Awareness
Linguistics of Sensations
Monday Jul 26, 2010
I
love asking my clients about the sensations they feel. I find it
peculiar how many of us have a hard time expressing our sensations.
It's like we don't know the language.
Over the last 7 years, with the help of different kinds of therapies, I have learned that the language of the body is just like any other language. The more you pay attention and start using the first words, more words start to appear.
In my sessions, I ask my clients about the sensations they feel on a regular basis. It helps me to know if I need to back off or go deeper and it also helps them to start speaking the new and profound language of their inner world.
When we pay attention to sensations, we immediately relax. This truism is very profound. Most of us only pay attention when something hurts and even then, we only feel the general sensation as opposed to the subtleties of the discomfort.
The more sensitive we become to the body's messages, the better informed we are what's going on. We may discover a discomfort and change the position we find ourselves in or discover that there are other ways we want to engage with a repetitive task. Feeling of subtle sensations gives you the power to do things differently. Without these cues, we can continue doing things in a way that doesn't work for us.
One of the best parts about becoming more sensitive is that we also feel more pleasure. It is the same nerve endings that bring the messages of pain as well as sensations that we crave for. How great is that? Who would want to miss the sensations of a loving touch or the warmth of a hot water?
Every moment is an opportunity to be present. By paying attention to sensations, we become present with our selves and our bodies. We become whole.
Over the last 7 years, with the help of different kinds of therapies, I have learned that the language of the body is just like any other language. The more you pay attention and start using the first words, more words start to appear.
In my sessions, I ask my clients about the sensations they feel on a regular basis. It helps me to know if I need to back off or go deeper and it also helps them to start speaking the new and profound language of their inner world.
When we pay attention to sensations, we immediately relax. This truism is very profound. Most of us only pay attention when something hurts and even then, we only feel the general sensation as opposed to the subtleties of the discomfort.
The more sensitive we become to the body's messages, the better informed we are what's going on. We may discover a discomfort and change the position we find ourselves in or discover that there are other ways we want to engage with a repetitive task. Feeling of subtle sensations gives you the power to do things differently. Without these cues, we can continue doing things in a way that doesn't work for us.
One of the best parts about becoming more sensitive is that we also feel more pleasure. It is the same nerve endings that bring the messages of pain as well as sensations that we crave for. How great is that? Who would want to miss the sensations of a loving touch or the warmth of a hot water?
Every moment is an opportunity to be present. By paying attention to sensations, we become present with our selves and our bodies. We become whole.
Carpal Tunnel Syndrome
Monday Jul 19, 2010
Over
the years, I have been working with a lot of people with carpal
tunnel syndrome. It is mostly people who work on a computer,
craft-makers and bodyworkers like myself. Since I opened my office
in Albuquerque in June 2009, I have noticed that there are many
more people who seek my help with the carpal tunnel syndrome in
Albuquerque than in my other locations.
My theory is that Albuquerque has a lot of small businesses. It is still not a common practice to pay attention to ergonomics in smaller or mid-size companies whereas it seems that the large corporations or institutions have learned from their medical departments that ergonomics can save a lot of money on healthcare in the long run.
It is now well known that ergonomic equipment such as a keyboard at the correct height or adjustable chairs can prevent repetitive stress injuries. There are many opinions out there about what is the best ergonomic equipment. I have found that what works for my body may differ from what works for someone else. My body structure is unique to me and I cannot generalize my preference. Some people have a natural preference for anterior tilt in their pelvis and some people tilt posteriorly. Some people are 5ft tall and some are 6ft tall. Why would we expect us all to use the same equipment and have it work for our bodies?
You know you found the right fit when it feels light to be sitting or standing at your workstation. You feel "stacked up," supported, at ease and relaxed when you are aligned. Sometimes, you may feel you are fighting gravity and that may be the time when something needs to lengthen so that your body can return to alignment. At that moment, you may start a stretching or yoga practice. Or, you may get a "facilitated stretching" session, which is what Rolfing is all about.
My theory is that Albuquerque has a lot of small businesses. It is still not a common practice to pay attention to ergonomics in smaller or mid-size companies whereas it seems that the large corporations or institutions have learned from their medical departments that ergonomics can save a lot of money on healthcare in the long run.
It is now well known that ergonomic equipment such as a keyboard at the correct height or adjustable chairs can prevent repetitive stress injuries. There are many opinions out there about what is the best ergonomic equipment. I have found that what works for my body may differ from what works for someone else. My body structure is unique to me and I cannot generalize my preference. Some people have a natural preference for anterior tilt in their pelvis and some people tilt posteriorly. Some people are 5ft tall and some are 6ft tall. Why would we expect us all to use the same equipment and have it work for our bodies?
You know you found the right fit when it feels light to be sitting or standing at your workstation. You feel "stacked up," supported, at ease and relaxed when you are aligned. Sometimes, you may feel you are fighting gravity and that may be the time when something needs to lengthen so that your body can return to alignment. At that moment, you may start a stretching or yoga practice. Or, you may get a "facilitated stretching" session, which is what Rolfing is all about.
Posture
Tuesday Jul 06, 2010
In
today's sitting culture, repetitive strain injuries thrive. We work
on a computer for hours at a time without a break. Over the years
of such activity, we develop a pattern of tension in certain parts
of the body. The extent of the tension depends largely on our
posture and awareness during such activities.
Recently, I've been blessed with friends who have a toddler. While hanging out with them, I've observed little Alex evolving from crawling to walking to running. His spine started as perfectly "straight." As he started to climb onto his feet, his spine started transforming. Within a few months, his spine developed the curves required for proper spinal movement: lordosis and kyphosis.
Beside his spine, I have also been watching Alex's feet. The difference is less dramatic, nevertheless significant. As he was using his feet walking and eventually running, he developed a medial arch that engages when pushing into his toes. We were all amazed when Alex started to stand on one foot while bending the toes of the other. It was a new movement for him and it seemed like he was doing that "on purpose."
There are many reasons that lead someone to have a poor posture. It usually starts in childhood. We grown up running and playing and one day we arrive in the first grade. From then on, we are told to sit still. At this age, the child's body is mostly bones and to sit on hard chairs for 6 hours a day is a challenge. I believe that this may lead some children to "slouch." For some, it hurts too much to sit on those bony sitbones, and for others, their legs may not be able to reach the floor. So, we learn to sit on our sacrums instead.
Perhaps this theory is too simplistic. I, myself, don't remember if my sitbones hurt in the first grade but I do remember the shyness associated with developing my breasts at the age of 12. I can see the transformation in the photographs from an erect child to a hunched adolescent. This is not just my experience; I've heard it from enough clients by now to see the pattern.
When the child "slouches," restrictions form in the ribcage. With each breath (there are about 17,000 a day), the restrictions get reinforced. The more time we spend in a misaligned position, the deeper the distortion of the ribcage becomes. We take on the shape of the activity we spend the most time doing. I always think of the story of the Three Spinners: Thumbsey, Footsey and Lippy. Each one develops the feature that gets used the most.
The best advice I can give myself and my clients is to sit on the sitbones. Actually, the vector of your sitbones should be slightly behind you. It is hard to describe but it feels as if you are leaning slightly forward. You want the widest base of contact with the seat possible.
The simplest, most inexpensive chairs are often the best. The ideal chair has adjustable height so that your hips are slightly over your knees (imagine a marble slowly rolling down your thigh). The cushion is not too cushiony because you want to always be able to feel your sitbones contacting the chair. Keep your feet on the ground and allow your spine to self-support.
Alignment while sitting feels as if you can just rest into your sitbones and not having to work at all. The only muscles that keep engaging are postural muscles called erector spinae. They always have some tone in them but don't feel like they are "working." Look for ease and you shall find it.
Recently, I've been blessed with friends who have a toddler. While hanging out with them, I've observed little Alex evolving from crawling to walking to running. His spine started as perfectly "straight." As he started to climb onto his feet, his spine started transforming. Within a few months, his spine developed the curves required for proper spinal movement: lordosis and kyphosis.
Beside his spine, I have also been watching Alex's feet. The difference is less dramatic, nevertheless significant. As he was using his feet walking and eventually running, he developed a medial arch that engages when pushing into his toes. We were all amazed when Alex started to stand on one foot while bending the toes of the other. It was a new movement for him and it seemed like he was doing that "on purpose."
There are many reasons that lead someone to have a poor posture. It usually starts in childhood. We grown up running and playing and one day we arrive in the first grade. From then on, we are told to sit still. At this age, the child's body is mostly bones and to sit on hard chairs for 6 hours a day is a challenge. I believe that this may lead some children to "slouch." For some, it hurts too much to sit on those bony sitbones, and for others, their legs may not be able to reach the floor. So, we learn to sit on our sacrums instead.
Perhaps this theory is too simplistic. I, myself, don't remember if my sitbones hurt in the first grade but I do remember the shyness associated with developing my breasts at the age of 12. I can see the transformation in the photographs from an erect child to a hunched adolescent. This is not just my experience; I've heard it from enough clients by now to see the pattern.
When the child "slouches," restrictions form in the ribcage. With each breath (there are about 17,000 a day), the restrictions get reinforced. The more time we spend in a misaligned position, the deeper the distortion of the ribcage becomes. We take on the shape of the activity we spend the most time doing. I always think of the story of the Three Spinners: Thumbsey, Footsey and Lippy. Each one develops the feature that gets used the most.
The best advice I can give myself and my clients is to sit on the sitbones. Actually, the vector of your sitbones should be slightly behind you. It is hard to describe but it feels as if you are leaning slightly forward. You want the widest base of contact with the seat possible.
The simplest, most inexpensive chairs are often the best. The ideal chair has adjustable height so that your hips are slightly over your knees (imagine a marble slowly rolling down your thigh). The cushion is not too cushiony because you want to always be able to feel your sitbones contacting the chair. Keep your feet on the ground and allow your spine to self-support.
Alignment while sitting feels as if you can just rest into your sitbones and not having to work at all. The only muscles that keep engaging are postural muscles called erector spinae. They always have some tone in them but don't feel like they are "working." Look for ease and you shall find it.
Why did I become a Rolfer?
Tuesday Jun 22, 2010
I
have clients often inquire about why I became a Rolfer. Here is the
story:
I became a Rolfer because I was rolfed! In December of 2003, I had a motorcycle accident. It wasn't very serious except for a torn ACL (anterior cruciate ligament) in my right knee. I had an ACL replacement surgery and proceeded with physical therapy. I was a terrible patient. I didn't live in my body; I lived mostly in my head. I didn't understand that recovery is a beautiful process that can be full of grace and appreciation for the body I have. Instead, I suffered through it. After being released from the recovery process, I was struggling with tightness in my lower leg, plantar fasciitis and eventually sciatica. It wasn't until I was rolfed in 2004 that I started becoming aware of my body and learned to distinguish what the subtle messages of pain and discomfort mean.
I was also blown away that the condition of Sheuermann's disease from my adolescence was affected by Rolfing. Within the first session of the series, something changed in my posture and spine. I felt taller and more upright. That first week, I got Ida Rolf's book about Rolfing and read it from cover to cover. I loved and still love how she describes the "normal" body, disorganized and fidgeting gravity.
A year later, I was looking for a new career after working at a computer 8 hours a day on something I didn't truly feel passionate about. I thought of Rolfing but didn't take it seriously at first. Around the holidays that year, I felt restless and called the Rolf Institute in Boulder. The admission officer said that someone had just canceled their spot in the next class and asked if I wanted the spot. Within two weeks, I was on a snowy road to Boulder, finding the passion and meaning of my life.
Learning to rolf came fairly naturally to me. I think like an engineer. Blocks stack up or they fall. I also discovered the gift of my hands. They learned to perceive anatomical structures and over the years have become the most sensitive part of my body. When I was little, my mother occasionally commented on my sharp elbows and that I sometimes poked her when hugging her. Little did she know that I would call them my "golden" elbows
I feel very grateful for finding Rolfing. Many people have helped me along the way. I didn't do it alone. I am especially grateful to all the clients over the years, who taught me what Rolfing is really about. I sometimes think of my starting days and about how clueless I was. And I am anticipating that 10 years from now, I’ll think back on these days and think about how clueless I am. That is what learning and living is: becoming more conscious all around!
I became a Rolfer because I was rolfed! In December of 2003, I had a motorcycle accident. It wasn't very serious except for a torn ACL (anterior cruciate ligament) in my right knee. I had an ACL replacement surgery and proceeded with physical therapy. I was a terrible patient. I didn't live in my body; I lived mostly in my head. I didn't understand that recovery is a beautiful process that can be full of grace and appreciation for the body I have. Instead, I suffered through it. After being released from the recovery process, I was struggling with tightness in my lower leg, plantar fasciitis and eventually sciatica. It wasn't until I was rolfed in 2004 that I started becoming aware of my body and learned to distinguish what the subtle messages of pain and discomfort mean.
I was also blown away that the condition of Sheuermann's disease from my adolescence was affected by Rolfing. Within the first session of the series, something changed in my posture and spine. I felt taller and more upright. That first week, I got Ida Rolf's book about Rolfing and read it from cover to cover. I loved and still love how she describes the "normal" body, disorganized and fidgeting gravity.
A year later, I was looking for a new career after working at a computer 8 hours a day on something I didn't truly feel passionate about. I thought of Rolfing but didn't take it seriously at first. Around the holidays that year, I felt restless and called the Rolf Institute in Boulder. The admission officer said that someone had just canceled their spot in the next class and asked if I wanted the spot. Within two weeks, I was on a snowy road to Boulder, finding the passion and meaning of my life.
Learning to rolf came fairly naturally to me. I think like an engineer. Blocks stack up or they fall. I also discovered the gift of my hands. They learned to perceive anatomical structures and over the years have become the most sensitive part of my body. When I was little, my mother occasionally commented on my sharp elbows and that I sometimes poked her when hugging her. Little did she know that I would call them my "golden" elbows
I feel very grateful for finding Rolfing. Many people have helped me along the way. I didn't do it alone. I am especially grateful to all the clients over the years, who taught me what Rolfing is really about. I sometimes think of my starting days and about how clueless I was. And I am anticipating that 10 years from now, I’ll think back on these days and think about how clueless I am. That is what learning and living is: becoming more conscious all around!
When three or more gather…with Jan Sultan
Wednesday Apr 21, 2010
I
recently received a great session from my beloved teacher and
mentor Jan Sultan in Santa Fe. I was joined by Kelle Oien, a friend
and a Rolfer, also practicing in Santa Fe. Jan split our time
between working with each one of our needs. It was a profound
session for both of us.
Jan mentioned that it seems that when he works with more people in the room, the healing energy intensifies. The witnessing of a healing is a healing in itself. We are more connected than we think we are. All the people present are affected by the limbic connection between our brains. It is a strange feeling to be flooded by emotions that are not my own. It helps me be more compassionate and human.
We don’t talk or think much about being connected to people we barely know. In the big picture, we can all be healers and mirrors for each other and help one another release our pain and hurt from the past. Thank you, Jan!
Jan mentioned that it seems that when he works with more people in the room, the healing energy intensifies. The witnessing of a healing is a healing in itself. We are more connected than we think we are. All the people present are affected by the limbic connection between our brains. It is a strange feeling to be flooded by emotions that are not my own. It helps me be more compassionate and human.
We don’t talk or think much about being connected to people we barely know. In the big picture, we can all be healers and mirrors for each other and help one another release our pain and hurt from the past. Thank you, Jan!
Healer's Disease
Thursday Mar 18, 2010
I
have the healer’s disease, the ability to manifest the symptoms of
my clients. It has been tremendously helpful in my quest to
understand the sensations and conditions that people come to me to
resolve. Granted, it is not always pleasant.
Many years ago, I had an ACL replacement on my knee. It was a challenging recovery for me as I didn’t understand the gift of physical therapy and being able to walk again with stability. Few years after that, I started experiencing plantar fascia from the tightness in the calf of the operated leg. The hip on that side also tightened as I carried that leg around and ‘babied’ it. Seeing my Rolfer Jan Sultan has helped it tremendously. I also worked with it on my own with a ball and things had resolved.
I love ball games. It must be the ‘catch it, kill it, eat it’ instinct. I started playing racquetball this year to get some cardiovascular exercise and to let go of some excess holiday pounds. What a workout! I’ve been getting and feeling better every game.
Then, something happened.
I was catching a ball to the side and really extended my reach. My hip went sideways to get to the ball. I got it! After a few more minutes of play I realized something was not feeling right in the hip. I stretched thinking it was a tightened muscle. It didn’t help. For the next two days, I was in bed thinking and feeling my body.
After doing some research and receiving chiropractic adjustments by Dr. Rod Hodge in Albuquerque, I am resting the leg and taking USANA vitamins (given to me by a wonderful and generous Albuquerque Rolfer Jane Harrington). The pain is slowly decreasing but I am wary of starting to play racquetball or running again.
With this experience, I am realizing how important it is to be pain-free when we want to exercise for health or to lose a few pounds. I feel hindered in my efforts to move because of this hip discomfort. After reading the book Weight Loss That Lasts, written by Dr. James Rippe in collaboration with Weight Watchers, I realized that exercise is an important component in weight loss. An hour of moving helps burn more calories and psychologically increases our desire to feel light and agile. And a few pounds can make a big difference to our joints.
So, I am waiting for my hip to heal. In the mean time, my healer’s disease is teaching me about what it’s like to not be able to move as I wish. I hope to be able to work with my clients to help them gain their ability to move and do what they enjoy and what is good for their health.
Many years ago, I had an ACL replacement on my knee. It was a challenging recovery for me as I didn’t understand the gift of physical therapy and being able to walk again with stability. Few years after that, I started experiencing plantar fascia from the tightness in the calf of the operated leg. The hip on that side also tightened as I carried that leg around and ‘babied’ it. Seeing my Rolfer Jan Sultan has helped it tremendously. I also worked with it on my own with a ball and things had resolved.
I love ball games. It must be the ‘catch it, kill it, eat it’ instinct. I started playing racquetball this year to get some cardiovascular exercise and to let go of some excess holiday pounds. What a workout! I’ve been getting and feeling better every game.
Then, something happened.
I was catching a ball to the side and really extended my reach. My hip went sideways to get to the ball. I got it! After a few more minutes of play I realized something was not feeling right in the hip. I stretched thinking it was a tightened muscle. It didn’t help. For the next two days, I was in bed thinking and feeling my body.
After doing some research and receiving chiropractic adjustments by Dr. Rod Hodge in Albuquerque, I am resting the leg and taking USANA vitamins (given to me by a wonderful and generous Albuquerque Rolfer Jane Harrington). The pain is slowly decreasing but I am wary of starting to play racquetball or running again.
With this experience, I am realizing how important it is to be pain-free when we want to exercise for health or to lose a few pounds. I feel hindered in my efforts to move because of this hip discomfort. After reading the book Weight Loss That Lasts, written by Dr. James Rippe in collaboration with Weight Watchers, I realized that exercise is an important component in weight loss. An hour of moving helps burn more calories and psychologically increases our desire to feel light and agile. And a few pounds can make a big difference to our joints.
So, I am waiting for my hip to heal. In the mean time, my healer’s disease is teaching me about what it’s like to not be able to move as I wish. I hope to be able to work with my clients to help them gain their ability to move and do what they enjoy and what is good for their health.
Feet and Foundation
Saturday Jan 09, 2010
Working
with the feet is all about the foundation. Finding the support of
the earth underneath can help the rest of the body “stack up.” It
is a state of resting into gravity when one can just be.
This is possible when we trust our feet and legs to carry and support us. The feet and legs are connected to the point where whatever issue is in the foot is also in the lower and/or upper leg and vice versa. They go hand in hand because tendons in the foot originate as muscles in the lower leg.
Most of us experience some kind of ankle or foot issue in our youth as we climb trees or hike on uneven surfaces or stab a toe. Some of us were not allowed to run around bare-foot, some of us wore shoes that were at times too small and some of us wear high heels and inserts. Some people have a genetic propensity towards high or low arches. Environmental factors such as the gait of the parents matters as the child learns to walk and naturally emulates the people around.
The Foot
All of these factors influence the four arches in the foot. There is the medial arch (in the middle of the foot) balanced by the lateral arch (on the outside of the foot), and there are two transverse arches across the metatarsal bones and the cuneiforms. Naturally, they all have the ability to spring up and down as we walk, giving us a sense of propelling forward without too much effort. It has been observed that people who walk bare-foot as children tend to have the most balanced arches.
During walking, there are two stages of the foot participation: landing and push-off stage.
LandingAs we contact the ground with the foot, there is a sense of landing. When all of the arches are allowed to land and touch the surface, all 26 bones of the foot move. This is very profound because all of the bones form many joints with each other. All of these joints are synovial which means that they have fluid that lubricates and cushions the joints during motion. When the joint stops moving due to an injury or tightness of the surrounding soft tissue, the production of the synovial fluid decreases and the joint becomes compressed. As a result, the joint has less space and the cartillage is replaced by scar tissue that can lead to arthritis.
Push-OffThis stage involves pushing off while bending all the toes in the foot. A lot of people walk without using their toes at all. This can be a result of wearing hard-soled shoes or having no heel strap. Whenever I buy shoes, these two criteria are essential – soft and bending soles, and a heel strap. The former allows for bending the toes and the latter allowes the whole foot to lengthen and relax without the insecurity of having the shoe fall off (which creates tension in the plantar fascia).
The Lower LegAs I mentioned before, the foot issues reflect in the lower legs and vice versa. The muscles of the lower leg become the tendons in the foot. They act as pullies around the inner and outer ankle bones (maleoli). They attach to the bones of the foot to create the four arches. Often, muscles in the calves get “glued” together and lose their function of differentiated movement. These adhesions are the fascial sheaths that don’t permit the muscles’ independent movement and it ultimately results in imbalance in the arches in the foot.
As the lower legs and feet become more balanced, they provide more stability and mobility for the rest of the body. Finding a good foundation results in ability to feel aligned. The lower back and abdomen can stay soft yet supported. In this state, the body can rest into itself. Yeah!
This is possible when we trust our feet and legs to carry and support us. The feet and legs are connected to the point where whatever issue is in the foot is also in the lower and/or upper leg and vice versa. They go hand in hand because tendons in the foot originate as muscles in the lower leg.
Most of us experience some kind of ankle or foot issue in our youth as we climb trees or hike on uneven surfaces or stab a toe. Some of us were not allowed to run around bare-foot, some of us wore shoes that were at times too small and some of us wear high heels and inserts. Some people have a genetic propensity towards high or low arches. Environmental factors such as the gait of the parents matters as the child learns to walk and naturally emulates the people around.
The Foot
All of these factors influence the four arches in the foot. There is the medial arch (in the middle of the foot) balanced by the lateral arch (on the outside of the foot), and there are two transverse arches across the metatarsal bones and the cuneiforms. Naturally, they all have the ability to spring up and down as we walk, giving us a sense of propelling forward without too much effort. It has been observed that people who walk bare-foot as children tend to have the most balanced arches.
During walking, there are two stages of the foot participation: landing and push-off stage.
LandingAs we contact the ground with the foot, there is a sense of landing. When all of the arches are allowed to land and touch the surface, all 26 bones of the foot move. This is very profound because all of the bones form many joints with each other. All of these joints are synovial which means that they have fluid that lubricates and cushions the joints during motion. When the joint stops moving due to an injury or tightness of the surrounding soft tissue, the production of the synovial fluid decreases and the joint becomes compressed. As a result, the joint has less space and the cartillage is replaced by scar tissue that can lead to arthritis.
Push-OffThis stage involves pushing off while bending all the toes in the foot. A lot of people walk without using their toes at all. This can be a result of wearing hard-soled shoes or having no heel strap. Whenever I buy shoes, these two criteria are essential – soft and bending soles, and a heel strap. The former allows for bending the toes and the latter allowes the whole foot to lengthen and relax without the insecurity of having the shoe fall off (which creates tension in the plantar fascia).
The Lower LegAs I mentioned before, the foot issues reflect in the lower legs and vice versa. The muscles of the lower leg become the tendons in the foot. They act as pullies around the inner and outer ankle bones (maleoli). They attach to the bones of the foot to create the four arches. Often, muscles in the calves get “glued” together and lose their function of differentiated movement. These adhesions are the fascial sheaths that don’t permit the muscles’ independent movement and it ultimately results in imbalance in the arches in the foot.
As the lower legs and feet become more balanced, they provide more stability and mobility for the rest of the body. Finding a good foundation results in ability to feel aligned. The lower back and abdomen can stay soft yet supported. In this state, the body can rest into itself. Yeah!
Body Awareness and Anxiety
Monday Dec 14, 2009
I
recently read a brilliant book called The Brain That Changes Itself
by Norman Doidge. It has useful information about how we process
information and it is written in lay person’s language.
Neuroscience can be pretty heavy otherwise 
.
The book links thoughts, anxiety and body tension and explains the chain of response. Many of us grew up in dysfunctional environments to which we adapted. We learned to predict and avoid certain consequences by adapting our behavior. We looked for patterns to make sense out of the unpredictable world. These thoughts and adaptations became ingrained and habitual.
The Brain That Changes Itself describes the default pathways that form in the synapses of the brain. It is the repetitiveness that makes these pathways stronger than others. When I am told I am bad, eventually I’ll think I am bad. I internalized it at that point and each time I think it, the connection between the neurons becomes stronger. It becomes my automatic thinking and response to the world that manifests in the body as well. I become tight and anxious and the stress hormones flow without me having any awareness of how I got to this stage. All this time, I might be sitting comfortably in my living room!
The authors of the book say that the key is to become more in tune with our body and the reactions some thoughts cause. Once we become aware of the body response, we can choose to have a different thought that is more pleasant. This active choosing disrupts the default pathway and a new neural connection is created. (This is what affirmations try to do – to steer thinking into more positive and peaceful direction.)
I am a big fan of this approach to anxiety because I, too, have suffered from it. Over about two years, while learning to be more aware of my body, I could catch the default thoughts earlier and earlier. Through Rolfing and other awareness modalities, I learned to feel my body and notice any unsettled sensations. Then, I would interrupt whatever thoughts I was having and actively chose a different thought.
Now, several years later, I do this automatically. I have refined my ability to notice a thought that doesn’t serve me. It is a skill I developed and it changed what I do and who I interact with. I don’t watch TV anymore because it makes me think thoughts that produce an unpleasant reaction in my body. And I try not to be around people who invalidate me and who are abusive.
The brain is the most amazing organ. It is like a play-dough; it changes when we pay attention. The mind that has expanded can never shrink back.
Drag your thoughts away from your troubles… by the ears, by the heels, or any other way you can manage it. ~Mark Twain
.The book links thoughts, anxiety and body tension and explains the chain of response. Many of us grew up in dysfunctional environments to which we adapted. We learned to predict and avoid certain consequences by adapting our behavior. We looked for patterns to make sense out of the unpredictable world. These thoughts and adaptations became ingrained and habitual.
The Brain That Changes Itself describes the default pathways that form in the synapses of the brain. It is the repetitiveness that makes these pathways stronger than others. When I am told I am bad, eventually I’ll think I am bad. I internalized it at that point and each time I think it, the connection between the neurons becomes stronger. It becomes my automatic thinking and response to the world that manifests in the body as well. I become tight and anxious and the stress hormones flow without me having any awareness of how I got to this stage. All this time, I might be sitting comfortably in my living room!
The authors of the book say that the key is to become more in tune with our body and the reactions some thoughts cause. Once we become aware of the body response, we can choose to have a different thought that is more pleasant. This active choosing disrupts the default pathway and a new neural connection is created. (This is what affirmations try to do – to steer thinking into more positive and peaceful direction.)
I am a big fan of this approach to anxiety because I, too, have suffered from it. Over about two years, while learning to be more aware of my body, I could catch the default thoughts earlier and earlier. Through Rolfing and other awareness modalities, I learned to feel my body and notice any unsettled sensations. Then, I would interrupt whatever thoughts I was having and actively chose a different thought.
Now, several years later, I do this automatically. I have refined my ability to notice a thought that doesn’t serve me. It is a skill I developed and it changed what I do and who I interact with. I don’t watch TV anymore because it makes me think thoughts that produce an unpleasant reaction in my body. And I try not to be around people who invalidate me and who are abusive.
The brain is the most amazing organ. It is like a play-dough; it changes when we pay attention. The mind that has expanded can never shrink back.
Drag your thoughts away from your troubles… by the ears, by the heels, or any other way you can manage it. ~Mark Twain
Alignment
Sunday Dec 06, 2009
I
got four brand new tires and alignment today. It’s amazing what a
difference that makes when all your wheels are going in the same
direction. Even if one of them was slightly off, driving would
become hindered and inefficient.
Same principle applies to humans. When we find alignment in our bodies, our movement becomes flowing and resistance-free. Alignment in the Rolfing sense means the ability to find a position in which all parts are supported from bottom up. In such a place, we rest into gravity as opposed to fight gravity.
When the structures of the human body are differentiated and hydrated, the alignment happens naturally. The tissue is plump and resilient and easily adapts to find the alignment in various positions. For example, when we stand, the side line connecting the ankle, hip joint, shoulder joint and the ear represents the optimal alignment position. When we sit, the sit bones provide the anchor instead of the legs but the same principle of alignment applies.
Most of us find ourselves in various modifications of the “plump line,” depending on our energy and awareness. The best way to find it is by slowly rocking on your feet forward and back and find THE place where all our weight can sink through the center of the feet, hips, shoulders and the head balances on top.
For most of my clients, this state of alignment is a new sensation. It has been too long for them to remember what it’s like to move freely and be relaxed. They learn that they can re-create this sense of balanced body and support and rest in their every day activities,whether they are waiting in line or sitting at a computer. It is a skill to find the sensation of alignment, rest and ease that can be cultivated.
Resting is the key word here. When we rest, we surrender, we relax, we accept what is. This state of being is spacious and expanded and we have a choice to respond from a centered place to the demands of life. It is useful to be able to switch between a state of expansion and contraction but in the long run, prolonged contraction will create chronic tension and eventually pain. Tension is the opposite of sensation. When we are chronically tight, we stop feeling and we lose both the sensations of pain as well as pleasure.
The more we stay relaxed, the more we feel. The more we feel, the more we can return to the gracious state of balance, harmony and alignment. Now, let yourself rest into your body!
Same principle applies to humans. When we find alignment in our bodies, our movement becomes flowing and resistance-free. Alignment in the Rolfing sense means the ability to find a position in which all parts are supported from bottom up. In such a place, we rest into gravity as opposed to fight gravity.
When the structures of the human body are differentiated and hydrated, the alignment happens naturally. The tissue is plump and resilient and easily adapts to find the alignment in various positions. For example, when we stand, the side line connecting the ankle, hip joint, shoulder joint and the ear represents the optimal alignment position. When we sit, the sit bones provide the anchor instead of the legs but the same principle of alignment applies.
Most of us find ourselves in various modifications of the “plump line,” depending on our energy and awareness. The best way to find it is by slowly rocking on your feet forward and back and find THE place where all our weight can sink through the center of the feet, hips, shoulders and the head balances on top.
For most of my clients, this state of alignment is a new sensation. It has been too long for them to remember what it’s like to move freely and be relaxed. They learn that they can re-create this sense of balanced body and support and rest in their every day activities,whether they are waiting in line or sitting at a computer. It is a skill to find the sensation of alignment, rest and ease that can be cultivated.
Resting is the key word here. When we rest, we surrender, we relax, we accept what is. This state of being is spacious and expanded and we have a choice to respond from a centered place to the demands of life. It is useful to be able to switch between a state of expansion and contraction but in the long run, prolonged contraction will create chronic tension and eventually pain. Tension is the opposite of sensation. When we are chronically tight, we stop feeling and we lose both the sensations of pain as well as pleasure.
The more we stay relaxed, the more we feel. The more we feel, the more we can return to the gracious state of balance, harmony and alignment. Now, let yourself rest into your body!
Breathing
Monday Nov 23, 2009
Breathing
is probably the most complex movement we humans do. It is a
symphony of movements orchestrated to create a wave through the
body on mechanical as well as chemical levels. I am intrested in
the mechanical aspect since many of my clients come to my office
with various issues connected with their breathing. My ears always
perk up when I hear that they have a hard time taking a deep
breath.
Many disciplines prescribe a way to breathe: into the belly, only through the nose, counting to five, etc. For many of us, just ordinary breathing feels like a lot of work. And to think about it feels like even more work. So what could cause a person’s breathing to be restricted?
One of the most obvious and common answers is the ribs. There are 12 ribs on each side. Each rib wraps around the half of the chest (with the exception of the 11th and 12th ribs). That is a long distance. In my own body, this distance measures 18 inches.
The intercostal muscles attach the ribs to each other. It is a lot of muscle for such a small crevasse. These muscles, when healthy and undisturbed, lengthen and contract, giving the ribs ability to move like a bucket handle, up and to the sides. They allow the space and ability to take a deep breath.
However, most of us have ribs that shifted from their natural position. You may feel them when breathing or touching them, especially in the armpit. They may feel harder or not smooth. Some ribs feel more superficial than others around them.
I find the ribs to often tell the tale of how the person sits. Most of us sit a lot. Most of us don’t have a good posture when sitting. We spend hours sitting in the front of the computer unaware that we are collapsed in our chest area. Some Rolfers believe that this posture is started during the first few years in elementary school when a child cannot sit on the bony sitbones and instead, shifts his or her weight on the more padded sacrum. The result is a shortening of the front abdominal area which ends up compacting the ribs onto one another. The intercostal muscles become shorter and denser and change the rib arrangement.
I have found that chronic shoulder tightness almost always relates to the ribs being unsupportive. The shoulders need to find a balanced place on the ribcage in order to relax. This is the fundamental idea of alignment.
Because there are so many of the ribs and intercostal muscles, the differentiation and lengthening can take some time. It is a job! One by one, the ribs can be freed allowing the ribcage to expand. The lungs can allow deeper and easier breathing. Yay!
Many disciplines prescribe a way to breathe: into the belly, only through the nose, counting to five, etc. For many of us, just ordinary breathing feels like a lot of work. And to think about it feels like even more work. So what could cause a person’s breathing to be restricted?
One of the most obvious and common answers is the ribs. There are 12 ribs on each side. Each rib wraps around the half of the chest (with the exception of the 11th and 12th ribs). That is a long distance. In my own body, this distance measures 18 inches.
The intercostal muscles attach the ribs to each other. It is a lot of muscle for such a small crevasse. These muscles, when healthy and undisturbed, lengthen and contract, giving the ribs ability to move like a bucket handle, up and to the sides. They allow the space and ability to take a deep breath.
However, most of us have ribs that shifted from their natural position. You may feel them when breathing or touching them, especially in the armpit. They may feel harder or not smooth. Some ribs feel more superficial than others around them.
I find the ribs to often tell the tale of how the person sits. Most of us sit a lot. Most of us don’t have a good posture when sitting. We spend hours sitting in the front of the computer unaware that we are collapsed in our chest area. Some Rolfers believe that this posture is started during the first few years in elementary school when a child cannot sit on the bony sitbones and instead, shifts his or her weight on the more padded sacrum. The result is a shortening of the front abdominal area which ends up compacting the ribs onto one another. The intercostal muscles become shorter and denser and change the rib arrangement.
I have found that chronic shoulder tightness almost always relates to the ribs being unsupportive. The shoulders need to find a balanced place on the ribcage in order to relax. This is the fundamental idea of alignment.
Because there are so many of the ribs and intercostal muscles, the differentiation and lengthening can take some time. It is a job! One by one, the ribs can be freed allowing the ribcage to expand. The lungs can allow deeper and easier breathing. Yay!