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The instructions said the cream would take 30 seconds to absorb. The way I was doing it, you would think I was determined to get that time down. If I had entered a fire lighting competition, I am sure I would have won.
Then I remembered, I had time. I could take all the time I wanted. I had nowhere to be, in any rush. I was probably going to be doing this every day for much if not all of my life. Perhaps there was another way of getting the medication into my system other than creating excess friction between my fingers and thigh?
I stopped what I was doing. I left my foot on the stool. I noticed the foot that I was standing on, was gripping the floor. I let go of that grip. The foot on the stool was poised and I let the weight of my leg release to the chair, my hip area dropped. My arms that had been in “get the cream in quick” mode transformed softly into rest and my shoulders dropped, shoulder blades sliding down my back. My neck released and chin dropped.
Ahh! Much more delicious a state to be in.
I remembered I knew many, many massage techniques and I could try a few to see what I enjoyed the most. Turned out just gently stroking, using my full hand, softly, in big circles was what was needed. Simple, meditative.
I took in the room, the sounds, the sensation of the massage, the ease I could do it with and I enjoyed the thought that this pace felt right. I felt right. No rushing, no stressing, no force. I discovered a delightful space that I rejoice in, every day.
What if every time you applied any cream you lovingly take time to apply it with all the time in the world? Perhaps you will find a pace that turns out to be calm, gentle and mindful?
It’s very easy and learning the Alexander Technique will help you chose how you do it. I would love to share my thoughts with you? Try a lesson?
Alexander Technique Teacher
My place of refuge, for many years, was snuggled up on my grandparent’s high backed two seater sofa between nanny and either the dog, Tiny (who wasn’t that tiny) or my granddad Joe (when he was home from sea).
The sofa would be pulled in front of the glowing fire on these occasions. We would be waiting for bread dough to do it’s magic. It’s receptacle, the wide mouthed red clay earthenware pot, would be sat on the hearth. The inner yellow glaze hidden by a damp white tea towel. I still have that vintage pot and I have made bread with it many times.
Nanny always gently patted the yeasty white mound, as if that sealed a secret agreement to rise, just before covering it in the towel. The memory is extremely clear in my mind, as are her gnarled hands which she believed resulted from stretching material over wings of planes during the first world war.
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Reduce eye strain:
Jane’s May 2020 AT Project
My May 2020 project is on the use of screens in relation to how I use my eyes.
Here’s what I have been exploring:
- intensely looking at the screen,
- allowing the subject matter to come to me,
- noticing what’s behind the person or the thing I am looking at and what is behind me. Being aware of the space between my back and the back of what I am looking at,
- looking at what’s around the screen, what’s behind it, what’s to the side of it. Changing my focus from what is on the screen to what is around it,
- flipping from one to the other.
The reason I have been doing all of that is to find out what is more comfortable to sustain and what works best for me. I think it is a little bit of a combination of everything excluding intensely staring.
So, you might want to explore these ways of looking (at an ipad, screen, phone etc) with me right now? Join in with me via the youtube video below? (at 1 min 50 secs)
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The coronavirus has meant that much of the world is operating far more online and that includes many Alexander technique teachers. For some of them, online work has been their main source of income. For some, like me, the virus has meant my face to face work has had to stop and I have needed to do some training to grow my online work. Mio Morales and Jennifer Roig-Francoli generously provided this training.
In the process of exploring online work, I have been practicing giving online lessons with a fellow AT teacher. This month’s project emerged out of that.
When I use “screens” I tend to, very slowly, inexorably, get drawn into the screen. I hinge at the hips and move my throat towards the screen, lift my chin, and look down my nose. My shoulders and shoulder blades move backwards and together! It is an old habit. I have shared a very old photo of my Dad and I peering at a computer screen screen of his newly purchased BBC machine (very old computer from the 1980’s) to show you how bad it can get. So I know it’s always there if I don’t engage some other strategy. I also get visual and vestibular migraine (strange gorgeous zig zags before my eyes and feeling dizzy) if I use a screen too much.
This habit is not the only one! There are so many ways to lose sight of “good use” when looking at a screen. My version might be like yours, but it may be very different. My colleague noticed they have a similar tendency but the emphasis for them is on the upper chest moving towards the screen and tightening in the lower back.
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This month’s project was about playing with the phrase:
” the knees can go forward and away“
If you have not had Alexander Technique lessons before, in AT terms, this phrase is called a direction. Simply put, directions are thoughts to bring about how we wish to move (prevent what we don’t want to happen).
F. M. Alexander talked about four main “directions” which are:
Let the neck be free,
so that the head can go forward and up,
so that the back can lengthen and widen,
so that the knees can go forward and away.
As I mentioned, directions are thoughts. They are preventative wishes. In this case, the latter direction is to prevent your knees/legs fixing, holding, gripping and any other manner of things they get up to.
Here’s the process I went through during this exploration:
I started using the direction. The thought of knees going forward and away. I gave the direction (had the thought) in as many positions and situations as I could,
Before I gave the direction (had the thought) I did nothing. It’s important to be in a neutral state (inhibit in AT terms) before giving directions.
I became aware of the present moment. Sights, sounds, sensations,
ready for something and nothing,
I then noticed where I needed to do less, though the simple act of noticing brings about less effort.
In stopping, coming to neutral, preparing to think knees forward and away, my hips, pelvis and legs released. That release continued up my spine, whole back, head and breathing! I was surprised at how much I was doing unnecessarily and how it affected my whole system.
I reflected on my awareness of the way the leg moves. How the leg is a unit, and combined with the trunk, moves rather like an angle poise lamp, in many activities. It is a complex activity when broken down.
Also that the leg spirals unlike an angle poise lamp! The spiral is an important element of knees going forward and away. Released hips/thighs/knees spiral away from each other as the knees and hips bend.
This direction needs release in the hips/pelvis. It prevents the legs from doing what you don’t want them to do. It allows them to spiral following their inherent anatomical/physiological function. You might not notice the spiral happen, but it is happening, from a present moment neutral state.
I invited my knees to go forward and away: For me that is forward and away from each other and away from the back,
invited the thighs to lengthen into the movement,
the back to release away from the knees,
the knees away from the back,
invited the knees go away from each other like off-set headlights,
knees releasing and flowing into the movement.
These invitations can all happen before movement occurs.
Movement happens with ease using the Alexander Technique. To allow this direction to happen with ease, the hips are released and the knees start in neutral ( not bracing back), and the spiral has freedom to happen. It is important to be mindful that the movement arises rather than is “done.” It arises from a thinking process.
Doing the movement is counterproductive. Of course this non-doing movement takes a bit of getting one’s head around it. It is a fundamental element of the Alexander Technique but it takes some practice and it helps to have the support of a teacher.
The exploration reminded me that knees forward and away is an important direction in that it feeds into so much of our system.
- Do nothing, notice the present moment, notice your legs
- Soften, release any perceived tension in the body
- Ease in the pelvis/buttocks
- Ease in the hips
- Soft knees
- Flow through the legs
- Think “knees forward and away”
- Choose to move (or not) allowing the knees to go forward and away
“You have to have the overall intent of going up. And you have got to make sure that you are not bracing the knees, not tightening the adductor muscles, not tightening the muscles at the pelvis and so on. You’ve got to take care not to do those things. Now it will probably help you to think of the knees going forward and away, but do watch out because if you’ve got a yen to do it, to force the knees forward and away, then you will be in trouble. So, remember, the knees forward and away is a preventative, preventative, preventative order.”
“The Act of Living” by Walter Carrington
If you would like to explore what having ease in your legs both in stillness and movement can be like, prevent doing the wrong thing, come and have a few Alexander Technique lessons! Happy to help!
They were on the way to a match. The car was full of excited people all chattering away. They were on the way to a new venue so the driver was using their phone as a satnav. It wasn’t on the dashboard but propped up on the handbrake between the two front seats. The screen could be seen at a pinch but the verbal directions were being followed. Unfortunately due to the noise of the passengers the driver was having trouble hearing those directions. That wasn’t a problem at first.
As the journey progressed they moved into unfamiliar territory so the driver looked at his phone to see what was coming up. It was only for a second or two perhaps. Suddenly there was a scream which made the driver look up. They were within yards of the back end of a bus which had stopped. The car driver banged their foot down hard, but in their panic missed the brake pedal. Their only option was to swerve, out into the oncoming lane. Luck was definitely on their side as no cars were in that lane and disaster was averted. The shock and the thought of what might have been reverberated for a long while.
Oprah Winfrey talks about life’s lessons starting off as a little nudge and then becoming a huge boulder thrown at you calling you to pay attention. I often think about that. The driver who told me about their shocking car journey reminded me about how life keeps calling to us to wake up and pay attention, and it also reminded me about my work.
So many of my clients spend a lot of their life going from task to task, head down, failing to see the full picture, failing to smell the roses. They ignore the many messages their body is giving them and only begin to listen when it becomes a problem. They plough on with stress and pain, and push it out the way to get on with life’s tasks. I think life is too short to to be like that. A treadmill, never stopping.
I don’t think life is about crossing off jobs on a list. Lurching from one thing to another, mind on the next job, not the one you are doing, but sometimes that is what life becomes. It loses it’s sparkle.
The Alexander Technique is often what people turn to when they get a huge wake-up call, when stress and pain get too much. They realise that they need to do things differently. I often see people when their message to look up and take stock has become like a boulder, not a nudge.
Some of my greatest joys are found in moments, when a client realises that slowing down is a good thing. I love it when they tell me they stopped and noticed the present moment. Stopping is an essential part of learning the technique.
Last week a client talked about stopping to look at the snowdrops in the garden when normally they only realise they have gone when the daffodils are in bloom. Actually they usually miss the daffodils too. It made my day. I felt their life was well on the way to being richer.
Perhaps you recognise yourself in this? Perhaps you know you have a tendency to push on. What would it be like to learn to stop and be at ease in the present moment. Easy body, easy mind? Give it a try for the next hour? Stop every 10 minutes and just notice one thing. What’s around you and within you? What can you see, hear or feel?
I’d love to work with you if life is calling to you to stop and discover what it’s like to enjoy being in a body and in the present moment. Get in touch?
Alexander Technique Teacher
Image by Hans Brexmeier, Pixabay
Recently, I rediscovered a poem called Lost by David Wagoner. When I came across it, I remembered that I had read it out to a group of my students when we were thinking about being in the present moment, something that is an essential part of the Alexander Technique. I am so glad I found the poem again:
Stand still. The trees ahead and bushes beside you
Are not lost. Wherever you are is called Here,
And you must treat it as a powerful stranger,
Must ask permission to know it and be known.
The forest breathes. Listen. It answers,
I have made this place around you.
If you leave it, you may come back again, saying Here.
No two trees are the same to Raven.
No two branches are the same to Wren.
If what a tree or a bush does is lost on you,
You are surely lost. Stand still. The forest knows
Where you are. You must let it find you.
This time as I read it, I thought it would make a perfect subject for my AT topic this month. The bits that stood out when I read it were:
The forest knows where you are.
Let it find you.
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I have no fuse. At least it feels that way. I imagine myself as a huge round black cartoon bomb but without a fuse. That’s me. I can be pushed and pushed and pushed…and then BOOM, I EXPLODE. I often feel shame when that happens. I learned that response from my childhood. I learned to suppress anger. My history informs me that anger brings rejection and calm doesn’t, so it’s understandable I have these habitual responses. I didn’t learn to use the feeling of anger effectively.
I’m learning to accept and embrace my anger. I am learning to be compassionate about it and be curious when it erupts. It’s a work in progress. Some of the process is about accepting what is and not changing it.
The Alexander Technique is about being in the present moment, accepting things as they are, releasing into it, and not “doing” something to change it. I like that it takes me into calm. However, I am using it to explore my anger. It doesn’t mean I have to explode, shout, scream, deny it, suppress it, just let it be what it is, a feeling that informs me. I can then choose what I do.
It’s coming in very handy whilst I wear a 24 hour blood pressure monitor. I want to rip it off my arm almost every time it beeps. That heralds the machine starting up. Frequently it pumps up, and fails, and starts again but with more pressure. It takes my breath away. My arm feels alien, like it’s turned into one of those rubberised fake arms. I think it might pop. I feel panic. I am irritated that I am having to go through this. My genetics are catching up with me despite years of healthy choices and oodles of relaxation and ways to find calm. Also, years of suppressing and denying anger and wanting to stay in a calm, peaceful state. My thoughts are wandering towards what the night is going to be like. Will I have bloodshot red eyes through lack of sleep in the morning?
I am observing what happens to me. How I tense up and brace. How the cuff restricts my movements which irritates me. How my thoughts are going towards tonight and the possibility of lack of sleep and the future possibility of medication. In this instance it’s not helpful. It will show higher readings as a result! I am choosing to stay in the present moment, notice my feet, stay grounded, notice my neck, invite it to have flow, notice my muscular response and choosing to invite ease and calm. I am not jumping over the reactions but I am responding to them appropriately.
The Alexander Technique is a tool. It can be a lifestyle as well. In this instance it is an extremely helpful tool. I am glad I can use it.
If you are interested in exploring how the Alexander Technique can help with anger, reactions you don’t know what to do with, overwhelm get in touch.
Jane Clappison MSTAT
Alexander Technique Teacher