Breathing

Taking Small Bites

Taking Small Bites

More and more, I'm seeing that stepping back and searching for the big picture in any situation is often all that's needed. Taking the long view is called for right now, don't you think? I'm hearing some discouragement around questions of whether one's individual efforts can make a real difference. Whether in relation to socio-political chaos or about daily mindfulness practice and changing movement habits, folks are expressing doubts about the power of tiny repeatable actions. Is calling your senator effective? Can one big splashy march truly change hearts and minds? Is moving my computer monitor higher or lower really going to stop my neck pain? Is it really so bad to skip a day or two of meditation?

3 Ways to Breathe Free

3 Ways to Breathe Free

You possess a power that gives you ease, resilience, emotional and mental clarity, postural and spiritual alignment, and improved health and wellness. You are doing it right now. Or rather, it is "doing" you. Breathing.

The Dance of Dynamic Balance

The Dance of Dynamic Balance

People who come for Alexander lessons anticipate that their balance will improve, and that's almost always a predictable result. Yet most people are surprised to learn that balance is dynamic, not static. One doesn't maintain balance by holding on, but by letting go. Or, to be more precise, by letting flow.

Awake and Aligned the Alexander Way

Awake and Aligned the Alexander Way

If you study and practice the Alexander Technique, it will change your life for the better.

This is a statement I can make with complete confidence and zero doubt. I can say this to absolutely everyone, no matter their condition or circumstances. There is no one who can't benefit from the principles and the process created by F. M. Alexander and developed over the past century by those who have followed his path.

That’s quite a claim. Read on.

Upright but not Uptight

Upright but not Uptight

Most people practice sitting meditation, either in the classic crossed-leg lotus position, or in a chair. A majority of meditators complain about pain or discomfort while sitting in meditation, at least after more than 20 or 30 minutes, and/or over a long period of practice, such as on retreat. While the practice encourages the acceptance of discomfort as it arises, and there are mindful ways to respond to pain during meditation, it makes sense to establish a balanced, easy pose in the first place. What does Alexander Technique offer in support of this?

At A Time Like This

Be softer with you. You are a breathing thing, a memory to someone, a home to a life. -- Nayyirah Waheed This is a good week to know the Alexander Technique. Reeling from the worst mass shooting in our history (not counting incidents of sanctioned genocide) and the attack on our LGTBQ brothers and sisters, we are presented with an excellent opportunity to practice mindfulness, to cultivate awareness of life just as it is, without fixing or changing it, without needing it to be different in any way than exactly how it is.

This is important, because when violence and injustice thrust their way into our collective lives -- and this seems to be happening with alarming regularity now -- we want to lash out or shut down or tighten up or collapse in a heap. Sometimes all at once. But the Alexander Technique teaches how to pause; to stop whatever impulse wants to be acted upon and just notice, simply be with whatever is arising. Perhaps the impulse will be acted upon anyway, maybe it's the right course of action, whatever it is. The stopping and noticing is what matters, however. Stop resisting, stop managing, stop being pushed around by your reactivity.

Now, I'm not saying that we passively accept the horrors that surround us as in any way inevitable. We can unlearn our violent ways, just as we can unlearn poor postural habits. But change happens most effectively from a clear place, a place of power with rather than power over, from groups of individuals who can act in the present moment, together in unity. An intention to meet life on life's terms, moment to moment, is a prerequisite for that power and clarity.

This is radical self-care: pausing to ask, "How is it with me right now? Empty CupWhat do I need? What will help me replenish?" At a times like this, many people rush into trying to rescue others, wanting to comfort and care for the wounded and hurting. This is usually well-intentioned, and the body-mind will tolerate it temporarily, but day after day, unless self-care is primary, depletion and burnout are the result. 

Luckily, pausing to do a self check-in takes virtually no time, and the ways to care for the self can be simple and easy:

  • slowly sip a cup of your favorite coffee or tea while doing absolutely nothing else;
  • lie down in constructive rest for 5 or 10 minutes;
  • walk and/or sit in nature while doing absolutely nothing else;
  • call a trusted friend and share one true thing you are feeling;
  • take a break from social media and other technology-based activities;
  • sit comfortably and just breathe;
  • rub your palms together vigorously until you feel some heat, then place your palms over your eyes, let the heat melt away the tension;
  • turn toward your feelings of vulnerability and honor them.

Self-care is primary. That means it comes first, always. It's not indulgent or selfish, it's not "extra" or a luxury, it is not something to get around to eventually, when you get those other people and tasks taken care of. It is the difference between serving a community with love and strength and becoming a burden to someone yourself.

oxygen-mask-227x300Put your own oxygen mask on first, people.

Alexander lessons offer a way to learn and practice the pause and the awareness, to unlearn the reactivity. There is also therapeutic value. When you come for a lesson all twisted up with grief, sorrow, anger, fear, confusion, and all that jazz, you find relief. It's a relief to drop that for a little while and just be present for what is, as it is.

Sometimes (un)learning is too much and all you want is the tender loving care. That's what Somatic Release is all about. Less participation and more pure letting go and being cared for. 

You certainly deserve it, and as odd as it may sound, the world needs it. We need us well.

Gimme Your Digits

I set an intention of posting a mindful movement tip each day during December, but I neglected to post one yesterday, Day 10.  So on Day 11, here's a two-fer: 10 things to become aware of, plus one. Sitting up or lying back (however you are reading this), rearrange the furniture of your bones, so that you are in balance. If you're sitting, align your weight on the sitz bones at the base of your pelvis. If you're reclining back, align your hips and shoulders as the four corners of your torso. Allow your spinal curves to lengthen up, from the tailbone to the crown of your head. Let whatever is supporting your weight to be a base for sending thoughts of lengthening and widening through your whole body. Notice where you are contracting, and let go. Open to however you are right now in this moment.

Bring your attention to your toes. Without a lot of wiggling or movement, just notice the toes on each foot. Sense into each big toe, become aware of the baby toes, include all the middle toes in your consciousness. You may feel tingling, pulsing, warmth or coolness, numbness, or no sensation. Are there some toes that seem impossible to connect with?  That is not unusual.

Can you sense the connection of the toes into the bones of the whole foot?  Do your toes feel different on the tops than they do on the bottoms?  Can you expand the space around and between your toes, just by directing some thought there? Get curious about all 10 toes.fingers & toes

Now bring that curiosity to your fingers. Again, without moving them around, sense into all 10 fingers. Are they curled into a fist? Extended outward in an open arrangement? Are your palms down or up? Notice how bringing awareness into your fingers is similar to or different from the awareness you have of your toes.

Expand your attention to include both feet and both hands. Move your mind's eye from the fingertips and tips of the toes up into the hands and the feet. Notice how the pinky fingers relate to the baby toes, how the thumbs connect to the big toes. Can you sense the energy in the soles of the feet and the palms of the hands?

So for most of us, that was actually 20 things to become aware of. Here's the plus one: with full awareness of toes and fingers, feet and hands, include your breathing in the experience of this moment.  As you inhale, picture the breath coming in through the toes and the fingers, moving into the feet and hands, up the legs and arms, and into your core. As you exhale, reverse the movement of the breath's energy, back out through legs and arms, feet and hands, out the toes and fingers.

Congratulations. You have just entered the digital age.