*Originally published in "Moving Into "Mindfulness," July 7, 2011

Now that Way Opens Center is on Twitter, Facebook, and Linked In, I am learning how best to take advantage of these social media venues. It's a little daunting, but the Alexander Technique shows me how to learn something new by slowing down, observing, and experimenting.

When there is something I don't understand, if I remember to notice the tension that arises around "not knowing," I can release it before it begins to cloud my brain with panic-based messages. I feel this tension in my neck and behind my eyes; other people get upset stomachs or jaw pain or sharp headaches. I observe myself striving to understand a new way of doing something, needing to use different coordination or control, and in the striving, I tighten. So I let go of trying at the same time I let go of the tension in my neck.

I have had plenty of opportunity to practice this lately with my new android phone. I had my old cell phone for nearly five years, and the same SIM card since 2000 (the guy at the cell phone store could not believe it). My muscle memory with that phone was awesome--I could access information and make calls (even play games) without having to think about what buttons to push. With the new phone I am very, very slowly getting the hang of it. At first I had to pay 100% attention to even answer an incoming call or place an outgoing one. It is a challenge to edit my contacts, all of which got lost in the transfer of my ancient SIM card. (oops!, said Phone Store Guy.) I downloaded my gmail contact info, but all the phone numbers are gone and need to be restored. I still don't know half of what this phone can do; I only know what I need it to do, and even that not so much.

I realize that some people reading this might be internally rolling their eyes and thinking that this middle-aged person is a techno doofus. They'd be right. To be fair, however, I think everyone gets anxious when they have to learn something new, even if it is something they are excited about learning.

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Bodymind experiment: Think of something new you had to figure out recently. Choose a physical activity, not an intellectual concept. It could be how to use a mechanical device, or it could be learning travel directions to a new location, like a friend's house or a doctor's office. How about an activity like assembling furniture from IKEA? That can be an adventure. Maybe you've been given some new physical therapy exercises to do, or you've taken up yoga or tai chi or running. There are many everyday examples of needing to learn something complex in a short amount of time. Take a moment now and think back on your experience of trying to understand something new. How did that feel emotionally? What thoughts went through your mind while you practiced this new task? See yourself in this experience clearly, picture it in detail. Begin to notice your physical response in this moment as you remember the experience of trying to learn something new. What do you observe? Is your brow furrowed? Are you holding your breath? Grinding your teeth? Locking your knees? Clenching your abdomen? Where do you feel the most effort in your body? How do you talk to yourself as you try to learn the new movement activity? If you're like me, you probably hear comments such as, "I'm a total idiot" or "this phone (computer, traffic, bookcase) sucks!" Feelings of frustration can be internalized ("I'm stupid") or externalized ("this phone is stupid"), and often a combination of both. My mind lies to me at times like this; I have thoughts like "I hate learning new things" (not true) or "I will never figure this out" (almost never true) or "you're so old" (not quite true, and irrelevant). Guess what? Tense thoughts create tense bodies. Tense bodies don't function well, making one feel clutzy and inept, leading to more physical tension, and on it goes into the viscious downward spiral. When we can notice this happening, we have a choice. Whether unclenching muscle or mind, the most important thing is to stop. Slow down. Step back, take a look around. Take a breath.

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So it's important to let go of striving, especially when taking in new information, or learning an old skill in a new way. Of course it's helpful to have a goal in mind (being able to answer my incoming calls is useful), but each step along the way is what really matters (first I have to recognize my new ringtone before I can even think about answering a call). Alexander called this "end-gaining" -- the pushy efforting I do to accomplish something that gets me ahead of myself and out of balance with reality.
Instead, I can practice "non-doing". Non-doing allows me to function naturally and automatically from moment to moment. It helps me notice and let go of the tension in my neck and the pressure in my eyes, and release the need to gain any particular end. The non-doing way of being simultaneously opens my field of vision and sharpens my mental focus, thus making it possible to understand what I need to learn about the task or object at hand (swipe down the touch screen to get the call. oh.)
And my neck and eyes feel better too.

Watch this very short inspirational video: http://www.youtube.com/watch?v=BQ4yd2W50No