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Vogue your way into clothes

Flamenco groupPutting a sports bra on at any time can be a challenge! Here are some thoughts about that, and some Alexander Technique (AT) ideas that might help. For those of you that don’t wear them, you might find an AT nugget in here somewhere.

To get to the sports bra we need a few detours. The first is about bath bombs and Epson salts.

I am a Lush bath bomb gal. I love watching the effervescing ball dance around the thundering bath water as it releases colour and scent, and luxuriating in all of that. So the suggestion from a friend, of soaking in a bath of Epson salts, wasn’t that appealing. I was assured it would be good for my health. Plus, a huge tub of Epson salts arrived, as a present, and thus, I gave it a go.

Warning – do not try this bit at home! I have no idea if Alexander Technique in the bath will work for you! I could end up with my readers drowning in the attempt. Please don’t.

Having an Eco friendly bath is no way to undertake this soak, but it was the only one available to me. The overflow is strategically placed so that I can only be covered by 2/3rd’s of water even when it is full. The bath is short, narrow and I can lay on my back with my knees bent without drowning. Happily, I was able to practice Alexander Technique active rest, releasing into width as much as the bath allowed whilst laying in the Epson salt infusion. I also enjoyed listening to the ocean liner-like central heating noises from underneath the water. A couple of flannels, for warmth, topped off the event: sorry if that’s too much detail!

Bath over, having already been applying the Alexander Technique to laying in an extremely narrow bath, I was pondering on applying it to the unique issue of putting my clothes on. It’s the same problem as dressing after going swimming. How to do this with ease? Hot atmospheres, damp, warm skin and clothing just don’t work well together. There’s that Velcro effect where clothes weld to the skin wherever they touch.

We need another detour here, onto how Flamenco dancing, Madonna and lack of confidence play a part.

Picture a flamenco dancer with their hands spiralling round their body, then take yourself back to 1990, and Madonna’s song, Vogue, and striking a pose.  I recommend you follow the link and watch the video first. It’s a great song and you might enjoy striking a pose? Have fun. I just did! I feel so energised now.

Anyhow, where does lack of confidence fit in? Back in my N.H.S. days I had to go to the occasional meeting. Usually in a stuffy room, sat around a table with other health professionals, at the end of a long week. Picture yourself there as the most senior consultant makes a point. From his position of power he luxuriously floats his hands up and over his head in an arc, palms coming to rest behind his head, elbows wide. He draws a breath, and with confidence, slowly begins to make his point. A while later, a junior doctor speaks out but he just can’t pull off the whole hands behind the head thing. A tiny shadow movement, half going there, and then giving up, happens instead. The effect on the group, and his lack of seniority means his message doesn’t land in the same way at all. To get the full effect try both arm movements yourself, then try going from one to the other. It’s a bit like voguing but less fun.

Back to the sports bra: my usual method looks more like one my Dad used in his motor cycle repair days when all else failed: rive it! After my Epson salts bath, and my Eco friendly chilling out with the Alexander Technique, I was up for exploring what happens if I don’t rive my sports bra on? What happens if I use the Alexander Technique?

Back to Flamenco, voguing and lack of confidence. Well, putting a sports bra on and applying the Alexander Technique looks like a cross between all of those! The up side, is I was laughing my head off by the time I finished and I wasn’t at all flustered like I normally am. The down side was, I took ages to get dressed and I would have been mortified if anyone had walked in on me.

I started by releasing my usual rive-it approach tension. I stopped several times during the process and thought about having a free neck. In those moments of stillness you might have thought I was dancing, but more likely, if pressed, you would have described me as a trussed up turkey.  Sports bras have a unique property of rolling themselves up and becoming extremely rigid and rope like, despite their elastic content. I needed to take a Sun Tzu, Art of War, indirect approach.

What I did learn was a sports bra goes on (and off) much more smoothly when applying the Alexander Technique. However, another tip, if this is available to you: partners come in very handy. Get someone else to help!

 

Alexander Technique can be applied in all sorts of ways, including dressing! If you fancy finding out how, get in touch and book a lesson!

Jane Clappison MSTAT

01759 307282

www.janeclappison.co.uk

Sick bed musings

Sick bed detritus

I used to believe that if I was ill, and in hospital, I would sit by the side of my bed, dressed: until I got real.

Being ill sometimes means my nightwear gets changed because it’s been worn 24/7, and it’s beginning to smell.

Being ill means my sick-bed multi-tasks as a library, of books I want to read, but don’t have the concentration for. A roving dog bed, as snoring Kyra and I dance round the space. An observatory, as I delight at the wind blowing through the neighbour’s pine tree, it’s jostling branches playing a frantic game of tag. It also becomes a rubbish bin for tissues and other detritus.

Being ill is a challenging process on all levels, it’s different every time and we all navigate that as best as we can.

I am not in hospital, but I am ill.

I thought I would share some ideas, including Alexander Technique ones, that are helping me. They are not earth shattering. They come into my full focus and then wane. I do what I can. It takes perseverance.  They are not a panacea but they bring me joy.  They help me remember there’s more to life than feeling ill. They may give you some ideas to try out when you are ill? Even one will change the experience.

The root of my problem (literally) has been a tooth infection that spread and is ongoing. Sometimes all I can manage is to let my body get on with it. Other times:

  • I notice myself in my environment, what is around me, sensing what is behind me (without looking) and that helps me be in the present moment. It calms me and placates my need to be well.
  • I observe my body, where it is attempting to brace and hold against the unknown invader . My teeth, jaw, face and neck regularly take on a defensive role. Softening my eyes reduces strain and pain. Releasing the inside of my mouth into length and width ripples through my body, my shoulders drop and I breathe more deeply.
  • Noticing pain free areas rather than painful areas also helps break a cycle that feeds the pain.
  • I am remembering to balance rest with activity. I regularly take a walk round the house and garden. I have been exploring a few things as I do that such as:

Noticing my breathing as I move.

What happens if I breathe out when I stand up?

What happens if I take a breath in?

What happens when I don’t change my breathing and think crown away from feet as I stand?

What differences can I feel under my feet as I move from one surface to another, from carpet to wooden floor to stone to lawn?

I observe my reluctance to lay down in the day time. I remind myself of my niece as a baby, when she had not yet learned how to sooth herself to sleep, and she struggled with that transition from wakefulness to rest. However, through resisting rest, on laying down, I discover I have created pain. I rest, letting go of the effort of being upright, and as I release into semi supine it brings ease and relief from pain. My body thanks me. There’s a work in progress for me here as I challenge beliefs around this resistance and honour the need to sleep.

  • When the energy rises I tackle the accumulating pile of dirty items that won’t go in the dishwasher. I enjoy the contact of my feet on the floor, the view of the changing colours in the garden, the sounds the water makes in the sink as I work. I also notice my gradually wrinkling hands and a growing tiredness as I sense the whole of me in this space.
  • I am thankful for my husband’s suggestion to sit outside. Somehow I forget that simple things can be a blessing. I can enjoy how the delightful autumn sun gives life to the Acer’s vibrant feathery red leaves against the electric green garden. I have a special fondness for the shadows on the patio, especially the dancing butterflies. I even saw a Red Admiral yesterday, in October!
  • I can laugh at myself. This morning before my husband went to work he came to see me in bed, to say goodbye. Wryly he said “New brooch?” gesturing to my top and grinning. I looked at it with puzzlement and there was a purple, lint covered, firmly glued, partly used, throat lozenge! Well, it had obviously done its job of calming my coughing and helping me get off to sleep! Being ill can be very messy, and amusing.

“Although the world is full of suffering, it is also full of the overcoming of it.”  Helen Keller

Perhaps these ideas might help you towards overcoming suffering? I wouldn’t recommend the brooch.

When you and I are well, perhaps we could work together to explore these ideas? Contact me or phone me to book a lesson or workshop.

Jane Clappison

01759 307282

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Toothache, chicken little, anxiety and the Alexander Technique

I don’t know when I decided not take any notice of TV news. Nor do I remember when I consciously avoided reading the daily papers, but it was before the days of the internet. I imagine I was in my late teens. I just didn’t want to know how bad things were.

As I therefore knew less about the world at large, I marvelled at how my maternal Grandmother kept up with current affairs. One phone call got me up to speed. I am sure it kept her keenly aware into her 90’s and also extremely grumpy.

Despite an aversion to bad news, I did develop a liking for the Scottish Post as they seemed to be more about good-news stories. Their cartoons like the mischievous Oor Wullie and the family life of The Broons made for a  hilarious treat. I  now love a very un-PC paper for its brain teasers and TV guide, but my love of newspapers and bad news in general (isn’t it almost always bad now) and current affairs, ends there.

Maybe you feel this sense that most news reports are bad news?

Nowadays I can’t avoid death, destruction, vandalism, global warming, not global warming, air quality, plastic floating islands, mass extinctions, deforestation, wars, starvation, discrimination and on and on. As a result, I find myself being pulled into a state of irritation and anxiety. Like a nagging tooth pain, for which there is no cure. The internet, and particularly social media, seem to have got to me in ways my paper/TV news avoidance could not. Perhaps a remote cave might help, but I enjoy being in and of the world. So, I can’t avoid knowing some of the heartbreaking news we are bombarded with from all sides, today.

At times I feel like Chicken Little, crying out that the sky is falling in. Except he discovered it wasn’t falling in, and that all was well. My conclusion is that we are finely balanced at a point where we don’t know whether the sky will fall in or not.

My news avoidance does not mean I don’t care. My nuclear family do try to save the planet in their small way. I am also grateful for the ordinary things in life and to the extraordinary people whose work brings light to my darkness and positive things into my awareness. The Alexander Technique, is as always a bedrock in my life, as it does help with this tooth pain and minimise my inner Chicken Little.

Here’s something Alexander-ish that’s helping me to calm my thoughts and accept all the messiness and uncertainty.

You might read and say the words and phrases, below, to yourself or

you can listen to me saying them via the MP3, available on You Tube.

These thoughts change how I feel. Each idea would describe learning the Alexander Technique or how it feels to be truly immersed in its effects. It helps settle my anxieties. Invite the words to work with you. It may help you too?

Find yourself a comfy spot. You may be laying down with your knees bent, head on books, or resting gently back on a chair.

In your comfy spot, do nothing, absolutely nothing. Give yourself permission to do nothing.

Sit dear heart and rest.

You may notice thoughts and feelings tossing you in all directions but observe them and let them be. Choose not to follow their path.

Let go of all the doing, trying and striving. Oh! The endless trying. Feels great to let it go, doesn’t it?

Be.

Be, here, doing nothing.

Begin to notice your breathing but don’t try to do anything with it. Open up the possibility of giving up control.

Be willing to not know where this is going.

No need to anticipate what will happen next. Just for a while be rudderless, no landmarks, nothing to guide the way. Nothing to achieve.

Stop.

Where you are going is unrecognisable. Yet part of you already knows you are not going anywhere. It will be such a non-event from here to there.

Trust.

Be still and wait. Feel how liberating the release of seeking is.

Let information come to you. Sounds, sights, sensations, vibrant life goes on.

Rest.

Release the habit of wanting to control, to know what will emerge. Decide not to do a single thing. Decide to be perfect just as you are.

Wait.

Wait without waiting for anything.

Nothing matters here in this void as nothing is matter. Permeate into this nothingness that is everything.

Nothing to seek as everything is already enough. Everything is here in the stillness.

No desire, just pure expanding awareness, deep in the ocean, where all is still.

Time ceases to be past, future or linear. This is outside time, yet time passes unpredictably. Rest in this limitless, timeless presence.

Rest.

As you move on with your day, presence is always there for you in the stillness. If you find yourself feeling anxious and agitated, remember:

The stillness is always present.

Sit dear heart and rest.

 

If you fancy finding out how learning the Alexander Technique is like this, book a session!

Jane Clappison

Tel:- 01759 307282

www.janeclappison.co.uk

 

 

 

 

 

Navigating, journeys and the Alexander Technique

Globe map of worldI was so excited! My fella was home at last! I was madly in love and thought he was the most handsome man on the planet and he could do no wrong. We were at Manchester airport and we needed to get back to Hull. Basically West across the UK till you can’t go any further. We got in the car and I threw him my map (it was before the days of sat navs).

“Navigate us home will you?”

“Sure!”

Despite being in a “caring profession” for the latter part of my working life, in certain ways I have a very analytical brain. It’s probably towards the “masculine” end of the spectrum, and especially where map reading lies. I had navigated for a few road rallies, so I knew how to plot routes and read maps, and I presumed it was common to most human beings, and especially to the male of the species. Consequently I had no doubts the love of my life would get us home via the shortest route. However, this was not to be the case! I discovered he wasn’t perfect and we had our first relationship challenge! I won’t call it an argument, because it wasn’t, in the classical sense.

A few moments passed and I was given my first instructions as to where to go. I was driving, he was the navigator. All was good. I could just point the car in the directions he gave me. So I did.

When we were driving through leafy suburbs, of goodness knows where, I finally said I thought we were going the wrong way. I pulled over. He didn’t know where we were on the map. That was a bit of an alarm bell. I suggested we ask someone, but that didn’t go down well. I regained my confidence when he seemed to know where we were on the map after all. We set off again.

When we were in the middle of a very seedy part of Manchester, next to a row of shops, I again decided to bring up the possibility that we were lost. (Just to clarify, Hull has lots of seedy areas too). We stopped again. This time I decided to check out where we were on the map, but I needed to know where he thought we were. Rough ball park figure? It wasn’t long before I said “You don’t know how to read maps, do you?” and, yes, you guessed, the reply was “No.”

We got home, but the 2-3 hour journey ended up being 5 and we knew an awful lot more about each other at the end of it! I didn’t take that opportunity to teach him how to read maps, and he never asked. We did eventually decide to take life’s journey separately. However, I know he has managed to drive across the continent without maps and I imagine he had some awesome detours.

Some people say that it’s possible to learn the Alexander Technique without books, as F.M. Alexander managed it that way. Others say it’s possible to read books and learn how to do it. Even others are now learning the Alexander Technique via video’s and online tutorials. Traditionally it was done with a teacher, present in the room, and mostly on a 1:1 basis, but also via groups.  I imagine, no matter how, there will be some dead ends, detours, and possibly confusion. It is in the experience of doing it that one learns most. My take is that the intellectual/cognitive process often comes after the experience, or at least alongside it.

Without a map, it’s highly possible to get lost, end up in unwanted places and never get to the intended destination. There may be some incredible adventures. Even with a teacher, present, in the room, who has already done their Alexander Technique journey and knows their route and the terrain, it can be blissful and yet sometimes challenging to learn the technique. However, your teacher gets to know you and how to help you explore your beauty spots and is there with any pitfalls and bogs on the way. They can support you in where you want to go and how to navigate the best route.

What’s wonderful with the technique is the journey is a step at a time. The place you are standing in is what is explored and each step is an adventure.

I would love to join you on your Alexander Technique journey. If you would like to have a lesson/come to a workshop, contact me via the contact page or phone me – 01759 307282

Jane Clappison

Fish out of water

Entrance swipe card poised in my hand, dressed in perfunctory work out gear, terrified, heart thumping, on the edge of the abyss…I swiped! It didn’t work! Failed at the first hurdle. Panic now rising because I couldn’t even get through the door. If that was difficult then how would I manage whatever awaited me in the gym?

I did get in when someone else came out. I felt helpless, floundering like a fish out of water and yet gyms, just like this one, had been my working environment (my pond) for many years as a Physiotherapist. On this day, I was attending the gym (and still am attending regularly) because I had developed a persistent problem with my right knee and had requested an “exercise on prescription” course which my GP had agreed to.

I was met by a lovely gym instructor, and we chatted about my knee problem and what I was hoping for. The instructor set me up on an inclined bike so it wouldn’t be so painful on my knee, and I reluctantly cycled for three minutes. It was a big deal for me. My world had become very restricted by the repeated swelling of my knee which often flared up with exercise. I continued to feel very shaky inside and cautious about everything I was asked to do, but I felt supported and confident in the gym instructor’s ability. I began to enjoy the workout.

About half way through the session the gym instructor said “Do you know you lift your shoulders up when you do some of the exercises?” I thought ” R-e-a-l-l-y? What on earth…?” and then I remembered habits don’t go away. And, that everything I do during the day, every thought, every action, has the potential to trigger that habit. However, the gym session was a stronger stimulus than normal. I was also nervous, and I wasn’t applying the Alexander Technique to what I was doing. I was trying to speedily comply with the instructor’s requests (to please, to end gain). I was well ahead of myself.

What have I learned from that?

1. Habits do not go away. With all movement, the body prepares outside of conscious awareness, before we move. My habit is there outside of my conscious awareness, in its lifelong way, unless I do something different, which is where the Alexander Technique comes in. It is a conscious process.

2. My pre-gym attempts to push my knee (also a habit) and return to running and dancing were not what it needed. I know improving tissue health is essential and the regular gym attendance has helped this to happen. My knee pain has reduced, strength and balance improved, and I feel more confident and can rely on my knee more. I also know my knee responds to a steady, gentle, paced increase in activity. My knee is not yet ready to run, but I am much more confident that, in time, I can run again without it swelling up.

3. Don’t get complacent, stay present and conscious. Recently the gym instructor suggested I try to stand up, off a bench, using one leg (instead of two). Immediately, all I thought was that I couldn’t do it. I worried about being unable to get my bum off the seat. I could also see, in the mirror, that my shoulders were already trying to help, so I applied the Alexander Technique. I decided not to do the exercise and invited my shoulders to rest. Then I thought “up” and the movement happened smoothly and easily.

4. Be patient with swipe cards

To wonderful gym instructors everywhere (but especially at Francis Scaife Sports Centre in Pocklington, E. Yorks, UK)

Pain, fear of moving & The Alexander Technique “Don’t move the way fear makes you move.” –Rumi

If I believe I can do something I have more likelihood of having lower pain levels and disability (according to research). I think that the Alexander Technique helps with this in lots of ways…here’s one way…and whether you have pain or not you can practice moving in this way and it will make moving easier.

If I have pain and I do a task, like getting on the floor, and I continue to do it, and I continue to have pain when I do it, I will begin to expect to have pain when I do it, and all that attention on the pain means I will probably have more pain. It’s a vicious circle. Also because I avoid things I can get muscle wasting and become less fit. This is perfectly understandable, after all when I have pain…I try to avoid it!

So, here’s a way to apply the Alexander Technique,  with a bit of living anatomy, to getting on the floor! You could try it too?

I want to get on the floor, maybe to do my Alexander Technique practice of active rest. I have right knee pain (but it’s the same principle without pain).

  • I decide I am going to do active rest,Stood before getting onto floor
  • I am stood thinking about doing it,
  • Then I decide not to do it! I release all unnecessary tension and apprehension. In Alexander Technique terms I inhibit. All the thoughts about the pain (or increased pain) that might happen, and fear around it go away. After all I am not going to do it.
  • I enjoy standing, looking out the window at the autumn colours in the garden (you could enjoy looking at what is around you). Even thoughts of being fed up of pain have gone because I am enjoying being aligned with the present moment, and the autumn sun. The other thing that has reduced or even gone, are the physical things happening outside of my awareness in response to going on the floor, like my muscles tensing up, or even bracing in anticipation of the activity. Fabulous! It’s like stepping out of one world into another. Fear of pain world (with its body responses) into gorgeous autumn world.

Then I decide I will do it…

 

  • I remind myself I don’t know if this activity will hurt or not until I do it,
  • I remember where my knee is (because I learned my knee joint is lower than I think with Alexander Technique lessons and living anatomy)getting onto floor half kneeling
  • I could move to the floor in any number of ways but I choose to transfer most of my weight onto my left foot as I also think my crown up away from my foot (I direct in an Alexander Technique way),
  • I have decided to move to the floor with the support of a chair and my right hand is on the chair…yes it’s the left one in the photo! (this is not essential but is especially useful if you have balance issues)
  • I can invite (think it/direct it) a mobile left knee and release my left knee forwards
  • At the same time as my left knee releases and bends I slide my right foot straight behind (feet are hip width apart like on parallel tracks) and my right knee gently bends as my foot slides back,
  • I think about my crown releasing “up” all the way and I notice things in the room as I do it,
  • I stop once I am kneeling on one knee (my right knee is on the floor) and I decide to be there and just enjoy the moment in a mindful way. My crown continues to release upwards. It helps to rest my right knee on a cushion (but that is not essential)
  • Here, I could continue to move further to the floor…I could get up again or I could stay where I am,
  • Again I let go of the thought of going to the floor and my body too lets go of any unnecessary tension associated with the activity,
  • Then I decide to move further to the floor, and eventually to the floor, with exactly the same principles, moving, stopping, enjoying each stage with no agenda. I enjoy the process of moving and I don’t focus on the end point or task (I don’t “end gain” in Alexander speak). I can apply the same principles to get up off the floor.

 

 

getting onto floor3 (Copy)

now on floor

 

 

 

 

 

 

 

 

 

In an individual Alexander Technique lesson, or group, you can practice this with a teacher who can support you in finding ways to move that are efficient and full of ease (which may be slightly different to the above mechanics/description of getting onto the floor). You will also learn about living anatomy/body mechanics. It does break the fear habit (stops the anticipation of pain), it allows muscles to work more efficiently and build their resilience to movement, it builds confidence that you can do something with ease. You also learn to do this in a way that flows so there are less pauses on the way to the floor. You begin to realise you can do the activity, and you experience less and less pain which may go completely!

A client recently told me they had read one of my blogs about the Alexander Technique and decided to apply it to their pain problem…and it made their pain go away when they walked! Wow! It was such a wonderful thing to know that my blog had helped. Let me know if this one helps you?

Jane Clappison

www.janeclappison.co.uk

01759 307282

#inhibition #activerest #alexandertechnique #kneepain #livinganatomy #fear

The Alexander Technique, mental movies, anger, stress…and change!

film-331553_1920 (Copy)For  years, mornings started with my own mental daily movie examining absolutely everything I had done the day before. I looked for mistakes rather than successes e.g. when I was dieting the movie was about food eaten, and spotting “mistakes” so I could lose more weight. Teaching session movies were about perceived faults and how I could improve them. Meetings with people were replayed to work out how I could do them “better!” This mental marathon happened before getting out of bed and meant I started off the day with an incredibly “wired” brain! It didn’t change anything that had happened and started the coming day with rules about how I should be different! No opportunity to be in the moment, flexible and go with the flow!

However, I have discovered a few Alexander Technique based steps which make these morning “replays” either non-existent or at least very much shorter and more positive! I’d like to share some of my experience with you!

“When you know better you do better.”  Maya Angelou

 

The change came in when I started to have Alexander Technique lessons. I learned to notice things in the present moment with no pressure. Over a few lessons I became less ridged in my thinking, less angry and anxious. I began to feel comfortable in my own skin, with my own emotions and thoughts. I began to know myself much more. I now understand that  I did my morning mental check (and maybe you do too) to “keep myself safe”. If you want to know more about struggling with unwanted thoughts, read The Happiness Trap by Russ Harris as he explains this kind of thinking in more detail.

Lessons taught me I didn’t, and don’t, have to vigilantly work out how to do things differently. I can make mistakes (and learn from them) and it’s ok. I can be loved for who I am exactly as I am! I am safe. This has not happened overnight. It has evolved over the last 27+ years! I learned to stop bracing myself and let my muscular armour soften and dissolve into a more fluid, responsive state.

However, old habits die hard! So, when I found myself replaying  the workshop I had taught at the Society of Teachers of the Alexander Technique AGM in 2016 I took a different approach to the one I might have done previously. I applied The Alexander Technique to it.

  • I noticed my thoughts from a place of curiosity –  “Oh, there are those thoughts again!”
  • I knew I didn’t have to change anything.
  • I became aware of where I was, what I was hearing, seeing and doing which released all sorts of tensions. I knew I was safe in that moment.
  • Knowing I didn’t have to change anything, and that I could just BE IN THE MOMENT also had the paradoxical effect of breaking the old pattern.
  • Then I applied further “Alexander Technique” in the form of invitation/s (directions) to my body – “Let my neck be free” and ” I invite my shoulders to do less and widen.”
  • Now I was feeling much more blissfully in the moment and could breath and know I didn’t need to change anything!

Joy (Copy)Some of these behaviours may be familiar? If you want to learn how to change tense muscles to responsive muscles, cyclical thoughts to ones that have choices, feel happier in your own skin being uniquely you…do get in touch! Contact me! Jane –  01759 307282

 

Labradors, snuffle mats, feet & The Alexander Technique

Kyra, our black Labrador retriever puppy

Kyra, our black Labrador retriever puppy

My family got a new member in the form of a black, mercurial, bouncy, crocodile-like Labrador retriever puppy! We called her Kyra and she is now 14 weeks old calmer and less crocodile-like and more the kind of Labrador that melts our hearts!

We have only just been able to take Kyra out for a walk so she is able to burn off her energy instead of being like a coiled spring!

To reduce her puppy energy to a level we could all live with (before we took her for walks) we used quite a few games to keep her occupied such as a “snuffle mat” I made. It is rather like a rag rug in which we hide biscuits and treats that she has to find. Much of the time whilst making the mat I stood over her indoor kennel as it made a great work bench.

 

 

Kyra asleep in her crate

Kyra asleep in her crate

We do spend a lot of time standing whilst being with her and training her and I have used The Alexander Technique throughout the process. I also used it when making the snuffle mat. The key thing I worked on was the direction “UP” combined with an awareness of my feet and crown. People who have attended my workshops and private lessons will be familiar with this “up” (and this is a link to a great article on it by Avi Granit  http://www.alexander-technique-london.co.uk/the-3-ups/) but even if you do not know about Alexander directions such as “up” you might like to try the following when you are sitting, standing or bending over a surface doing something. It  will bring you into the present moment, ground you and help towards reducing unnecessary effort.

Become aware of your feet and simply notice their connection to the floor and then invite your feet to release and rest on the floor. Your foot meets the floor with an equal and opposite force so no need to push, pull or grip with your feet. Then notice how your feet form a tripod i.e. your heel, big toe and little toe and invite each part of the tripod to be in your awareness. Start with noticing one foot at a time and then both together. At the same time, pay some attention to the room you are in. Yes, you can notice your feet and the room at the same time. It might be more challenging at first. Just notice your feet and the room and don’t try to change anything. Doing this will make a huge difference. Try it and let me know how you get on!

If you want to learn more about The Alexander Technique, why not book a lesson or come to one of my workshops?