Monday, June 18, 2007

One 11 minute "cure" for depression.

I'm writing a book of 21 short "cures" for depression,
shifts out of the funk
and into some other state.
I'll post one of them occasionally,
and beyond that, you get to wait
and buy the book,
or come to me
(or call)
for private sessions
that will involve a number of modalities,
including Feldenkrais, the work of Byron Katie,
connection to Nature, Gestalt Therapy, and more.

This is the second 11 minute “cure” for depression, or distraction, or worry, or anxiety. Or, the second ongoing and wonderful meditation you can add to your life. You will learn more about yourself, how to be at ease, how to be present and how to shift your state by participating in this practice. Practicing what? Being alive, and having awareness and trying/ learning new things.

As before, use a timer, and sit on a firm chair or a stool. This time, if at all possible, sit outside in such a place that when you look up you will see the sky or some sheltering tree above you.

1). Sit comfortably at the front edge of your stool or chair. Click on the timer. For the first one minute either accentuate any bad feelings you have, or if you are feeling fine, dredge up something to feel bad about and go through the usual ways of making ourselves feel bad: Have a bunch of words in your head that go over and over about how something “should” or “shouldn’t” be different. Tense even more any tightness in your chest or jaw or belly. Notice any constriction in your breathing and make that worse. THEN STOP THESE AND SHIFT TO MOVING.

2). Fine. Now begin, as in #1 to look up and down. Do this now as a progression, adding on more and more of yourself in your awareness.
• Look up and down with your eyes.
• Notice and allow your chin to go up and down.
• Begin to arch your spine as you look up, and fold forward your spin as you look down.
• Let your belly come out and air come in as you look up. Let your belly come in and breathe out as you look and fold down.
• Allow your pelvis to rock to the back of the Sitz (sit) bones as you fold forward and look down, and allow your pelvis to rock to the front of the Sitz bones as you arch your spine and look up.
• Sense your feet on the ground as you do all this.

3) Keep doing all of the above, and see if you can hold them all in your awareness as well as the world that you are seeing as you look up and slowly look down and slowly look up.

4) Take breaks now and then. Just sit calmly, upright and follow your breathing and maybe even close your eyes. Then go back to the up down meditation.

5) Put your hands in prayer position, palm to palm, fingers to fingers. As you look up allow both hands to come first to face level, and then easily and slowly a bit higher each time, if this is comfortable. If it is not comfortable, imagine your hands coming higher and higher.
As your head and eyes come down, let your hands in this prayer position rotate so that they point to the ground. You can try variations on how far you’d like to go with your hands: just to your lap, between your knees, down toward the floor/ ground, and all the way to the floor. How far doesn’t matter, and what is enjoyable and useful is the your hands are in the up down rhythm of your spine and breathing and eyes and head and neck.

6) This can be tiring physically, and mentally, so take lots of non-movement breaks, but not breaks from an attitude of wishing continuous awareness of your breathing and your spine and your feet on the ground. (Breath and gravity, the everywhere all the time available meditation.)

7) If you want to add to this, then as you bring your prayer hands up, let them come once a little to the right as your spine rotates and arches in the going up, and then the other time let them go to the left as you come up.

8) As before, sometimes when everything is moving to look up, let your eyes look down toward your chin, and when everything is moving to look down (folding forward, nose and hands toward the ground, belly in) let your eyes look up as if trying to see your forehead.

9) Take breaks after you engage in the eye and nose separation. And then go back and feel more aware of your eyes when they easily and gently lead the movement. Sometimes you might want to just arch and fold without the hands, and then go back to using the hands. It’s your ten minutes. Keep them pleasant and interesting and full of gentle awareness.

10). When the timer says that ten minutes are up. Sit for awhile with your eyes closed. Enjoy that feeling.

11) Then, to come to standing, fold forward over your knees so your weight comes to your feet, lift your butt off the chair or stool and come to standing. Then take an easy and pleasant walk in as nice and as natural a place as you can get to on foot from where you are right now.


Sensitive Strength


Waking up to now.
Embracing Change.
Learning to learn.
Loving to move, improve and transform.


"To make the impossible, possible;
to make the possible, easy;
to make the easy, elegant."
Moshe Feldenkrais.


Mondays until June 18
at the
around the corner from the Post Office

Monday June 25
skipping July 2, and then
from July 8 on into August,
at the Field of Dreams,
shady area between upper and lower levels,
(bring a mat or blanket if you don't
want to lie on the grass)
12:30-1:10 PM
Bring a Mat or Blanket
Dressed Comfortably
Be Enthusiastic about Learning, Feeling Better
and Expanding your sense of Enjoyment

until June 20
(west of W 5th, on bike path,
or on Linda St. just west of W 5th)
10-10:45 PM

Then August 8 on in Olsen
Park at 9 AM.

Cost: sliding scale : $10-20
Seniors (65+) sliding scale: $5-20.
First class: $5-10.

For amazing and transformative
and gentle
one on one lessons,
Functional Integration®
Individual Lessons

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