Friday ¡ 30â45 minutes
Explore the topic
Receive a short introduction, a guided movement lesson, and reflection prompts. Work through them before Tuesday.
Freedom Is Learned ¡ With Dayana Pereira
Go deeper with the
work youâve begun.
If youâve joined my Insight Timer live events or practiced with my recordings, Iâd love to invite you into eight weeks of connected learning, live guidance, and practice in your own life.
October 27âDecember 15, 2026 ¡ Tuesdays, 1â2:15 PM ET
$555 in full ¡ or 2 monthly payments of $297 ($594 total)
Explore the eight-week format â
SHORT VIDEO ¡ COMING SOONAn invitation to continue together.Your new introduction video will appear here.
For our Insight Timer community
Give your discoveries
time to develop.
One practice can give you something meaningful to notice: a feeling, a familiar habit, or a different experience of yourself. You may be curious about how to carry that discovery into a relationship, a decision, or a difficult day.
Freedom Is Learned offers a sequence you can follow with the same group over eight weeks. Prepare before we meet, practice with a partner, and bring your experience into our weekly live session.
Weâll connect movement with emotional awareness and spiritual inquiry, then try practical changes that reflect what you feel, need, and value.
What the paid program adds: a connected curriculum, weekly preparation, structured partner practice, workbooks, a cohort community, and time to return to the questions your practice brings up.
âTuning into my body with curiosity instead of criticism is a helpful shiftâ
The same rhythm every week
Prepare. Practice together.
Use it in your life.
No lectures. Across all eight weeks, youâll follow the same rhythm: a new topic and solo practice arrive on Friday, giving you the weekend to explore the movement lesson and reflection prompts. Bring what you discover into Tuesdayâs live session. Each session builds on the last, helping you bring what you learn into your choices, relationships, and everyday life.
Before Tuesday ¡ 30 minutes
Practice with a partner
Meet another participant at a time you arrange together. Use the prompts to listen, reflect, and rehearse.
Tuesday ¡ 75 minutes
Work with Dayana
Join the live group on Zoom for movement, guided practice, and discussion. Bring what you noticed and where you got stuck.
Between sessions
Try one real change
Use a short practice in an everyday situation. Notice what happens and what you want to adjust.
Plan for about 2½â3 hours a week. One Dayana-led session + one peer practice each week. Live sessions are recorded.
A sample week ¡ week 4
Say what you need and set limits.
Imagine someone asks you to take on something you donât have time for. Your usual answer is yes. This week, youâll practice another option.
FRIDAY
Nov 13Use the movement lesson and reflection prompts to notice what happens when you anticipate saying no. Clarify what you want and what you can offer.
Nov 13Use the movement lesson and reflection prompts to notice what happens when you anticipate saying no. Clarify what you want and what you can offer.
PARTNER
Before classRehearse a specific request, a respectful no, and âLet me check and get back to you.â Notice the urge to apologize or overexplain.
Before classRehearse a specific request, a respectful no, and âLet me check and get back to you.â Notice the urge to apologize or overexplain.
LIVE CLASS
Tue, Nov 17Explore pausing and speaking under pressure. Try shorter, clearer language and bring questions about what felt difficult.
Tue, Nov 17Explore pausing and speaking under pressure. Try shorter, clearer language and bring questions about what felt difficult.
IN YOUR LIFE
That weekUse one sentence in a manageable real conversation. Write down what happened and what youâd change next time.
That weekUse one sentence in a manageable real conversation. Write down what happened and what youâd change next time.
Youâll have a place to keep practicing.
A workbook and private cohort community help you track what youâre trying. Partner practice gives you a place to say the words aloud, listen, and learn with someone else.
You choose what to share. You wonât be asked to disclose deeply personal experiences or force yourself through a practice.
Skills for ordinary, important moments
Carry the practice into your life.
Each weekly topic gives you a practical way to explore a familiar pattern.
Recognize a reaction earlier
Notice what happens in your body and feelings before you automatically agree, withdraw, or push through.
Make a decision you can act on
Bring your feelings and values together with the facts. Choose a considered next step.
Express what is true for you
Practice naming a need, making a request, or setting a limit in words that feel honest.
Work with less unnecessary effort
Explore changing your pace, finding support, or approaching an ordinary demand differently.
Make room for receiving
Notice what happens when help, care, or enjoyment is available. Practice allowing yourself to receive it.
Develop a way to continue
Identify practices that help you and create a plan for a recurring situation in your life.
By the end, youâll have a written plan for one recurring situation: what to notice, a response to try, and a practice to return to.
Your eight-week curriculum
From noticing the habit
to choosing your next step.
Start with one situation you want to change. As you build new skills, return to what you notice in your body, what you feel, and what matters to you. Let that understanding inform what you try next.
First materials: Friday, October 23.
Eight consecutive live Tuesdays:
October 27âDecember 15, 2026.
1â2:15 PM Eastern, New York time.
01October 27, 2026Catch the habit before it takes over
What keeps happening when I feel pressured or uncertain?
In our live session
Use gentle movement to notice automatic effort and pauses. Map the sequence from the first sign of pressure to your usual reaction.
Take it into your week
Catch one early sign in your chosen situation. Write down the point where you might try something different.
02November 3, 2026Stop pushing past your limits
How do I recognize when to pause, ask for help, or change how I am doing something?
In our live session
Explore using less effort and clearer physical support. Practice deciding what to continue, change, postpone, or ask for help with.
Take it into your week
Change how you handle one ordinary demand. Compare your effort and response with what usually happens.
03November 10, 2026Recognize feelings before reacting
Can I feel something without immediately acting on it or explaining it away?
In our live session
Practice noticing a feeling, shifting attention when needed, and choosing what to do next. Use movement to explore pausing and changing pace.
Take it into your week
In an ordinary moment, name what you feel and consider your next action before following the first impulse.
04November 17, 2026Say what you need and set limits
How do I speak up without automatically agreeing, withdrawing, or overexplaining?
In our live session
Use movement and guided practice to explore speaking under pressure. Try brief, specific language and notice reactions without treating them as instructions.
Take it into your week
Use one sentence you practiced in a manageable real conversation. Record what happened and what you want to adjust.
05November 24, 2026Make decisions without waiting for certainty
What would help me decide instead of going through the same thoughts again?
In our live session
Practice a decision process that considers feelings, bodily signals, facts, and consequences. Choose a next step and a time to review it.
Take it into your week
Take one considered step without requiring complete certainty. Review what you learned from acting.
06December 1, 2026Ask for help and let yourself receive it
What changes when I do not have to manage everything alone?
In our live session
Explore physical support, enjoyment, and connection. Discuss guilt or obligation while keeping room to accept, adapt, or decline an offer.
Take it into your week
Ask for or accept one useful form of help. Also spend a few minutes enjoying something without turning it into another task.
07December 8, 2026Take action without getting it perfect
What can I do before I feel completely ready or confident?
In our live session
Explore variation and imperfect attempts through movement. Make a small action plan and rehearse how to adjust when the first attempt does not work.
Take it into your week
Take the step you chose. Review what happened as information for the next attempt, rather than a verdict on yourself.
08December 15, 2026Keep using what works in daily life
What will I do when the familiar habit shows up again?
In our live session
Revisit useful movement practices and build a simple plan: early signs, a short practice, a different response, and someone you can ask for support.
Take it into your week
Choose one practice and one situation to revisit over the next month. Set a realistic time to check what is working.
âI felt the shift. It felt so natural and real, not induced or forced at all.â
A deeper thread through the work
Connect what you feel
with how you choose.
âSomaticâ means learning through your felt experience of your body. We use the FeldenkraisÂŽ Method: small, gentle movements that help you notice effort, pacing, and the options you usually overlook.
You might discover that pushing harder makes a movement harder, too. Then you bring that question into daily life: is there another way to approach this task, request, or conversation?
Movement gives you something concrete to explore. Emotional awareness helps you recognize a feeling without rushing to suppress it or act on it.
Spiritual inquiry invites you to explore meaning, connection, and trust in your own experience. Together, these practices help you consider whether your choices reflect what matters to you. Your beliefs and questions are welcome.
You donât need to be flexible or fit. You can pause, reduce a movement, or rest at any time.
âGrateful for Dayana â her voice, her skill, her listening, her knowledge and talent.â
Is this a good fit?
Ready for a regular
place in your week?
This is an invitation to make time for a sustained learning process.
- Youâve experienced my teaching and are curious about going further.
- You want to apply the work to choices, relationships, and everyday demands.
- You welcome movement, emotional awareness, and questions of meaning and connection.
- You can set aside time for preparation, partner practice, and a weekly class or replay.
October 27âDecember 15, 2026
Join Freedom Is Learned.
Give yourself eight weeks of a shared rhythm, live guidance, and practical exploration.
- Eight 75-minute live group sessions with Dayana
- Recordings of the live sessions
- Weekly Friday preparation and guided movement lessons
- Structured partner practice
- Workbooks and reflection prompts
- A private community for your cohort
This is the group program. Private sessions and ONE membership are available separately.
October 27âDecember 15, 2026
One program. Two ways to pay.
$555 USD ¡ pay in full
Join the eight-week programOr 2 monthly payments of $297$594 total ¡ same program and accessChoose the payment plan at checkout â
Live Tuesdays ¡ 1â2:15 PM Eastern
First preparation arrives Friday, October 23.
Program access is through Kajabi.
Questions before joining? Email Dayana.
How is this different from your Insight Timer live events?
My Insight Timer events and recordings offer ways to experience the work. Freedom Is Learned brings eight topics into a deliberate sequence, with preparation, weekly live guidance, partner practice, and a cohort community. You return to the same learning process over eight weeks and apply it to situations from your own life.
What am I committing to?
A paid eight-week group program and about 2½â3 hours a week. That includes 30â45 minutes of solo preparation, 30 minutes of partner practice, a 75-minute live class or replay, and short everyday experiments. The price is $555 in full or two monthly payments of $297 ($594 total).
Do I need experience with this kind of work?
No. Iâll guide you through the movements and exercises. Curiosity and a willingness to practice are enough to begin.
How does the emotional and spiritual work fit in?
We practice recognizing feelings and exploring what matters beneath a familiar reaction. Spiritual inquiry makes room for questions of meaning, connection, trust, and how you want to live. You can bring your existing beliefs or approach these questions with curiosity. No particular spiritual belief or practice is required.
What if I miss a live session?
Live sessions are recorded. Watch the replay before the next class so you can continue with the group. Live participation gives you the opportunity to bring questions and join the practice as it happens.
What do I need at home?
A device with Zoom, an internet connection, and a comfortable place to lie down with room to move your arms. The movements are small and exploratory. If lying on the floor or joining partner practice presents a difficulty, contact me before enrolling so we can discuss the format.
Will I have to share personal experiences?
You choose what to share. We work with manageable, everyday situations. Partner practice uses prompts for listening and reflection; your partner is not expected to give advice or act as a therapist.
Is this therapy or treatment?
This is somatic education: learning through movement, awareness, and practice. It does not diagnose or treat medical or mental health conditions, and it does not replace therapy or medical care. New ways of responding can help you work with your circumstances; they do not remove the need for practical changes or outside support.
Are a private session and ONE membership included?
The $555 program and payment plan include the same eight-week group experience. Individual sessions and ONE membership are separate offerings.
Your guide
Iâm Dayana Pereira.
Guild Certified FeldenkraisÂŽ Practitioner
Somatic educator ¡ Reiki Master ¡ Founder of ONE
I discovered the FeldenkraisÂŽ Method in Uruguay when I was twenty. It opened a lifelong exploration of how movement, emotions, and the ways we see ourselves shape our experience.
For fifteen years, Iâve guided people in person and online. My teaching brings together careful observation, deep listening, and clear, gentle guidance. I turn unfamiliar ideas into experiences you can feel, offer different ways into a practice, and help you connect what you discover to daily life.
As a parent, immigrant, and business owner, I know the resilience it takes to meet lifeâs demands. I also value being open to receive support, connection, and joy. Finding a balance between these capacities is part of how I live and teach.
My work includes the physical, emotional, and spiritual dimensions of being human. In Freedom Is Learned, we explore feelings, needs, meaning, and trustâthen bring that awareness into your choices and relationships. Iâll help you listen more closely to yourself and practice living from what feels honest and meaningful to you.
My training
800-hour professional FeldenkraisÂŽ training begun in 2007; certified to teach group lessons in 2009 and individual sessions in 2011. Eighteen-month postgraduate training, 2017â2018. Additional training includes Reiki, breathwork, therapeutic massage, and continuing education in trauma healing.
Get to know the teaching
More than 150,000 plays on Insight Timer.
151.9kplays
6.7kfollowers
4.77 / 5average rating
9,645ratings
These figures and reviews refer to Dayanaâs existing teaching and recordings. Freedom Is Learned is a new eight-week group program.
âIt really suits my easily activated nervous system.â
Freedom Is Learned
Letâs give this work
a place in your everyday life.
Choose a regular time to practice, explore, and return.
Bring your questions and the situations that matter to you.
October 27âDecember 15, 2026 ¡ Live online with Dayana Pereira