A Feldenkrais Blog

Dear Students:
Have you ever noticed that when you are engaged in a difficult activity such as chopping wood, you must focus deeply on what you are doing?

Imagine what would happen if you paid attention to every duty that you carry out, with a similar kind of attention?   Profound concentration may surface when you tune into yourself so often.  This would entail you to be mindful when performing activities that are enjoyable or unpleasant; easy or difficult; exciting or mundane; novel or routine; calming or stressful, etc. 

It does take discipline to train the mind in this manner. Due to modern society’s abundant distractions, you might find this very difficult and uncomfortable to practice at first. Determination and a will to change can get you off the frenetic roller coaster of 21st century life and onto more serene roads.

To start, remind yourself each morning to execute all activities with awareness. Then go about your day and notice what emerges. At the close of each night, make a mental note as to when you were able to attend to yourself and when you were not. Recall what your mental, emotional and attitudinal state of mind was like during those times. 

For example if you were able to pay attention while scrubbing the toilet but not when you were enjoying dessert, this is an important discovery. What compelled you to tune in? What made you check out? Answers to these questions can give you helpful tools to use the following day while exploring.

With that said, I have observed that it seems easier for students to use strong catalysts such as a pain signal or a disagreeable emotion to remind them when to self-witness.  It is harder when they are feeling good and enjoying things.  During happier times they tend to forget themselves.  I suggest when in a more carefree state to use that sensation as the spark to awaken your mind/body interest.  Be sure to remind yourself about this new detail the next morning so you can be more successful in arousing your consciousness when you want.

Of course, being aware is very hard to achieve each moment of every day, but the more you try and the less you judge yourself, the better you will get at it.  I am confident that if you keep striving to develop concentration you may find your best teacher, healer and friend inside of yourself!
~Donna

F.Y.I.: To get a smart meter removed from your home, to stop the 5G Deployment or to find out about products that can help electromagnetic sensitivity click here.

Dear Students:
As I promised last blog post, I now write about my student, Geralyn’s Functional Integration experiences from this teacher’s point of view. Geralyn came to me for help with jaw pain, eye tension and her inability to find a comfortable sleeping position.  She heard great things about the Feldenkrais Method and was determined to become a learning recipient.   

I observed that Geralyn tends to stand & walk with her pelvis moving forward first, much like the figure on the left in the photo that you see. This way of organizing her movement places her head behind her pelvis and moves it above the horizon.  By habitually holding her upper body in this way, her eyes strain to meet the skyline.  Since the jaw bone is an appendage of the skull this compromises it’s position and makes the muscles around it work unnecessarily.  At the end of a day, the built up muscular tension in these areas would result in a fitful night’s sleep for Geralyn.

During our sessions over time, I focused on teaching Geralyn to feel the relationship between her pelvis moving in space and how it relates to where her head moves in space.  This was hard for her to feel initially but her persistence to sense this connection was key to helping her bring her pelvis to a more neutral position.  When she was able to become aware of this between sessions, I was able to release her muscles around her cervical spine and skull to a greater degree.  After a session such as this, she felt what it was like to stop clenching her teeth for the “first time in decades” giving her “glorious rest”. 

Geralyn would become over joyed when she felt her progress and despondent if pain would return.  During those times, I would ask her probing questions so she could understand that the process of changing a habit ebbs & flows.  A novel question was- how long were you able to stay pain-free?  And when discomfort came back, I had her focus on the intensity & location of the pain so she could sense if it changed in some way or remained the same.  When she answered these questions it helped her see she was on the right track to creating a new movement pattern.

Today, Geralyn is grateful for the gifts she receives when she takes the time to become aware. If you would like to read about Geralyn’s story from her point of view click here. She will explain that self-awareness is one of the greatest gifts you can give yourself. 

I hope to see you soon to help you realize yourself on a deeper level through Functional Integration sessions. Peace!
~Donna

F.Y.I.: To get a smart meter removed from your home, to stop the 5G Deployment or to find out about products that can help electromagnetic sensitivity click here.

Dear Students:
I planned to write about my student, Geralyn and how teaching her to live more in the present moment allowed her to find jaw pain relief.  Instead she wrote a detailed testimony about her learning experience that I think you will enjoy reading. 

“After yesterday’s Functional Integration session, for the first time in decades, I am gloriously at rest.  I am still, my right hand is not clenching my coffee cup, my eyes do not feel strained and my body is quiet. I feel truly at peace.

Because I travel to see Donna, I can only see her once or twice a month.  I have been working with Donna for quite some time now, and I know if I saw her more often, I would progress faster.  Despite that, through determination I am learning to become aware of the ways I harm myself while unmindfully moving at work, and especially when I am tired, rushing or pushing myself to get through chores.  Donna suggested many times that I read one of her posts entitled, Hurried vs. Faster and I came to understand why.  Through self awareness I now know what the difference is and it has changed my outlook on life.

I have tried many other alternative methods and though they are very complimentary for my healing and growth, they do not require me to be an active participant.  I found that without being able to drive my own change, I was not making forward progress like I have made with the Feldenkrais Method.  Donna points out, many things that are relevant for me to become aware of so that I can stop causing my jaw pain, eye strain and hand tension.  Because of this I recently felt what it is like to sleep calmly, like one is meant to sleep. It was wonderful not to grind my teeth last night and I look forward to many more nights like this. 

Learning how to listen on a deep level has been one of the hardest things I have ever done but it has been the most rewarding.  I feel like I have awakened from a coma and am no longer aimlessly running in circles.  I feel very proud that I persevered even when I didn’t want to take the time to attend to myself.  Unfortunately few people know about Feldenkrais so it remains the best kept secret!” ~ Geralyn

Stay tuned for my next blog post to hear about Geralyn’s experience from this teacher’s point of view.  Peace to all of you until then.
~Donna

F.Y.I.: To get a smart meter removed from your home, to stop the 5G Deployment or to find out about products that can help electromagnetic sensitivity click here.

Dear Students:
Recently Brent came to me for a Functional Integration® session after he twisted his knee during a hike.  He rested for two weeks and did Awareness Through Movement® lessons on his own but still needed some individual attention. He said he also developed pain in his lower back and thought it was due to compensating for his injured knee while doing his janitorial job.

To start, I asked him to walk as if he were at work.  I noticed that he took very long strides and surmised this was probably the reason he was experiencing back pain as well as knee inflammation.

Next, I had Brent take one step in slow motion so he could feel what it was like to shift his weight from his standing leg to the one moving forward.  He habitually took a huge step and landed on a bent leg that required his muscles to work unnecessarily to keep him upright.  Then I asked him to step half the size he chose and then half that size.  He soon discovered that a smaller gait allowed him to land on a stable, straight leg that offered him skeletal support.  This permitted him to rest some muscles for a moment while he transferred his weight ahead. He became aware that this also provided him to use less muscular effort.

Then I began a  Functional Integration® session with Brent. My hands sensed that the muscles in his feet were taut, likely from walking in this manner during his custodian tasks.  I gently moved his tarsal bones to relieve excessive tension and to broaden his range of movement through his ankles, knees & hips.  After that, I found it would be helpful to offer him more freedom in rolling his pelvis through his spine, in a similar way required for walking.  I felt, that connecting these areas to the motions of his legs was a very important piece to calming his back pain.

At the end of the session, I asked Brent to walk with different step lengths.  I directed his attention on how his pelvis moved differently with each stride.  He immediately sensed that he created strain in his back every time he took strides that were too big. Brent expressed that he was pleasantly surprised to learn he could cover more ground at work at a faster pace with shorter gaits and without harming his knee or back.

May this story inspire you to explore self-awareness on a deeper level through Functional Integration sessions.
~Donna

F.Y.I.: To get a smart meter removed from your home, to stop the 5G Deployment or to find out about products that can help electromagnetic sensitivity click here.

Dear Students:
My students thank me all the time for giving them enjoyable, yet beneficial homework such as, resting with their knees & hips at a 90º angle on a chair or couch.   I recommend lying in this position for 10-20 minutes as it is a wonderful way to lower the tonus contraction of the muscles around the legs, torso & throughout the back.

This pose is easy to imagine as it resembles sitting on a chair that is recumbent on the floor. To avoid excessive muscular tension, be sure to rest your legs naturally, so that your knee caps point more out to the sides then towards the midline.  If your neck feels uncomfortable because of an exaggerated curve, place a pillow or a book underneath your head. Due to the nature of the support, the neck muscles will be able to lengthen innately. Now you are ready to recline in this skeletally supported, inverted chair!  May you receive many rewards from this simple & valuable practice.

Students over the years, have reported the following benefits:

• aids & improves digestion
• reduces neck & back pain
• lessens sciatic nerve pain
• calms anxiety
• improves the quality of sleeping
• enhances the quality of breathing

May you enjoy unwinding in this way!
~Donna

F.Y.I.: To get a smart meter removed from your home, to stop the 5G Deployment or to find out about products that can help electromagnetic sensitivity click here.

Dear Students:
I am grateful to a good friend of mine for introducing me to the Essentrics® Workout. Being a newly certified teacher, she sent me her workout as a gift. I instantly became inspired and fell in love with it.  Essentrics® is like a treasure chest of exercises and each time I practice the motions, I aspire to do them a little better. 

 

I believe the philosophy behind Essentrics® and the way the instructors teach, is a great example of how to exercise in a conscious & healthy manner. This overall mind/body program helps to enhance muscular strength & flexibility and self awareness all at the same time.  I include a short video so you can experience this wonderful way of exercising.

During this introduction, the teacher, Sahra demonstrates beautifully how to move slowly with resistance through each calisthenic and explains a bit about the concepts of lengthening while moving.  Since I was deeply focused and vigorously occupied during an hour workout, it seemed to go by as if in seconds. I was exhilarated afterwards and felt similar to how I feel after a Feldenkrais® lesson except that my muscles were intentionally exerted.

Be sure to set 12 minutes aside to go through this routine to feel what conditioning the body in this mindful way, is like. Enjoy my favorite series of movements called “windmill arms” – I am confident you will like the way it skeletally engages your upper back & shoulders. I also think, ideas may come to you about how to turn stretching into effective movement explorations!

May your spirits be uplifted by yet another wholesome moving method much like mine have been! Have fun!
~Donna

F.Y.I.: To get a smart meter removed from your home, to stop the 5G Deployment or to find out about products that can help electromagnetic sensitivity click here.

Dear Students:
I believe there is no time like the present moment, to plant a beloved garden that can nourish your family like no other!  In order to create such a garden, keep reading to learn about an ancient gardening secret.

First, it is very important to use only organic seeds that are not altered and that do not have any chemicals on them. Place some of the seeds that you are going to plant under your tongue for at least 9 minutes.  Let your saliva surround the seeds inside your mouth so they can get to know you.  When the time is up, spit the soaked seeds into your hand. With your breath blow onto them and hold them up to the sun for another minute.  Now your seeds are ready to be planted and are capable of learning essential details about you (and your family, when they partake).  If possible let the seeds be swathed with your unique information and dirt for three days, until you water them.  This process can help your seeds grow into fruits & vegetables that produce nutrients that you need the most in order to heal and flourish.

Each morning and/or evening, greet your garden and spend time kneading your hands and feet into the dirt. Your labors of love, sweat and tears can further inform your plants with intimate particulars.  When you continuously give love and attention to your flora, they will respond by blossoming into gifts of wholesome food.    

During these peculiar days, may you find joy and solace from communing with nature in your own way.
~Donna

F.Y.I.: To get a smart meter removed from your home, to stop the 5G Deployment or to find out about products that can help electromagnetic sensitivity click here.

Dear Students:
I send love and positive energy to all of you, during this challenging time.  I remind you that, your body is designed to heal itself! I share with you some things you can do to help enhance your immune system in hopes that your confidence in your own innate abilities, increases. 

Some Active Ways to help Strengthen your Immune System:

   Oil Pulling: Years ago, I read Dr. Fife’s book on oil pulling & have been an avid oil puller ever since.  In this video, he explains many benefits one can gain from pulling bacteria, viruses & fungi from the mouth. When pulling, I mainly use, coconut oil as it is anti-viral, anti-bacterial and anti-fungal.  I can swish it inside my mouth for 10-20 minutes easily because it is lighter than other oils. When finished, I spit the end results, into a trash can to avoid damage to sinks or toilets.  Search for the oil that best fits your needs as a clean mouth creates a healthy body.

Bullet Proof Sinus Rinse: I swear by this rinse during allergy season as it cleans the sinuses like no other rinse I am aware of! I wrote about this technique in a previous post – to read more and to view a teaching video, click here.

Plant Based Diet: I believe that my body is my temple and food is my medicine.  I eat lots of raw, organic fruits and vegetables, living foods, fermented foods, seeds & nuts as they are abundant in nutrients, anti-oxidants & possess healing properties.

No WiFi & Cell Phone Use: As many of you know wireless energy harms me greatly so I do not own a cell phone or use wifi.  I highly suggest for you to turn off your cell phone and wi fi when not in use or connect your computer and use a land line phone, instead.  Your skin is like an antennae that absorbs electromagnetic pollution into your cells. Each night your liver has to work extra hard to eliminate these toxins. Shutting down digital machines at night is most important so you can experience replenishing sleep.

Mother Nature provides us with many miraculous gifts for the taking. May this post inspire you to learn more about the natural world’s offerings so you can receive her loving energy!
~Donna

F.Y.I.: To get a smart meter removed from your home, to stop the 5G Deployment or to find out about products that can help electromagnetic sensitivity click here.

Dear Students:
After class, a student asked me why she should take the “Dancing Downward Dog Workshop” on Saturday, March 14th, as she didn’t want to do this popular yoga pose for two hours.

I explained that like any other of my Feldenkrias workshops, during this one we will explore many different movement progressions that may lead to a downward dog stance. In a nutshell, I believe students may feel more like, a baby building bone & muscle strength than a yoga student, during the lessons I plan to teach.

Think about how long it takes an infant to be able to push her toes & palms into the floor before being able to slither on her belly.  As a babe gets stronger from these actions, coming up onto “all 4‘s” for crawling becomes possible.  Consequently, she becomes capable of creeping with her pelvis high above her head, on hands & feet. This ultimately prepares the toddler for climbing up to standing and then to walking.   

Inquisitive adults that bear weight through their arms & legs in this way, can increase the flexibility in their ankles, wrists and upper back, very quickly.  Loss of suppleness in these areas are mainly caused by non-use and not because of age, for most people. 

Fortunately the plasticity of the human brain is extraordinary and the “Dancing Downward Dog Workshop” can be a new beginning or a refresher for you to maneuver yourself in ways you were designed for.  Past students commented that after dancing into and out of this “developmental movement”, they developed a new found appreciation for it. 
~Donna

F.Y.I.: To get a smart meter removed from your home, to stop the 5G Deployment or to find out about products that can help electromagnetic sensitivity click here.

Dear Students:
For some reason, I seem to meeting a lot people that are experiencing neck & arm pain.  After hearing their stories, I always feel compelled to give them tips on how they can lessen their upper body symptoms on their own.  By softening the hands & jaw, one can improve the movements in the vertebrae, wrists, elbows, & shoulders. All it takes is a moment of awareness for one to be able to stop a habit that no longer serves them.

The following two explorations are to help you perceive and understand the importance of what I am saying:
 1) Place an index finger, bent like a hook, between your teeth without intentionally biting down upon it. Next, make a fist with your other hand and sense if this causes your teeth to press into the finger in your mouth.  May you sense this, as it is a demonstration of the direct connection between your hands & jaw.
2)  Rest one palm lightly on the back of your neck, then purse your lips, tongue and jaw while feeling if the neck muscles tighten.  If you can sense this, you are witnessing these muscles contracting in reaction to what is happening with your mouth.

I hope these explorations shed a light on how tensing these areas unnecessarily can compromise movement in the superior extremity joints. Over time, this can cause the nerves and muscles to become irritated.

The following awareness questions may help you elevate the quality of how you carry out repeated tasks such as writing and typing: 
1) How lightly can you hold a pen and still have good penmanship? When you sign a check do you have white knuckles?
2) While typing on the computer do your shoulders rise up to your ears? Does your tongue press or move around in your mouth in an unwanted way? 
3) Is it possible to text on your phone with space between your lips and teeth?  Do your thumbs continue to reach and press when you are finished with your message?

When asking students to become aware of how they move, Moshe Feldenkrais says: “This demands a great deal of quiet attention because the habit of life is not so easily seen.”
May you take the time each day to thoughtfully attend to yourself so you can establish more pleasing ways of being in the world.
~Donna

F.Y.I.: To get a smart meter removed from your home, to stop the 5G Deployment or to find out about products that can help electromagnetic sensitivity click here.