Click to play podcast:   May #3 Feldenkrais Lesson: Close and far sight for eyes with Annie Thoe, Feldenkrais Practitioner

Recorded May 13th, 2013 on Whidbey Island and is temporarily available for all students  interested in my Feldenkrais Vision Series.  (Final version still in progress)

These audio lessons will soon be available for purchase on this website.  The above lesson is a sample.  Check back for my audio store for more.

©Annie Thoe, GCFP; www.sensingvitality.com  2013  – words on Feldenkrais, Healing & Nature

The following short lesson improves both the ability to focus closely and coordinate the two eyes for better reading, and also to see the periphery– which helps with balance and overall safety for peripheral vision of the environment.

You can practice this lesson sitting or lying down, as a break in your day to freshen and sharpen your vision.  Let me know how this lesson works for you.

Click for Bulls Eye Vision Lesson Podcast (4 min.)

©Annie Thoe, GCFP; www.sensingvitality.com  2013  – words on Feldenkrais, Healing & Nature

The muscles of our eyes are small, delicate and used on an average for 17 hours a day.

We have been encouraged to focus, focus, focus on the outside world– without blinking.  This image of unblinking eyes has been portrayed by movie stars on film, news anchors and models.  While staring without blinking may show concentration and power, the eyes fatigue and become dry.

How can we maximize relaxation and clarity for eyes?   Blinking, which helps clean and supply nutritious fluid to the eyes, averages between 20 to 25 times per minute.  However, the frequency of blinking slows down with concentration and staring– especially in front of computers (7 blinks per minute)!  One of the first things you can do to revive your tired, blurry eyes is to consciously blink a little more often with awareness.  Not only will relaxed blinking improve your vision, but it will lower tension in your whole body. (Read on for a short  Feldenkrais lesson: “Blink”….)Feldenkrais Blink Lesson:

Close your eyes for a moment and feel where the eyelid meets the bottom of your right eye.  With closed eyes, slowly roll your right eye to find one corner of your eyelid and then find the other. Come back to the middle.  Repeat with your left eye.  Take a breath or two and open your eyes.

Blink slowly to feel these eyelids meet and occasionally let your eyes stay closed long enough to feel the entire width of the eyelid.

Slow down your blinking so you can sense the fluid moving over the entire surface of the eyes.   Sometimes scanning your right eye as your blink or your left eye.  Make sure you blink of few times to sense each eye.   Then blink with both.

Finish with a few seconds of palming (from previous post) to bath the entire eye in fluid.

This takes a minute — more if you like and will refresh your eyes.  Practice this whenever you can while at the computer, or reading or even during a movie or performance.  See if this makes your attention and focus broaden to include more of your body and senses.

Click the following link: Blink Refresh Audio Lesson – Feldenkrais Podcast for an additional  Audio lesson for blinking

Let me know how this works for you– I appreciate your comments!

©Annie Thoe, GCFP; www.sensingvitality.com  2013

– words on Feldenkrais, Healing & Nature

References: Internet articles and Meir Schneider’s Vision for LIfe, Natural Vision Improvement Kit

For more information about palming eyes, see my previous post on Palming Eyes.

©Annie Thoe, GCFP; www.sensingvitality.com  2013  – words on Feldenkrais, Healing & Nature

Attention and awareness is the filter of vision.  There are many lessons and exercises to improve eyesight, but attention and awareness during these exercises can dramatically shift the results.  If you practice any of these eye lessons or exercises, be sure to sense the light (and the absence of light) with your whole body during the exercise– with your eyes, skin, blood, bones.  The Feldenkrais Method® engages your senses to improve and deepen activities you do.  With vision,feel how the sunlight or artificial light stimulates activity in your body.  Light is vitalizing and energizing.  Similarly, when covering your eyes, feel how the darkness bring great rest to the eyes, softening and relaxing.  The blackness of no light holds limitless potential for the mind to detach from patterns and open to new creative possibilities.  The contrast of these two– the stimulation of light and rest of dark can be very balancing to the brain.

From my research of vision exercises (see resources below), the most popular exercise- “eye palming,” can be accentuated with awareness.  The nerve tissue in the eyes respond to light: dilating and constricting the lens according to the magnitude of light.   The eyes not only receive light but actually transmit a little light as well.  Our eyes literally “light up” according to recent studies.  It’s helpful to refresh the eyes with the following exercise to improve circulation to the eyes.  The following exercise not only helps clear vision, but also clears the mind from confusion, conflicting thoughts and frustration.  Clearing one’s vision can greatly clear the mind–which is one reason indigenous cultures have used “Vision Quests” as a ceremony to get clearer guidance with their life choices.  As a way of clearing one’s vision and thoughts, I’ve listed one exercise that I personally use from the Bates Method that Moshe Feldenkrais also used:

Eye Palming: (up to 5 minutes)

This simple activity is great for eye strain and fatigue, helps circulation to the eye and also relieves stress and anxiety.  Either sit or lie down and begin by rubbing your hands together to get them warm.  Take the palms of your hands and cover your eyes completely to shut out any light.  Be sure the palms are not touching the eyes in any way.   The point is to have complete blackness so there is no stimulation to the nerves in the eye.

While cupping the eyes, breathe and sense your bones.  Let your body relax and connect to the floor, ground, or wherever you are.  Sense each eyeball floating in fluid. There may be some colors at first.  Guide your attention to the blackest parts.

Take your hands away after a few minutes (up to five minutes) and blink a few times.  Notice the difference in outlines, peripheries, up and down.   Repeat at least one more time.   This exercise works best if repeated a few times until the there is a saturated black visual experience.  With practice, the eyes can make this happen more quickly.  During the palming of the eyes, I sometimes add movements with my head and arms (flexing, making circles with my upper body while breathing) while sensing my eyeballs floating in the movement.  This movement adds to the relaxation and increases my awareness of my eyes floating in the sockets.

Try this activity and let me know how it works for you.  Some people have greatly improved their eyesight with just this one exercise.  Do you find that not only your vision is sharper, but are your thoughts and mood clearer?  Below is a guided audio lesson for palming eyes:

Click to play: Palming Eyes Podcast (2+ min.)

———-

References: (there are many more– let me know if you have favorite references on Vision!)

Vision for Life by Meir Schneider -So far, my favorite resource– Schneider has taken Dr. William Bates’s work and added practical exercises that engage the mind and cultivate awareness to go beyond habits with vision.  His other materials are very good and have an approach similar to Feldenkrais Method®.

The Use of Eyes in Movement by Jack Heggie – A Feldenkrais and Bates approach to improving vision.  Helpful lessons to shift patterns of how one uses their eyes.

The Bates Method - Excellent website with helpful exercises

http://www.greenmedinfo.com/blog/confirmed-eye-emits-actual-light-biophotons - interesting eye research

http://lasereyesurgeons.net/eye-exercises - Good resources for eye exercise sites

http://www.eyecanlearn.com - Vision Exercises for kids

article on “How We See” – Historical Science Background and Physiology of Seeing/Vision

Martin Sussman’s Website – Program for better vision: has done much research in seeing without glasses, I’ve used his eye chart that works with convergence of the eyes.

©Annie Thoe, GCFP; www.sensingvitality.com  2013 – words on Feldenkrais, Healing & Nature

neighbor dog with grizzly bear sculpture

The week of spring equinox of 2013 in the Northwest has been an odd week indeed and significant. Torrential rains, then bitter frost, high winds, sun breaks, balmy sunshine followed by a heavy snow that covered our daffodils accumulated one morning.  The snow was deep enough to close our local schools and make a life-size replica of a grisly bear on our lawn.  The giant snow bear still stands (five days later) amidst the green spring grass, a reminder that winter hibernation is over.

On Equinox this year, I taught a Feldenkrais lesson that is designed to bring the two hemisphere’s of the brain together in harmony.  As if invited to be one of my guest instructors, the weather on the evening of the workshop was tumultuous– cold, warm, howling winds and moments of calm.  It was as if the gods had decided to take over my workshop and really show me how two seasons come together in the middle.  How the mind and body can unite.  Night and day, winter and spring– the polarities shake hands.  My lesson used the two hands joining together as a way to feel these polarities in the mind and body.   Universally, when our human hands are put together– in prayer, in clapping, in greeting one other in “namaste,” in shaking or holding hands, there is a unity in this act.  Neurologically, the brain is stimulated in sensing the contact of the two hands to bring both hemispheres together.  Combined with attention to the sensations in our hands, this action of joining left and right hands can be deeply calming and restful.  In Yogic, Qigong and many other meditative traditions over thousands of years, hands are joined in specific ways to stimulate or calm the brain– as in “mudras.”

After the evening of exploring movements with the hands joined together, one of my students commented, “We’ve gone from duality to neutrality.”  The room was exceptionally quiet and peaceful; participants looked calm and content.

After we finished the workshop and stepped outside of the building, we noticed how the moon’s profile was perfectly cut in a half circle of white with sprinkles of starlight against the night sky.  The winds that had howled during the evening had retired, like a traveling party, to another location and left us in a silent grassy auditorium surrounded by woods.  The half-moon landscape was a portrait of “Equinox.”

Days since this event, our giant snow grizzly bear still stands guard in the spring green grass- a reminder of winter, less we forget.   A neighbor with her horse walked by the white snow bear yesterday and the horse whinnied and bucked in fear.  She coaxed her horse to examine the bear until the horse finally calmed down.

This experience of equinox where two dualities meet, like two tides coming together, create a special mix.  It’s not the extremes of the solstice where a landslide of light or darkness takes over the stage.  Rather, the equinox is a brief moment of balance where all things are equal and meet in fertile ground.  The Mayans built their pyramid, Chichen Itza, in such a way that the light of Equinox would move along the edge to create a serpent effect– honoring the fertility of this day and season.

Here is a brief Feldenkrais lesson for neutrality to try:

Place your hands together with palms and fingers touching.  Rub them alternately up and down so the fingertips reach the base of the palm and vice versa.  Feel the contact of the hands together.

Count the number of times you rub your hands for your inhale and exhale.  Then try to inhale the same number of rubs as you exhale.  Feel each finger as you slide the hand.  Sense as much as you can while you also sense your breath.

Now, add a holding of the breath in between the inhale and exhale for the same number of rubs as the inhale or exhale.   Do this in four parts– inhale, hold breath, exhale, hold breath.

After doing this for several minutes, stop.  Take away your hands for a full four-part breath and then put your hands together and feel the contact.  Sense the two hands joined.  Let me know how this lesson works for you– either through comments or the “like” button.  Thanks for your feedback!

I hope this new season of spring brings you a fertile neutrality for new endeavors to grow.

Chichen Itza, the serpent of fertility on Equinox

©Annie Thoe, GCFP; www.sensingvitality.com  2013 – words on Feldenkrais, Healing & Nature

This can be done standing or sitting.  Make sure you can feel your feet and sitting bones (if you are sitting).  Feel free to close your eyes during this lesson.

Play:  Equal Breath Lesson  (3 minutes)

This brief podcast leads you through a simple breathing lesson to help reduce anxiety and tension through stabilizing the breath and nervous system.  Practice this lesson several times a day to reduce tension and improve your ability to calm your mind and body.  You can do this much longer than three minutes, but even this minimal time will be highly effective and improve vitality.

©Annie Thoe, GCFP; www.sensingvitality.com  2013  – words on Feldenkrais, Healing & Nature

• Rub your hands together to get them warm and energized– breathe as you rub your hands.
• Place one hand on your chest in a comfortable spot.  Notice the warmth of your hand and begin to breath into your hand.  If this is difficult to breathe, press lightly with the hand so you have something to push into as you breathe.  Sometimes a little pressure actually makes it easier to breathe.
  ]]> http://sensingvitality.com/2013/03/22/breath-lesson-to-calm-and-ground-quickly/feed/ 1 http://sensingvitality.com/2013/03/17/article-lungs-in-chinese-medicine-from-daverick-leggett/?utm_source=rss&utm_medium=rss&utm_campaign=article-lungs-in-chinese-medicine-from-daverick-leggett http://sensingvitality.com/2013/03/17/article-lungs-in-chinese-medicine-from-daverick-leggett/#comments Sun, 17 Mar 2013 03:58:48 +0000 Annie Thoe, Feldenkrais Practitioner http://sensingvitality.com/?p=1391 Continue reading →]]> This month I have been researching about the breath and came across this well-written article on the lungs from a Chinese perspective by Daverick Leggett.  Sometimes I like to quote from research, but this was a great article.  I appreciated how Mr. Leggett talked about the role of the lung as a keeper of boundaries on many levels.  The breath can govern and work with this boundary making in a strong way.   Mr. Leggett was kind to give me permission to reprint his article below from his website which is also an excerpt from his book Recipes for Self-Healing:  http://www.meridianpress.net/articles/thelung-chinesemedicine.html.

  The Lung in Chinese Medicine by Daverick Leggett

  The Lung’s task is that of making a boundary between the inner and the outer world. The inner environment needs to be protected by a clear boundary which both defends and defines the person. Across this boundary vital materials can be taken in and waste materials excreted. The most vital and obvious material that the Lung takes in is oxygen; but as we shall see, the Lung, in Chinese medicine, is more than the respiratory system. The Lung has to do with boundary, breath and renewal.

  The Lung’s Physical Realm

  At the physical level, boundary, breath and renewal are expressed as the lungs, the skin and the colon. The Lung refers to the whole respiratory system and includes the nose and sinuses. Across the boundary of the lungs oxygen is taken in and carbon dioxide waste is excreted. Since most human energy is derived from air, the Lung is primarily responsible for physical vitality and is said to govern Qi in the body.

  The skin is like an outer lung and the pores are seen as the ‘doors of Qi’. The skin also breathes and exchanges substances with the outer environment. Its healthy functioning is seen as an aspect of Lung function. Beneath the skin the protective energy known as Wei Qi is said to circulate, defending the body against invasion from pathogenic forces.

  The Lung’s paired Organ, the Colon, is concerned with release and elimination. The Lung and Colon together are related to immunity, the strength of the protective boundary. Pathogens most easily enter through the respiratory and digestive systems and the Lung and Colon are responsible for maintaining the integrity of these systems so that they are not penetrated by invaders. According to Chinese medicine, the body’s defensive energy is directly dependent on the strength of the Lung and Colon.

  The Lung’s Non-physical Realm

  The Lung’s physical expression as the boundary between the organism and its environment is expressed at the psychological level as a sense of one’s personal boundary. A clear psychological boundary enables us to know who we are, to meet another and to establish clear relationship. When the sense of boundary is strong we can receive experience through the boundary and communicate outwards through it; the boundary is flexible and responsive, opening to receive ‘good’ influences and closing to screen out ‘bad’ influences. It enables us to say ‘yes’ to what we want and ‘no’ to what we don’t want.
  Whereas the Spleen is archetypally related to the mother, the Lung is archetypally related to the father. Traditionally it is the father who teaches a sense of self-value and helps us to leave home and find our place in the world. Good fathering teaches boundary, and helps with individuation and separation from the mother. The Lung is therefore concerned with feelings of self-esteem and respect for both ourselves and others. Knowing who we are, believing in our self-worth and taking our place in the world are all part of the realm of the Lung.

  The Lung is also said to be the residence of the corporeal soul, or Po. The corporeal soul is the most dense and tangible aspect of the soul which dies with the body at death. The Po gives us awareness of the physical body, of our own aliveness and the physical rhythms of our bodily life. Sometimes translated as the vegetative soul, the Po belongs to the earth, to the material world and to the world of pure sensation. Its counterpart, the Hun, which is housed in the Liver, belongs to the world of spirit and consciousness.

  The Well Nourished Lung

  Abundant Lung energy manifests as strong physical vitality. There is a sense of softness and fullness in the chest, strong lungs and a clear powerful voice. Immunity is strong, so recovery from illness is quick and effective, the skin is glossy and the complexion is bright and fresh. The breath is usually clear and pleasant. The body’s posture expresses a clear sense of self-worth, presenting the chest openly to the world. Gestures are clear and expansive, a person’s gaze is forthright, and their presence is clear and strong. Someone with strong Lung energy usually evokes a response of admiration and respect in another.

  In conditions of dysfunction the Lung is either weak or obstructed. Physically weak Lung energy will manifest as low vitality and a poor immune system. The breathing may be shallow, not expanding the lower part of the lungs or the sides, and there may be respiratory problems. The skin may appear unhealthy and circulation of Qi and Blood may be weak. Emotionally there is likely to be constraint and sadness, perhaps a hiding within one’s boundary. There may be lack of self-esteem, harsh judgment of both self and others and failure to respect or understand one’s own and others’ boundaries. Dignity may turn to false pride, leaving a person feeling alone and separate. It may be hard to claim a place in the world.

  Nourishing the Lung

  The Lung is nourished by breathing. The best way to amplify Lung energy is to take plenty of fresh air, develop the physical capacity of the lungs through exercise such as swimming, and to consciously bring awareness into the breath. A few minutes each day of relaxed breathing, learning to breathe with the diaphragm and relaxing the muscles of the chest and shoulders, can be very effective at building the power of the Lung.

  Expansive movements which physically open the chest are also helpful. The intention is to stretch, to bring tone and release contraction in the muscles that surround the rib cage. It is also possible to develop the Lung through voice work such as singing or learning to project the voice. This can be an emotionally charged process for some people, bringing them face-to-face with all the inhibitions which have been allowed to constrain self-expression.

  The skin, as part of the Lung system, can be nourished by brushing. Rubbing with a good cotton towel or scrubbing the skin with a brush will maintain the skin’s health and support the immune system. Wearing natural fibres will allow the skin to breathe freely; going naked from time to time when weather and circumstances allow will also help the skin to breathe. Moderate sunbathing will nourish the skin, although overexposure may be damaging.

  Emotionally the Lung is nourished by respect. Learning to value who we are and what we do will attract respect from those around us. Deeply exploring what we value, and finding ways to express those values in the world, help open us to the energy of the Lung.

  In the outer world we can give value to our environment, attend to cleaning out stale corners of our house, or of our life. Clearing up our environment can be a way that we externally support the Lung function and may well bring more clarity into our emotional and mental life. A person’s aesthetic life is an outer manifestation of the Lung and attending to beauty and order, making art both of daily environment and of life, will also support and nourish the Lung.

  Finally, the Lung’s role as boundary-keeper may be metaphorically extended to the boundaries we keep in our own home. Well-maintained fences, sensible security, clean windows and a well-kept exterior are domestic expressions of Lung energy.

  Nourishing the Lung Through Food

  A Lung-supportive style of eating attends to the aesthetics of food and gives food a high value in daily life. A quality of respect for the importance of food and a delight in the simple rituals of eating set the tone for supporting the Lung.

  The Lung governs Qi, so a Lung-nourishing approach to food will include many foods known as ‘Qi tonics’ and fresh foods alive with Qi. A diet high in fresh organic vegetables with some sprouted seeds and grains is helpful. The Lung also needs protein, and a craving for protein often indicates Lung Qi Deficiency. However, the best protein for the Lung is generally low fat such as tofu, beans and white meat.

  When tolerated, dairy produce is strengthening for the Lung but in many cases causes congestion and the build-up of Phlegm. If this is the case, use goat or sheep products, or minimise dairy. Some pungent-flavoured foods are helpful to open the lungs and stimulate Lung function. Foods to keep in check are all those which cause congestion, i.e., rich fatty foods and any food which is processed or denatured.

  Lastly, white and light-coloured foods resonate with the Lung, so foods such as radish, white meats and white mushrooms tend to have some benefit.

  (This article is reprinted with permission from Mr. Leggett’s website which is an excerpt from his book, Recipes for Self-Healing)

  ©Annie Thoe, GCFP; www.sensingvitality.com  2013 – words on Feldenkrais, Healing & Nature

   

  ]]> http://sensingvitality.com/2013/03/17/article-lungs-in-chinese-medicine-from-daverick-leggett/feed/ 1 http://sensingvitality.com/2013/03/09/one-breath-lessons-a-power-tool-kit/?utm_source=rss&utm_medium=rss&utm_campaign=one-breath-lessons-a-power-tool-kit http://sensingvitality.com/2013/03/09/one-breath-lessons-a-power-tool-kit/#comments Sat, 09 Mar 2013 23:11:53 +0000 Annie Thoe, Feldenkrais Practitioner http://sensingvitality.com/?p=1357 Continue reading →]]> From the moment we are born, our bodies register when we need to breathe to stay alive.  Without this signal from our nervous systems, the flow of oxygen stops and the lights go out.  Our heart, organs and tissues cannot survive without breath.

  And so we breathe.  In a rhythm much like the waves of the ocean, the breath keeps a regular and constant flow with variations according to mood, health and activity.  This article will be an experiential journey to the power of breath for vitality in three areas.

  Notice your breath as you read this.

  Do you notice the inhale more or the exhale?  As you breathe in air, what parts of your body do you feel?

  The beginning place to work with breath and vitality is awareness.

  Power Tool #1.

  AWARENESS – access the control centers

  When we become aware of our breath, we can affect the breath to change many things.  The breath is much like the helm that can steer the body in many directions. We can breathe deeper, longer, shorter and even hold the breath.  Changing the breath affects the entire nervous system– the mind and body.  This is why nearly every meditation practice, yogic, Qigong, Tai Chi and martial arts practice works with the breath.  Changing your breath can even influence others around you.  If you have spent time with someone who is very uptight, holds their breath or struggles to breathe, this struggle can affect own own breathing and nervous system.

  The awareness of breath immediately connects with the autonomic nervous system (the part of the brain/body web that works in the background– i.e., digestion, protection, hormone balance and blood-pressure/relaxation).  We can affect all these deep processes of the body by manipulating the breath.   Some teachers in Qigong and Yoga claim that anything in the body can be healed by working with the breath.

  Breath Lesson #1
  Try this for one-breath awareness:  Inhale and notice the air traveling into your nose and follow the breath into your lungs.  Feel the expansion until it naturally turns to contract.  Follow the contraction as the air moves up and out your nose.  Notice when you feel you want to breathe again.

  Did this process have an effect on your thoughts?  Did you slow down a little?  Did your muscles relax a little?  Just noticing the breath can reset and calm the entire nervous system.

  
  Power Tool #2  

  RELEASE -  eliminating wastes, emotions, thoughts, tension

  The exhalation is a powerful tool to release anything we are holding that is decreasing vitality.  This urge to eliminate is a natural process, and expanded awareness can deepen the experience.  Much like cleaning the floor and the more you see the level of dirt, you can do a more thorough job in sweeping.  The breath when joined with awareness can deeply cleanse the body and mind.

   

  Breath Lesson #2

  Try this for one-breath release:

  Think of something that has felt like a weight in your life, maybe a deadline like getting taxes done, a recent conversation that was upsetting or an area of chronic discomfort and imagine this weight sits in a bowl or cup.

  Take an inhale and on the exhale imagine this weight emptying out of you onto the ground.  Like a hand water pump, with each exhale empty the cup or bowl that held discomfort.  In your imagination, make sure you empty this onto the ground and watch it dissolve into the earth.  It may only take one breath, but feel free to take as many breaths as necessary until you feel you can finish with an empty bowl.

  3. ENERGIZE & INSPIRATION -  bringing what you need/desire into the body

  The breath not only gives us life, but fans the fire of the heart and energizes the body.  Breathing deeper and more rapid can excite us and move circulation through the body and organs.  Exercise improves the lung and heart connection because of this increase of breath and circulation.  There are numerous studies that demonstrate how exercise reduces depression, increasing brain function and energizes the body.

  Breath Lesson #3
  Try this for one-breath inspiration:

  Rest your palms on your chest so your shoulders and elbows are relaxed.  Feel the contact of your hands on the chest.  Slowly inhale through your nose and imagine filling the space under your hands with your breath.  Imagine the air “filling your tank” to the full level.  Pause for a moment and “top it off” by breathing in a little more.  Relax as you exhale and feel the buoyancy in your chest.  Repeat a few times and reposition your hands to different areas along your chest wall.

  If you have a specific focus of what you would like “more of” in your life, i.e., healing, patience, peace, compassion, kindness, focus– think of this quality and breathe that into your chest with the inhale.

  While these “power tools” are effective in just one breath, I recommend practicing them for a longer time.  Repetition can help neurologically anchor the activity of each lesson so that eventually one breath with an intention can have a significant effect.

  Let me know how this works for you.  You can always let me know by pressing the “Like button” on my posts if this article was helpful for you.

  To Vitality-

  

   

   

   

   

   

   

  ©Annie Thoe, GCFP; www.sensingvitality.com  2013 – words on Feldenkrais, Healing & Nature

  Additional Resources:
  http://www.breathresearch.com   – interesting website with exercises, apps, etc.
  http://iopscience.iop.org/1752-7163/  - journal of breath research
  http://www.drweil.com/drw/u/ART00521/three-breathing-exercises.html – Dr. Weil’s 3 favorite breath exercises

   

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