Author: Donna

Dear Students:
I often tell my Feldenkrais students that “pain is your friend” and when you listen closely to it you can discover the personal messages it has for you. Today’s post is about how listening to signals from within yourself can help you live in the present moment.

This past month, my brother started to get ready for the winter, by splitting some logs he cut from a friend’s tree, relocating seasoned wood & stacking green wood in it’s place.  After I finished teaching, I helped him with this big project.  He showed me what needed to be done & that his goal was to get it done that day.

I started moving heavy logs closer to him to quicken his splitting pace & transferred wood to & fro.  As I looked at the work ahead of us it seemed daunting and I began to dread what needed to be accomplished. Quickly my mind went into a downward spiral of awful thoughts such as, “we’ll never get this done today”, “I would rather be doing something else” & “it’s only going to get hotter”, etc.  As my attitude worsened, my shoulder developed an ache & my leg became uncomfortable.  Fortunately as my body began talking, it brought me into the moment. I knew that things would only keep getting worse if I kept distracting myself from what I was doing.

I then remembered my Feldenkrais history & turned my current situation into a long Awareness Through Movement lesson.  I began studying the shape & size of each piece of wood that I handled & paid attention to how I picked them up.  I noticed how beautiful all the logs in their particular cut were & how wonderfully they smelled.

I focused on to how to stack wood better as I am not skilled at balancing it just right & I actually improved.  Eventually my mind became quiet as I became interested in my internal & external worlds.  In the end, we decided to finish the task over the week & I was happy as I could sense the limits of my endurance.  Because of this, I felt gratifyingly exhausted and my shoulder & leg were tired but not cranky. The many beneficial effects that I sensed due to this exploration fascinated me just like a typical Feldenkrais lesson always does.

It was my bodily discomfort that ultimately woke me up during this particular chore but my thoughts, emotions, behaviors or attitudes could have done the same thing. Due to this, I prevented myself from creating physical, emotional, mental or spiritual pain from building within myself & this allowed me to have a pleasant time. I hope this inspires you to take more opportunities in your life to awaken yourself up to some fascinating experiences.  Peace!
~Donna

Dear Students:
I am glad that I got to attend the Susquehanna Dance Center’s & COBALT dance company’s performance, Sylvia on opening night for it had a very special energy to it.

It began with choreographer Shari Vegso’s brief introduction that included a telling statement about her fellow comrades Willow Donnachie & Isabella Williams. She announced that she was the only one of the three choreographers that did not give birth to a baby during the rehearsal schedule. Looking at this fact with hindsight, I believe this created a unique & loving atmosphere around the trio & their students during their creative process.

As I watched the show, I became mesmerized by the excellence of the music, choreography & dancers. The three principle female dancers led by Magnolia Williams were so graceful that I couldn’t take my eyes off of them. They needed no words to tell the fairy tale of this modern ballet because they skillfully embodied their characters.

Magnolia played Artemis the “queen of the forest” who lived peacefully with her best friend, Sylvia (Livi O’Byrne) amongst the animals. Their friendship was tested when a frisky cupid, (Anna Weissend) came into their pristine world and pierced a shepherd’s heart (Emmanuel Williams). After another arrow entered Sylvia, they fall in love with each other.

For Artemis her life is suddenly turned upside down by these events. She feels betrayed by Sylvia for letting a boy get in between their perfect friendship.  To my pleasant surprise, the meat of this classical ballet only began at this point in the program!

The slue of emotions that opened up inside of Artemis due to the meddling cupid became Magnolia’s artistic canvas. As Artemis, she used her expressive body language to convey her feelings of betrayal, jealousy & anger towards Sylvia & the shepherd.  The playful sprite that she was, became a powerful & commanding matriarch of the forest that tried to stop her friend from leaving. Her body clearly spoke to the audience like words on paper.

I believe that Magnolia’s maturity coupled with her exquisite dancing successfully set the tone for the rest of the dancers to match.  Anna Weissend was a rascal of a cupid in every way, while Livi O’Byrne became the lovestruck, Sylvia who danced with a care-free lightness in her steps. Leading man, Emmanuel Williams completed the picture & reverently loved her in return as the shepherd. In the end, I was left feeling like Artemis surrendered to the idea of letting Sylvia go and she returned to the forest alone to resolve her emotions.

I greatly appreciated how this performance was able to showcase love in it’s purest form. I think it was evident the entire cast was touched tenderly by the lives of their teachers & new babies over the last few months. I thank them for their heartfelt performance. I look forward to seeing these young dancers grow & reach towards their inner potentials. I hope that they can carry this extraordinary experience with them where ever they go.

[Photos from top to bottom are: Magnolia Williams, Emmanuel Williams & Livi O’Byrne.] I will let you know when this company performs in the future. Peace to all on Earth!
~Donna

Dear Students:
This post is dedicated to two beloved women that recently passed to the spirit world.  On April 1, my wonderful Mother passed at 89 years old and on February 15, Mia Segal, the “mother” of the Feldenkrais Method passed at the age of 94.

My Mom, Dolores Bervinchak was a natural born teacher who shared her gift with me throughout my life.  She had an innate awareness of herself & others & loved the lessons & classes I taught her.  She was a nimble mover until the day she passed & taught me that age has nothing to do with immobility or stiffness. The picture to the right is my Mom during a class in 2016.

My Mom’s passion was helping people in unique ways and at her memorial services an abundance of people came out to share their stories about how she touched them and it moved me deeply.

Here is an example of what is was like to grow up around her. When I was in kindergarten my teacher teased me about my shoe being untied & then embarrassed me by tying it in front of the whole class.
When I got home from school, I was devastated & demanded that my Mom teach me how to tie my shoes.  My Mom had been trying for quite some time but I literally could not keep a “bunny ear” in place long enough to wrap the other lace around it. I will never forget how gentle & caring my Mom was that day as she patiently invented another way for me to do it.  She had me loop the first lace around my thumb so I could hold it steadily & successfully circle the other one around it. To this day, I tie my shoes like this & for decades thought it was the norm until my brother pointed out the difference!   

This is what I said when I spoke at my Mom’s memorial mass: When I was a little kid I remember asking my Mom what her favorite flower was and she instantly said, “Daisies”.  I thought, “what a good choice - I like daises too!” Over the years I have thought about her choice quite often. Daises are plain & simple and they have no fragrance but when you really look at them they are incredibly beautiful. 

This was my Mom-her beauty was plain and simple.  She did not try to be someone she wasn’t. She had no facade or false pretenses and it came naturally. This was where she had strong confidence in herself & was one my most favorite qualities about her.
I knew when she was proud of me or disappointed in me.   She never tried to hide it.  By just being around her, my Mom quietly & consistently taught my siblings & I, moral & ethical, life lessons. She instilled in my heart & soul what is needed to get me through the hardest times in life and I am grateful. Thank you Mom! Whenever you see a Daisy please send your love and prayers to my Mom - I know she will appreciate it.

Mia Segal was another kind & caring woman that influenced my life on a different level.  I was fortunate to take two Advanced trainings from her.  One was in Berkeley, CA when I was a new Feldenkrais Practitioner and the other one was in San Francisco many years later.  She took the time to get to know me during each training and despite her busy schedule and “famous” status, left me feeling like she really cared about me as an individual.

I call her the “mother” of the Feldenkrais Method because Moshe Feldenkrais asked her if she would give him feedback when he first began developing his method in 1957.  She was at his side as he gave birth to the hands-on modality that became known as Functional Integration and then when he decided to create Awareness Through Movement lessons so he could help more people at once.

Most likely as a result of being around Moshe from the beginning, when Mia taught her wisdom & confidence was evident & she was able to clearly & precisely present information.  This helped me to see that Functional Integration and Awareness Through Movement are interchangeable and because of this my understanding & teaching of the method became more effective.  Thank you Mia! (Click here to view a memorial page for Mia).

Peace & love to Dolores & Mia and to all on Earth!
~Donna

Dear Students:
The previous post, Crawling Isn’t Only for Babies, brought forth the question: “What do you suggest parents can do to help a baby crawl & walk on schedule?”

There is so much to say about this subject but I will give you my best short answer. Typically developing babies do not need help in learning how to crawl & walk if care givers stay out of their way. When you understand that newborns will instinctively press & push their bodies into any surface they feel, you can make sure it is one that can lead to bigger movements. Babies that spend time exploring on a hard ground can eventually learn how to move upon it. This can occur easily if an infant is lying on a floor but not on a soft mattress or sofa or while confined in a contraption.

The developmental movements that babies go through when given the opportunities to move, lead to well organized independent sitting, standing & walking that gives them the choice to rest when they want.  Tots can easily get hurt if they are placed in a “baby seat, door jumper or walker” before they can roll into sitting or climb to standing on their own. Trying to hold themselves upright with under-developed muscles & bones can become exhausting & painful.  With that thought, I give care givers 3 suggestions to follow so they can become aware of when they are helping or hindering a child’s motor development. 

Tips for Caregivers to Enhance a Baby’s Motor Development:
1. Car Seats Are For Cars Only:  A car seat is designed to contain a baby inside it, in case of an accident.  Knowing this, parents ought to be sure to carry children in their arms to & from the car so they can move & snuggle with them as they are transferred. Avoid using the car seat as a baby-sitter or for nap time as it prevents infants from moving. Children will instinctively push against a car seat & over long periods of time may become tired & loose the desire to try to move. During sleep the nervous system processes all the initiated movements of the day. As a result babies may carry out new motions if they are lying on a floor or in a crib during each nap.
2. Eliminate Screen Time & Noise Cancellation Ear Phones:  Kids that use cell phones, i-pads, computers & ear phones can fall into a trance-like state of mind that can become addictive & robs them of relating to others & the natural world.  Eyes & ears develop naturally while outdoors.  Screen time use can lead to attention deficit disorders, frustration, anger, temper tantrums, etc.  Noise cancellation ear phones can cause a baby to loose the ability to filter out sounds when engaging in conversation in public places.  I highly recommend not to use these devices with or around children as I believe they are detrimental to their present and future growth & development.
3.No Standing, Sitting, or Jumping Products Needed:  Infants need to form knee caps, hip sockets, strong bones & muscles by bearing weight through their arms & legs as they roll, creep & crawl.  During this process their joints become strong, flexible & stable.  When babies sit, stand or jump too early while in “baby seats, bouncers or walkers” during their development it can lead to physical injuries such as hip dysplasia.  Tots grow stronger & smarter each time they climb to standing, take a few steps, fall down & get back up again, without any assistance.    

If your child is developmentally behind schedule or has special needs you can find a Feldenkrais and/or Child’Space Practitioner to help assist you with your child’s progress.  In this video, I help a new mom, Marie understand the difference between “tummy time” and transitioning time.  Watch & see how I taught this mom to roll her daughter from her back to her belly during this Child’Space session. 

If you are not sure if you are helping or hindering a child’s motor development think of this scenario from my childhood. When I was 2 years old & my baby brother was a few months old our family got a puppy.  Immediately my brother’s world began revolving around our dog, Gigi.  Where ever Gigi went, my brother was sure to follow.  He needed no toys to motivate him to move as he was always striving to keep up with Gigi.  I always knew I could find them playing under a table or in the tunnel that was created between the wall & the back of our couch. Think about how his experiences of relating to his canine friend shaped him physically, mentally & emotionally. 

Not only did my brother’s development benefit from our puppy but so did mine.  As a toddler I was more interested in spending time on the floor crawling around with Gigi & my brother instead of trying to walk like the adults.  I am so grateful for the benefits I received from this 2nd period of infancy as I believe it is one of the reasons I appreciate the Feldenkrais Method so much! Peace!
~Donna

Dear Students:
Crawling in all it’s forms, plays an essential role in the development of the neurological, muscular & skeletal systems of a baby.  If you look closely at a newborn you will not see any back curves because the vertebral curvatures are created during the first year of life through rolling, creeping, crawling & climbing motions.  These developmental movements prepare babes in amazing ways, for sitting, standing & independent walking. 

When an infant pushes his head, torso, arms, pelvis & legs into the floor his bone density is stimulated to grow, his muscles develop & his awareness comes alive.  Eventually slithering across the floor becomes an achieved reality.  If this process is uninterrupted, his confidence & curiosity can grow & keep him continuously engaged in learning.  This can positively influence the paths he chooses to walk upon during his entire life.

I share this short video with you so you can watch Baby Liv as she learns to crawl & become aware of herself & the environment around her.  I hope you watch it as my words cannot describe her broad levels of growth. 

If you delve into crawling as an adult it can help you to physically, emotionally & mentally reorganize yourself in wonderful ways.  It can also be a very humbling experience if you are troubled with stiff muscles, exaggerated vertebral curves & weaknesses. Fortunately during Awareness Through Movement (ATM) lessons, students of all ages & abilities can learn to slowly & gently move in small increments towards creeping across the floor before trying to go faster or more powerfully. 

Years ago a young mother came to my (ATM) class on a day I taught a lesson that concluded with her propelling herself forward on her belly much like a baby.  At the end of class she came up to me with tears in her eyes and told me that she, “didn’t realize that crawling was so hard”.  She humbly thanked me for helping her find empathy for her four month old son who was struggling with “tummy time”. On another occasion, a mother of a teenager with special needs had a similar reaction after a lesson.  She forlornly expressed that she wished she had known about Feldenkrais & understood the importance of crawling before her daughter was born. I assured her it was never too late to learn.

On a compatible note, crawling has become a popular craze in the fitness world.  Creeping like an animal on all four limbs, helps exercisers get stronger & more flexible at the same time. With that thought, I felt it would be fun to share an instructional video of the “lizard crawl” with you.   The instructor demonstrates very well how to safely accomplish this difficult crawl by taking you through some proper progressions.  I like this exercise & ones like it because they require full attention, are functional, challenging & time efficient.  If you decide to exercise in this creative manner be sure to take it gradually & one step at a time.

Happy Thanksgiving! Peace to all on Earth.
~Donna

Dear Students:
One of Moshe Feldenkrais’s special talents was to help people think outside of their boxes.  He loved to debate & argue both sides of an issue. He believed that if he did not understand a subject from all angles, it was not his right to disagree with it.  I believe this attitude helped him to empathize with people & continuously enhanced his ability to teach others.

Moshe’s first American trainees were known to become frustrated when he completely flipped his view on a matter.  It left them thinking & encouraged them to stretch their minds a little bit more.  I believe that by embracing this manner of exploring it can also foster humility & curiosity.

“Moshe loved to argue, sometimes taking the other’s side, and adopting the very position he criticized. We may picture him arguing both for and against the various typologies, ideologies, and therapeutic approaches current in his circles.  He wrestled Talmudically to grasp and assess all sides of an issue. Moshe’s goal was to be able to understand and express the other’s viewpoint even more articulately and convincingly than its proponent.  Only then, he said -following (Jean-Jacques) Rouseau- did one have the intellectual right to disagree.” ~A Life in Movement by Mark Reese page 317.

Being a Feldenkrais Practitioner for over two decades it has become a welcome habit for me to do my best to look closely at subjects that are dear to my heart.  I love the Earth and I try every day to take care of her & shed a light on how we all can help.   

The video I share with you today shows another side of a “green” project that main stream media claims will help improve climate change & carbon capture. I believe carbon pipelines pose great concerns to the health of our environment & present dangers to humanity & all living beings. Watch to learn more about it. To read about other solutions click on my blog posts: Soil Health=Human Health, and/or Documentary: Common Ground.

I hope Dr. Feldenkrais’s approach can inspire you to look at an opposite point of view & open your heart for more loving conversations with others. Peace!
~Donna

Dear Students:
During my college years & early afterwards I taught gymnastics to kids ranging from toddlers to teenagers. I taught children rolling, crawling, creeping, climbing, hopping, jumping & flipping in a very matter of fact type of way.  During these years I also taught adults of all ages as a Personal Fitness trainer.

Jumping & hopping seemed like a very simple concept to me by the time I became a full time Feldenkrais Practitioner. Up to that point the people I taught wanted to learn many different ways of moving, so I did not realize there were individuals who never attempted to learn how to skip or jump. That was until I witnessed a fellow colleague instantaneously grow “just” by learning how to hop during my Child’Space training. 

One day in class we broke into groups to teach each other how to kick a ball, hop, skip & jump.  In my group there was a woman in her 50’s that had no desire to participate.   When our teacher made it clear that it was important for everyone to try each activity, she began to meltdown. Just thinking about hopping over a line on the floor terrified her so much that she began to cry & shake all over her body. 

The other trainees and I recognized her trauma & gently encouraged her to face her fears with our support. In the end she learned how to hop for the first time in her life. It was amazing to watch her self-esteem & confidence grow more than twofold by doing a skill she had never imagined she could achieve.  As for me, this experience made me realize how the “simple” skills that I taught for most of my life could positively shape a person physically, mentally & emotionally.  I viscerally felt to a remarkable degree how self-image is created & how this influences the choices we make in life.   

I was astonished by how shocked I was by this woman’s fear & pleasantly surprised by her transformation.  I will never forget it and I am grateful that I was present for her and for the lesson she gave me that day in class.

With that said, my next workshop is called Standing & Hopping, on Sunday, October 20 from 1-4pm.  Click here for more information & details about the workshop.  I hope to see you there!  Peace!
~Donna

Dear Students:
One of my greatest passions along with the Feldenkrais Method, is my journey in learning how to rejuvenate the Earth and begin to bring it back to it’s pristine origins. With that said, I am excited to tell you about a documentary called, Common Ground & share the trailer with you.

Common Ground is about the regenerative farming movement happening all over the country. It’s aim is to teach everyone how to cultivate our land & soil for more nourishing food and to ultimately bring our ecosystem into balance.

I am happy to say the film, Common Ground will be playing in downtown Lancaster at the independent cinema stillhouse, Zoetropolis on Sept. 4, 5, 6, 7, & 8, 2024.  For show times & more information go to: zoetropolis.com.  To find a showing in your area visit: commongroundfilm.org.   

Here is Zoetropolis’s description of Common Ground:
Big Picture Ranch and Area 23a present Common Ground –  a hopeful and uplifting story of the pioneers of the “Regenerative Movement” who produce tremendous quantities of nutritionally dense food and are working to balance the climate – all while bringing our entire ecosystem back to life. The film explores how Americans from different walks of life, different political backgrounds, and different parts of the country share one thing in common –the very soil beneath their feet. The film investigates the power of “regenerative” farming systems –from large to small-scale farmers who are the champions of soil health as the key to unlocking more (and healthier) food to feed America and the world.
Cast includes: Laura Dern, Rosario Dawson, Jason Mamoa, Woody Harrelson, Ian Somerhalder and Donald Glover

I hope you get the chance to see this informative & inspiring movie very soon! Peace!
~Donna

Dear Students:
The weight bearing bone of the ankle is called the talus bone and it sits on top of the heel which is the calcaneus bone.  Ideal walking requires you to move your head, vertebral column, pelvis & leg bones directly over the talus bone for optimal balance. The ankles are designed to aid in this alignment process from the bottom up through swiveling motions of the lower leg bones, the tibia & fibula & feet. When you instinctively pivot your feet around this is a sign that your neurological system is stimulating your entire muscular & skeletal systems to find a balancing point.   

I have included a video for you to watch of a gymnast’s feet moving on a balance beam so you can see how her ankles help her quickly find center. Because she is very skilled at balancing you must look closely to see her feet in motion when she is merely walking. Stay tuned in to see her land a bit off balance when she does a “cat jump” or when she stands on one leg, so you won’t miss what her feet have to do to keep her on the beam.

You can invoke these innate lower leg movements within yourself simply by removing your shoes &/or strolling on surfaces such as sand or dirt and/or exploring the mini-lesson that I share with you today.  This short walking exploration can help you experience your amazing ankles!  Have fun with it & remember the more you explore in a gentle & non-judgmental way the better you can become at it.

Lesson: Walking on a Line
[During this lesson move with gentleness & awareness.  If you experience any discomfort during the exploration, stop immediately & rest.  Rest as soon as you become tired. Imagine doing the movements if you can not do it without pain or discomfort.]
1. Walk slowly on an imaginary line on the floor taking each step with your heels touching your toes.  This means each time, place your front foot on the line so you feel your heel lightly touching the big toe & 2nd toe of your back foot. Walk with your arms straight out to the sides. Rest when you become tired or are no longer interested in the process.
2. This time walk on the line 50% slower.  Notice when you speed up.  Does this happen while standing on one leg more than on the other? Which foot swivels more easily?  Rest in sitting. 
3. Walk backwards in the same manner. Go 50% slower each time you do it. Notice if you stop breathing or inhibit your breathing. Rest. 
4. If you want, challenge yourself by placing your arms down by your sides or cross your arms over your chest & rest your elbows on your torso.  Walk in this way once forwards & then backwards -75% slower each time. Is this more difficult? Where do you effort unnecessarily? Rest.

I hope this lesson helps to prepare your legs for enhanced movement during all your recreational activities this summer. Peace to all on Earth!
~Donna

Dear Students:
This past month I have become even more appreciative of Feldenkrais and it’s valuable lessons because I have been sowing & weeding my garden.  With every squat, bend, twist & turn I do it reminds me of all the ways I have benefited from the gifts of mobility & awareness.  It makes me wonder if ‘typical gardeners’ enjoy their labors of love as easily as those that are students of the Feldenkrais Method?

Another feeling I have been awakened to this spring, is a new level of connection between my plants & I.  As I spend time with them & tend the soil, I sense the energy exchange between us becoming stronger with each season.  The other day, I picked some lettuce & vegetables and ate them immediately & realized intuitively that my crops are growing just to help me thrive.  These experiences bring me great joy & essential insights into how to cultivate & spread harmony to all living beings around the world.

I include an interview with a lovely woman, Vandana Shiva explaining the importance of communing with the earth better than I can.  At 6:20 in the video she says,  “Because the soil health is your health.  Every time we impoverish and desertify the soil we cause human diseases.  There is no separation between the health of the planet and our health, and that’s why healing the Earth is healing ourselves, both individually as human beings but collectively as the human species. And I think we will not be able to do the work of healing as long as our minds are “mechanistic” and as long as we say ourselves are separate from the earth, separate from the soil, separate from the plants.  We are one with them.  We are one with them through the care we give to them, but we are one with them through the life they give to us. They give us care when we give them care.” ~Vandana Shiva

If you haven’t already, I encourage you to plant flowers, house plants and/or a garden so you can create a loving atmosphere all around you.  Peace to all on Earth!
~Donna