该系统由来自美国的费登奎斯实践者及自我疗愈专家迈克尔·克鲁曼（Michael Krugman）开发，兼收并蓄了多种经典及现代自我疗愈方法的元素，如瑜伽、气功、冥想、费登奎斯方法、科学放松（创始人为Edmund Jacobson），以及以催眠为基础的自律神经训练法（创始人为Johannes Heinrich Schultz博士）。
  他采用人类神经系统的两个基本对立原则——兴奋和抑制——来产生诱导睡眠的效果。在睡眠过程中，抑制是一个至关重要的因素。入睡是对于大脑而言是兴奋和抑制平衡（所谓的“皮质兴奋性”）强烈倾向于抑制的过程，大脑处理速度降至清醒水平的几分之一，认知活动大幅减少，代谢活动减缓，整个身体变得静止。而Sounder Sleep System™ 通过特定练习启动并增强大脑的抑制过程，从而帮助入睡。这同样会直接对副交感神经系统和免疫系统起到激励作用，触发身体自主调节以及自愈的固有机制。课程安排
  • 课程1（2025.03.22，周六）
  骨盆滚动 / Pelvic Rock
  • 课程2（2025.03.29，周六）
  解锁肋骨笼 / Unlocking Your Rib Cage
  • 课程3（2025.04.05，周六）
  延长一侧躯干 / Lengthening One Side of Your Trunk
  • 课程4（2025.04.12，周六）
  懒散与恢复 / Slouch and Recover
  • 课程5（2025.04.19，周六）
  解放双臂利于行动 / Freeing Your Arms for Action
  • 课程6（2025.04.26，周六）
  消除肩颈紧张 / To Banish Neck and Shoulder Tension

  评价与反馈：
  “Katarina拥有关于聆听、支持、给予鼓励的高超技巧和巨大的才能。我赞赏她为推广费登奎斯方法和Sounder Sleep System™深度睡眠系统所作的一切。
  ——Paris Kern，费登奎斯方法培训师，Sounder Sleep System™培训师，南佛蒙特费登奎斯中心创始人
  
  “我非常感谢Katarina把Sounder Sleep System™介绍给我，她所做的工作非常有价值，就在昨晚，它帮助我获得了一个超赞的睡眠体验。
  ——Lawrence Berger，经济学家、大学教授，《注意力的政治与正念的承诺》一书的作者，沃顿商学院应用经济学博士及新学院大学哲学博士

  “无比珍贵的课程，在温和的语言引导下的迷你动作，不仅带来放松，也带了一份归来的感觉……我发现那些极小的动作可以唤起有意义的学习。我更加意识到我的系统何时清晰和开放。我体验到一种瞬间产生的好奇心。我可以更自由地呼吸，并且看到情况在进展，所以我对生活有了更积极的看法。随着我越来越多的参加Katarina的课程，我越来越意识到自己的学习。我得到了支持，我可以将课程转化为自己的律动。也因此，我来到了一个自我觉知的全新领域——我理解到，每一周，每一件工作，我的精力和付出要如何才能发挥出它们的最佳作用。
  —— Alfo Humano ，聚焦取向培训师，Sounder Sleep System™认证老师

  “自2018年以来，我一直在跟随Katarina学习聚焦取向和Bones for Life课程。通过她带来的课程、辅导以及练习，我的倾听能力，无论是通过言语，还是通过手、眼、耳，以及纯粹直觉的动觉感知能力，都得到了大幅提升。Katarina的教学帮助我成长为一名更懂得使用双手工作的费登奎斯实践者。我强烈推荐大家与Katarina一起工作。她有一种与生俱来的能力，可以帮助到我们调整自己的神经系统，教会我们给自己以空间和时间，用动觉和感官倾听自己与他人。
  —— Minal S.，费登奎斯实践者

  “Katarina的教学是有深度的，她的带领节奏让练习变得容易，而从她那里得到反馈给人以安全感。
  —— Yesim Alic，博士候选人，费登奎斯实践者，Sounder Sleep System™认证老师“在最近参加的两场由Katarina带领的Sounder Sleep System™课程中，我收获到了深刻的体验。通过迷你动作的过程，以及老师温和的态度、舒缓的声音的帮助，我被引导进入一个内在的，非常深沉、安静和平和的境界。
  —— Yonah Gershator，女中音歌唱家，费登奎斯实践者

  “参加课程之后，我对于脖子和身体其他部位连接的认识有了很大程度的提高。Katarina不断提醒着我们，要保持空间感，放慢整合的速度。非常有帮助，也非常喜欢整个课程。我一直生活在自己的头脑里，而不是自己的身体里。感谢所有人。——Fanta Lemire，聚焦取向培训师
  “课程很有趣。我的脖子感觉更松弛了，颈椎排列也更对位了。我很感激Katarina给予的创造性空间，让我能找到适合自己身体的练习方式。
  —— Anna Willman，作家，富布赖特交流学者