We are in constant interaction with gravity, which can sometimes feel like a strenuous fight. However, as our weight drops to the ground, we receive an equal and opposite support up (otherwise, we would sink). The more we perceive that support up through our bodies, the better we can work with gravity rather than against it. 📖 Personal notes: I like to think of a plant after being watered. Even though our movement is nothing like a plant's, remembering our support can wake u

Think of quietening/softening/switching off unnecessary muscle tension. Any tension exists first as a thought (even if it's not a fully conscious one). By letting go of what's not necessary, we open up more brain space for the things we want to perceive. We also become more sensitive to small movements or other textile information. 📖 Trying that again while playing the piano has been a very interesting experience (again). There are still movements that happen pretty automati

Rediscovering hip joints with my friend @tolek_music . Useful to remember their mobility for everyday movements like reaching out front,...

Breathing happens in the lungs, but its gentle movement affects our whole balance. Use your hands to locate your ribs, they extend pretty low into the lower back. There is a lot of breathing movement happening there if we allow it. Without trying to change your breathing in any way, notice the gentle rebalancing that comes with each breath. See if you can soften to notice it from the soles of your feet to the top of your head. 📖 Lower back is an area that often accumulates t

This is an exercise on choice (do choose an activity that has no time pressure). Sometimes, when we pause to quieten, we don't really commit to pausing. Part of us might still be tense and ready to go. To fully commit to the stop, try actually giving yourself the option to walk away and continue at a later time. Even if you don't end up leaving the activity unfinished, considering it as a real option can make a difference. 📖 Even though I can't always choose to leave my acti

When focused on our thoughts, screens, page we are reading, or any activity that requires our attention, it's very easy to forget that we are 3-dimensional, living in a 3-dimensional world. Look out for any signs that remind you of that, or create your own reminders. It is a lot easier to move better when thinking in 3d; we automatically remember to switch off what's not needed, switch on what needs to work, and we are more likely to stay aware of our whole selves, avoiding a

Have you thought of what effect different words have on your mind/body? Depending on your past experiences, native language, dialect, different phrasing will affect you differently. Are your thoughts based on words, or is there a lack of vocabulary altogether? What different phrases can encourage a freer neck? 📖 I personally find sound effects the most effective and quick when thinking of directions. The sound of a relieved exhale reminds me to let go of what's unnecessary m

There's nothing fundamentally wrong or right about the way you move. Everything you do has served a purpose at some point, whether that purpose is still relevant or not. Every movement you do will reflect your current state of mind, and every thought will somehow find its way to your body. By being in a curious and explorative state of mind, you open up the possibility to do things differently than usual. Choose a theme from a previous day, stay curious, and see what happens.

Observing things about ourselves can easily become harsh. Mindfulness can become one more thing to impose on ourselves, even if we practice it for our own wellbeing. It's worth noticing all the different, occasionally sneaky, forms self-criticism can take. Are we judging ourselves if we don't get things right? Are we giving ourselves enough time? Is there a hidden "should," "I'd better", "have to" in our thinking? Maybe we hear the theme of the day being shouted, or with a fr

Let's play. When you start an activity do you tend to go from 0 to 100, like the switch on the left, or is there a dimmer option like the switch on the right? Part of Alexander practice is challenging our ideas and prejudices about movement. How much effort is really needed for the activity you chose? Try pausing a few times and use less effort each time you restart. Can you really commit to switching off in between, or are you half switched off, half wanting to get it over w

Most of the time we focus on the things we need to do; on the action or activity to be done. Try consciously switching to perceiving/listening out more. Before moving a part of you, think about what information you can get through it. Before you interact with an object (or a person!), think what you can perceive about them, through your senses, or the thoughts that come to mind. Do you notice any difference in your state of mind/being? What about the way you perform your acti

Following up from yesterday, think of allowing your head to float freely on top of your spine.* Now think of different body parts and how they interact with that float-like balance. The interaction might be more or less obvious, depending on what you are doing. You can trace the connection from your head, through your spine and all the way to the soles of your feet, or knees, elbows, pelvis, shoulders. Everything in our bodies is connected, constantly interacting and rebalanc

This is a very reduced version of an Alexander Technique classic. The neck muscles may sometimes act like ties, locking the head, and pushing down the spine. The balance of the head has a gentle, dynamic quality, and readjusts all the time. The more we soften and "loosen the ties" all around the neck, the freer the head is to readjust its buoyant balance, allowing the spine to unsquish from the top down. (Feel free to reach out for an anatomical/official description). 📖 Afte

What information can you get from your peripheral vision about the space around you? What about the sounds? We perceive space through multiple senses all the time, unconsciously. When we lift the sense of urgency from an activity, we can notice a lot more. And vice versa! When we start noticing more, the sense of urgency quietens down, and we are more likely to move freer and calmer. Following up on the theme from 2 days ago, let's come back to the space around us. Thinking o

Think about your points of contact with the floor/seat/ground/wherever your support is coming from. In this moment, you are supported. All the way from your contact areas, through the rest of you. Notice if that changes with your movements, whether that's taking a step, changing position, or just moving an arm, or simply breathing. What's the relationship of your contact points with the parts furthest away from them? 📖 Knowing we are supported is a great step to help regulat

Think of the space above your head. Then, the space between your back and the wall (or an object if outside) behind you. Your right side and the wall or closest object to your right, and the same to your left. What about the space between your eyes and the screen? Without having to calculate the distance, be aware of the space around you and how you move in it. As you focus on your activity, try and keep that at the back of your mind, or remind yourself often. Do you notice a

Each of us often finds one more familiar; it pulls our attention stronger than the other. This is not to say they can't be balanced, but as an exercise, it can be interesting to observe what happens when we switch. How do they each feel? What effect do they have on our bodies? 📖 My personal tendency is to go pretty deep into internal focus, so I find it quite balancing and calming to notice my environment more. I know this is not the case for a lot of friends and colleagues.

If not, what about 15%? Maybe after the 20% there's another 5% to negotiate? Haggle with yourself and challenge how much effort/energy is needed to do what you're doing. Without necessarily moving or changing your position. 📖 This thought is a personal favourite, because it's easy and quick when I'm on the go. I tried thinking it while running, and even though I started slower than usual, I was enjoying myself more. I often have a slight soreness in the shoulders after a run

This one is a very common practice across somatic work. The key is to notice without trying to interfere. No need to try any particular breathing technique, just let it be, and notice anything interesting. Do you hold your breath at times? Do you synchronise your breathing with your movement? 🟠 Did you know that the active part is the breathing out? If you breathe out, the necessary air will eventually come in without you having to actively do anything. I find this thought p

Since we tend to be better at noticing change, this is an opportunity to listen out for what's already there, before we register a change in the form of soreness, pain, irritation, relief. It is also an invitation to observe without trying to make something happen. Sometimes (not always, but often enough to worth trying), it only takes a few extra seconds of neutral observation before something adjusts by itself. 📖 Fun personal reminder that focus & control, without physical