Alexander Discovery, Alexander Technique, anxiety, direction, End-gaining, freedom, happiness, Inhibition, intention, mindfulness, self-doubt, stopping, trying, wellbeing

The world is your oyster


In my previous blog A dog with a new bone I wrote about the shield I held in front of me, nobody saw it whether I was hold up or thrown it on the floor, my shield was pretty pointless, I know that now but for the past decade or so I thought it was very important to use, it protected me. In reality it stopped me from doing things I wanted, stopped me saying things I wanted to say, stifled my creativity and most important of all it stopped me from being the real me.

Have you ever thought that I could do that but decided not to because:

  • They won’t like what I say
  • It’s too hard for me to do
  • It’s out of my comfort zone
  • They don’t respect me so it’s not worth doing.

I have and now I regret things I haven’t done.

The thing is, these are your thoughts about whatever the topic is, no one else’s, they don’t know what you are thinking as you don’t know what they are thinking. These thoughts have been my shield, they prevent me from moving on.

What I did was experiment with these thoughts and turn the thoughts around by making them positive, for example ‘they will like what I say’ and get on and speak, notice their reaction, I’ve been pleasantly surprised, no bad remarks and thanks for honestly.

I’d got in the way of my own authenticity.

There is a little more to this, I NEEDED TO BE TRUTHFUL TO MYSELF, if I didn’t like what I was saying, it didn’t work; people know authenticity and they know the opposite.

What I’ve learnt and written in previous blogs is that these skills take time and determination to be developed, there is a shortcut, find someone to help you, I found the Alexander Technique and have since trained to teach the technique.

I learnt that the very first thing is to notice negative emotional and physical reactions to activities, once a reaction is noticed then the change can happen, perhaps turn the thought around to ‘they will like what I say’ then notice what happens. To start to notice things you need to know where you are in time and space, if you are too busy worrying about something else or hurting from physical pain then it will be very difficult to start noticing other things, I can help with this, part of the many hours of training over 3 years is to show people how to rediscover their capacity to be here in this very moment and also to enjoy their own space. From this point the world is your oyster.

Alexander Discovery, Alexander Technique, alpha, anxiety, direction, dog, End-gaining, freedom, happiness, mindfulness, present, self-doubt, walking, wellbeing

Dogs are a mirror of your thinking


You may be wondering how you can have a quiet home with dogs, it’s easy. Dogs pander for the quiet, they can sleep or rest for most of the day but they also need exercise and mental stimulation, rather like us. We need all three, sleep, exercise and mental stimulation as well. When out walking with dogs you also get the exercise and mental stimulation.

Dogs pick on our moods and habits and try to do something about it to mimic or please us, they can’t vocalise so it’s normally something physical. If you can’t settle then you may find your dog running around or misbehaving, remember they are doing something that they believe you want, shouting at them could also be a greater stimulus to continue what they are doing. You are getting excited and angry by their behaviour and they think you want more of the same.

Remember, dogs are a mirror of your thinking.

The best action to quieten down you dogs is to be calm yourself, this could be a problem if you don’t know how to calm down. If your head is full of stuff that you need to do, you have things to worry about and now I’ve asked you to calm down for the dogs sake, probably the last thing on your mind and being calm is just impossible.

Your dog probably treats you as an alpha member of their pack even if there is the two of you. As you are the boss they will do as you say even if you don’t verbalise it, they just want to please and be a member of your pack.

Unfortunately the onus is on you and your family to have a happy well behaved dog. Have well defined boundaries, which of course, they will try to break. You just have to reassert the boundaries when they are broken, over and over again, just like with children.

Be a calming effect on your dog, here’s some tips.

Know where you are in time and space

  1.  Check out what you are thinking, if it’s worrying about something in the future or in the past, change your thought to being here at this very moment. Admire a  painting, a view, your dog, anything, the choice in yours, stay with those thought of wonder. Here’s some more ideas.
  2. Check out how you are standing or sitting, raise your awareness of your head, neck, back, shoulders arms, legs and feet. Notice any pain you have, do you notice anything else? Be inquisitive about how you move.
  3. revisit 1 and then 2, keep going around these two points over and over again and you may start to notice yourself quietening down, your breathing may soften, your dog should sense your quiet and settle down as well.

Repeat these points when you have a moment or if you notice being stressed, you’ll find that with practice these thoughts will only take a moment, nobody will notice and you will be back on track.

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Alexander Discovery, Alexander Technique, anxiety, body mapping, body-mapping, breathing, direction, trying, wellbeing

I’ll hold my breath so I can make sure I’m breathing


Now you understand where your sit bones are and also where your head neck joint is, if you  don’t then please read Your boney hollow and Acetabulum is one of those words I just love then you will discover where they are in your body and also what an acetabulum is.

What are your views and beliefs on how breathing happens and how does breathing happen within yourself.

Once I had some really skewed beliefs how I had to breathe, I thought I had to consciously breath when I did any strenuous activity and also I didn’t trust my breathing to happen on its own.

Unfortunately we can learn to control our breathing, this is necessary if you want to hold your breathe when hiding from someone and something or swimming under water. When stress and anxiety becomes a way of life, being conscious of your breathing becomes second nature.

Thoughts of:

  • He going to be angry with me – I’ll hold my breath so I can make sure I’m breathing
  • Thats a steep hill to walk up – I’ll hold my breath so I can make sure I’m breathing
  • I don’t want to face up to something – I’ll hold my breath so I can make sure I’m breathing
  • I need to go shopping – I’ll hold my breath so I can make sure I’m breathing
  • I need to go to work – I’ll hold my breath so I can make sure I’m breathing

The list is endless and you may have other reasons to hold your own breath. This breath holding is the initiation of conscious breathing.

Conscious breathing with anxiety is not a very successful partnership. The anxiety sets your breathing to a quiet mode with minimal diaphragm and rib movement Breathing takes place just at the top of your lungs, you may notice short shallow breathing with some movement of the scapula, the scapula moving forward so the glenohumeral joint rolling forward in space into a shrug.

Conscious breathing with the smallest use of your lungs is not adequate in fact it’s hopeless but that is what may people with anxiety do.

I know I was one of them.

I changed my breathing with help from others and I learnt how my breathing happens and the anatomy involved in breathing. I found the anatomy so important for me as it dismissed the beliefs I had in how I breathed.

Did you know your ribs move up and down hinging about your vertebra and sternum as you breath, this was a shock to me. I thought my ribs were just there to contain my lungs and heart, they didn’t move. Discovering my ribs moved down on an out breathe and up on in breathe was hard discovery to make, first because my ribs moved and secondly the direction of movement was illogical to me and sometimes still is.

The curve of the ribs with their movement changes the volume of air in the lungs. The ribs go down the air is displaced out of the lung, when the ribs go up the volume increases causing a vacuum in the lungs, air is drawn in to the lungs to equalise the vacuum with atmosphere.

There are many muscles that are involved in breathing, if you want to know more then it time for your own research. I might do a later blog about them if you want to wait.

The important thing to know about breathing is that you can just let it happen, when you start interfering with it, you will mess it up. Knowing the physiology and anatomy gave the confidence to leave my breathing alone. I still have certain triggers that bring on an asthma event, instead of jumping to my old trusty inhaler, I use the knowledge of how my breathing happens, notice any rising anxiety, and consciously control the rising anxiety and allow my urge to control my breathing to diminish.

These skills didn’t happen over night, it was may months, in fact a couple of years, so don’t put your inhaler in the bin and do it my way, things my turn nasty for you. Gently, gently is the key.

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Alexander Discovery, Alexander Technique, body mapping, body-mapping, direction, Imagery

Acetabulum is one of those words I just love


Continuing on from Your boney hollow now lets move to the other end of your spine. At the very end is your tail bone, the coccyx, then slightly higher is your sacrum and the sacrum attaches to the lumber spine, then to the thoracic spine on to the cervical spine to the base of your skull.

So how many vertebra do you have?

It’s very easy to remember, excluding the coccyx and sacrum you have breakfast, dinner tea. You breakfast at 7 (the cervical spine, C1 to C7, the neck), then dinner at 12 (the thoracic spine T1 to T12) and tea at 5 (the lumbar spine L1 to L5).

You can now impress at the next quiz.

Back to the sacrum, the sacrum is part of the pelvis with the two hip bones, these bones are connected by a movable joint the sacroiliac joint, the movement is very small but it good to know that there is movement, and at the front where the two hip bone meet there’s a disc similar to the ones in our spine, the symphysis pubis, so though you may think the pelvis is a fixed boney structure there is some movement  between the bones, more akin to shock absorbers.

Each hip bone is made up of three bones which fuse together during childhood, these are the ilium, you can feel this bone, the top part is the iliac crest, if you prod around your waist line the bone you can feel is the iliac crest. The other two bones are the pubis which is at the front where the symphysis pubis connects and to the rear and the ischium. You will need to do some research on the shape of the pelvis as I can’t describe it fully in words.

The centre where these three bones meet is the acetabulum, the socket for the ball of your hip bone. Acetabulum is one of those words I just love, whoever and whenever our bones where named they sometimes used common terms that were useful, acetabulum is one of them. Acetabulum means vinegar bowl, I imagine they used an animal pelvis for their vinegar during there banquets and feasts

Back to the ischium, the lower part is the ischial tuberosity, also know and the sit bones, lets find these sit bones. Please sit, they are easier to find when sitting, move over to one of your sit bones and on the other side put your hand under your raised sit bone and the chair, then move back to upright, now for the warning, this may hurt as your fingers get squashed so look after yourself. Hopefully you have felt something boney, that’s your sit bones.

In the world of Alexander the sit bones are very important, when sitting they contact you to the ground via the chair or stool you are sitting on. If you consciously know the location of your sit bones and your head neck joint, connecting the two ends of your spine with a thought of your head lightly resting on the top of your spine, you may be able to extend that lightness down your spine to your sit bones and sense that you are fully supported on your sit bones, gently balancing. I have the image of a gently moving grass in a meadow, each piece of grass is fully connected to the earth with the head of seeds just move with the gentle breeze.

We have evolved to be in movement, so whilst you are sitting image a blade of grass moving with the breeze and transpose the thought to yourself, being grounded by your sit bone and allowing your head to gently move with freedom all the way down your spine.

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Alexander Discovery, Alexander Technique, Asthma, body mapping, body-mapping, breathing, direction, Inhibition, mindfulness

Your boney hollow


One of my previous blogs I wrote about how your lungs function with the aid of your diaphragm and ribs Simply change the volume in your chest cavity. Please read again and perhaps try the breathing experiment.

What I didn’t mention was where you are in space and time when trying the experiment. Hopefully you are sat on a chair, it’s safer on a chair as you may get a little dizzy when experimenting with breathing.

Take a moment to notice how you are sitting, I would recommend that your feet are fully on the ground, if the chair is to high you could use some books or something flat and solid for your feet to rest on. Are you resting your back against the back of the chair, if you are could you just rock forward a little so you pelvis is taking the weight of your upper torso.

If anything I suggest is painful or awkward then please do something else that supports and helps you. 

Now I want you to imaging where your head neck joint is. Nobody is watching so be honest with yourself and point with a finger where you think your head neck joint. Hopefully you where honest with yourself, I want you to learn from not knowing something or your educated guess.

Now I’ll tell you where your head neck joint is;

Put a finger on one of your shoulders and run this finger a long the top of your shoulder to your neck.

Hopefully you will be touching your neck somewhere in the middle, this is roughly where the load bearing part of your neck is. Now run your finger up your neck to under your ear, you have a boney hollow just there. Now repeat with your other hand, on your shoulder, along the front of your shoulder to your neck and then up to the boney hollow under your ear. Between fingers is your head neck joint.

Next time you are using a mirror repeat and have a look.

With your fingers under your ears in the boney hollow, nod and tilt your head to get the experience that your head actually moves and balances from this point.

Can you notice how much freedom you have in your head neck joint?

You may be thinking, why do I need to know this to breathe better?

To improve your use and functioning in anything you do, including breathing, it helps if you are aware of where you are in space and you have an understanding where your joints are and their movement. Some consider that the head neck joint is the most important joint in your body, I do. From this joint and the vertebrae in this area, all nerves, arteries and veins pass to and from your brain to service and support your body in your use. If this are is compressed or constrained in some way then your use and functioning may be impaired.

Now have a thought of distance between your head and the top of your spine, where your fingers are/were. Extend this thought down to the bony part of your pelvis that is resting on the chair. Enjoy this thought, now perhaps repeat the activity in Simply change the volume in your chest cavity with your thoughts of being connected from the top of your head to your pelvis.

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Alexander Discovery, Alexander Technique, anxiety, direction, End-gaining, happiness, Inhibition, mindfulness, present, self-doubt, trying, wellbeing

The trug of success


I’ve been set a challenge, that is to write a blog everyday, the time limit hasn’t been set, so everyday could last a day or infinity.

So lets see how the challenge goes, by the way if I miss a day or so I’ll just start the challenge again, I do have until infinity to achieve my challenge.

Setting unrealistic goals is very easy to do, I’ve done it, I’m going to lose a stone (14 pounds, 21 kg) in a month, on the outset it seems achievable but as the end of the month draws closer the challenge gets steeper and steeper, then I have two options, morn at my failure or hope the challenge is forgotten by others and myself. In reality my memory will linger with the other bucketful of failures, empowering my sense of failure at anything I set a challenge on, others may remember and remind me of my bucket of failures further empowering my sense of failure.

Perhaps trying too hard is my failure, setting unrealistic challenges is my success.

The other part of failure is self criticism , being judgmental about myself.

This time the way I’ll be coping with this challenge is that I know that there are days that I’m nowhere near a computer or have a very busy day so writing my blog will be impractical, so I’ll be non judgmental for those days, also there will be days where my focus will be elsewhere, so again, I won’t beat myself up about not writing.

You may think that this is setting myself to fail, it is not, this is establishing a realistic goal, something that I can meet without my judgmental self criticism jumping in. I know I can miss my daily challenge, let’s face though I accepted the challenge from someone, it is me who sets the terms of the challenge.

I may write everyday, I may not, these are my decisions. There will be a sense of failure when I don’t write and this is a good opportunity to reflect on yesterday’s blog, I thought it was just chocolate.

I don’t know who’s reading this blog, setting myself a challenge I feel obliged to fulfil my challenge for you, this has been a common trait of a people pleaser, putting others first. It feels selfish if I do it any other way. However putting others first is not a healthy approach as others will just take until I have nothing more to give. They don’t know what the anguish I’m going through to satisfy their needs and wants. They don’t know me, as I suspect you don’t know me.  From my view I don’t even know if I’m providing what you really want.

So supplying someones needs is futile, but being authentic and offering what I have you then have the opportunity to receive or not.

Looking after myself is paramount then I can offer to others or not, I now have the choice.

By caring for myself I can add to the trug of success instead of adding to the bucket of failures.

So will I be successful at my blog a day challenge, a clear resounding YES, will I write very day, a clear resounding NO; as I’ve set my rules for the challenge, clear realistic rules.

Everyday I’ll be adding to my trug of success, blog or not.

Do you want to know more then you can always join my mailing list.

On your next challenge how about setting some realistic goals with the permission to break them, then you can have a trug of success instead of a bucket of failures.Please let me know how you are getting on.

Alexander Discovery, anxiety, Asthma, breathing, direction, End-gaining, happiness, Inhibition, intention, mindfulness, present

I’m just trying but unfortunately sabotaging myself


I hated using the peak flow meter, it never felt right, I never felt like it was producing the right result.

It is years since I used a peak flow meter as I don’t have asthma anymore, so I can now reflect on why it didn’t produce the right result. I was trying to produce the right result, the instruction or what I thought the instructions were, got me to focus on my breathing and I really tried to exhale. Unfortunately trying to exhale with a good strong exhalation got me doing a host of things that didn’t help me get a good result.

I fixed my diaphragm, I closed my throat, formed a shape in my mouth so that I could blow, I thrusted my stomach out and then was upset with the result.  I discovered that I was holding my breath whilst trying to get a good result on my peak flow meter.

I wasn’t aware back then of what I was doing with my diaphragm, stomach, mouth and throat, it’s only now I can reflect and now mimic myself and understand what I get up to.

I was doing all these things as I thought these were the right things to get a good result. Little did I know, even whilst being observed by various asthma nurses, that I was sabotaging myself.

I wonder if you do these sort of things, perhaps the next time you use your peak flow meter you could look at yourself in a mirror and see what you notice. But first perhaps watch this video to understand what looking in a mirror means. Many people including myself fail to see what you see in a mirror this video really helped me to see myself in a mirror.

My initial interest, if I observed you, is how your neck moved when preparing and when using your peak flow meter. My guess is that you moved your head backwards and your chin went upwards, this will narrow your throat and reduce your peak flow result. Now here’s a catch, your initial obvious thought, I’m guessing now, is not to move your head back but to keep it in the right position, you can try this but my guess is that you will get a similar meter result.

So what will help.

Simply put, by doing nothing, just stop trying to get a good result.

How about just having a fun happy thought, move the meter to your mouth and just blow.

Whilst I’ve been writing this blog I’ve noticed habits that I have when I use the meter, I move my tongue back but his constricts my airway, I raise my shoulders; we generally don’t need our shoulders to breath, I focus on a point just in front of me; we generally don’t need our eyes to breath, I forcefully suck in air to get ready; again we generally don’t need to force ourselves to breath, breathing happens naturally.

These habits I’ve used set my correct position hence best result to use the meter, do I really need them, I don’t think so they don’t work. It’s just trying to be good, just trying to get the best result, just trying but unfortunately sabotaging myself.

I would really recommend that you watch yourself using your peak flow meter and possibly  your inhaler in a mirror.

Notice what you get up to without any self criticism, be kind to yourself. If it hurts stop.

So be kind to yourself

Find a quiet space, either on your own or with someone who supports you

Don’t worry about the rest of the day

Don’t worry about getting a better result.

Breath out and allow yourself to breath in

When your ready use your peak flow meter.

Notice what you do without any self criticism, allow things to change at their own speed and you may notice your breathing will change for the better.

These thoughts worked for me.

If you want to know please follow this Link.

Alexander Discovery, breathing, direction, End-gaining, freedom, happiness, intention, mindfulness, stopping, trying

I pushed on until I saw sense


I tried too hard yesterday, I decided to write a blog and got to preachy, then got stuck with it and couldn’t work out where it was leading me. I deliberately wrote ‘it’ as I normally let my thoughts lead my thinking. Yesterday I was steering my thoughts and not letting my thoughts develop organically.

So why was I like that? I was in a good mood and wanted to write something, I wanted to use my mood and energy to write something. Unfortunately I had an idea but I forced and constrained the route to get a conclusion I wanted.

I wanted and wanted and wanted, I was pushy with myself, I forced the journey.

These are dangerous thoughts and generally fail, if they are a success they are a success at the cost of something else.

So I stopped writing and left it alone, it’s not the first blog I’ve abandoned, there’s a few but this is the first one I know why I’ve abandoned it.

Life is like writing a blog, skills are developed and honed and used in various ways. There’s a goal to do something and a plan to reach the goal. Unfortunately things get in the way and the plan needs to change to meet these interruptions, and maybe the goal needs to be modified as well. Not everything is achievable or is it?

How about having an intention instead of a goal, it might make it easier and less onerous. How about breaking the plan into smaller achievable bits then it might be less of a challenge. The other important thing is to keep checking that things are going the way you want them to go. This is the bit that you can fool yourself, I did yesterday. I pushed on regardless of my thoughts, I wasn’t comfortable in what I was writing and I wanted to stop but I also pushed on until I saw sense.

It’s difficult to stop, stopping is a failure, wasting time and effort, money in some cases. It’s an embarrassment, it’s lots of negative things.

It’s difficult to stop, stopping is a success, it saves time, effort and money, things are cut short because they were going to fail. To notice when to stop you need to be in a position to notice, I wrote about this the other day and it’s so so simple to understand.

So if you authentically sense that isn’t going well, stop and choose another way. You don’t always have to stop and start for scratch but sometimes this is for the best. I’ll leave yesterdays blog alone. The stopping got me to think differently and this blog was created. For more of my blogs, have look at my web site and if you want to hear about my blogs as they are written you can subscribe to my mailing list.

 

 

 

 

Alexander Discovery, Alexander Technique, direction, End-gaining, Inhibition, intention, present, self-doubt

Something about nothing


My Alexander Technique odyssey continues, it has become an adventure where I don’t know the start or end and even where I am, I wouldn’t say I was lost as I know my intent but the events of my odyssey keep taking me in different directions. Take a few days ago, I discovered I can be angry and annoyed with complete presence, I was there grounded and really being in the moment, I had control of my thoughts, I had time to answer, my emotions and habits tried to rise, I stayed with them but didn’t respond to them, I was present and in control, it was wonderful to angry and annoyed knowing I was right*.  I haven’t had this experience for many years, my normal reaction is to capitulate and succumb to the others point of view and be wrong, I’d leave broken, desperate and not knowing what to do and what is really authentically right.

The trouble with capitulation is that I succumb to the rules and beliefs of the vanquisher, they are not my rules and beliefs, they probably don’t suit me but as I’ve capitulated so I try to make them fit. It is the trying to fit that is the problem.

Trying never works!

This not just my problem in my own little world but it is constantly happening throughout the world on a massive scale, country against country, opposing political parties and millions of people everywhere.

Perhaps what I recently discovered on my odyssey could help others,

  • Stop
  • Ground yourself and be really in the moment
  • Observe
  • Then make a decision
  • Test the decision, it must be authentic for you
  • Stop if necessary and make another decision
  • Repeat as necessary

Of course with many decisions you may come to an impasse with someone else, you don’t see eye to eye. If both of you have both come to an authentic decision for yourself but the decisions are different, that’s fine, now you have something to work as you and I understand each others authentic beliefs and boundaries. Sometimes the relationship can be maintained and the differences respected, for others building space between each other is one of the answers.

For me I much prefer to respect the differences of others and work together.

As with most of my blogs, the intent is to write a blog and not knowing its content and its end, I’ve done it again. The subconscious is wonderful, it is full of stories that just emerge if I allow, give it a try, I’d love to hear your stories. Here’s a plan

  • Stop
  • Ground yourself and be really in the moment
  • Observe
  • Make a decision to write a blog and POST it
  • Test the decision, it must be authentic for you
  • Stop if necessary and make another decision
  • Repeat as necessary

Today may not be the day for you to blog, maybe tomorrow will be the day for you.

Happy bloggingimg_2299

*Of course, this was from my perspective.

Alexander Discovery, Alexander Technique, Asthma, breathing, direction, Inhibition, present, stopping, trying

Blocked Paths


In the part of the forest where I regularly walk, one of the paths is blocked by a tree, the tree probably blew over in a gale. The paths in the forest had been there for a very long time and have been established by animals and people choosing to walk a similar route. This tree is a particularly beautiful part of the forest, a beech canopy with the sun breaking through, in early May before the bracken appears fields of bluebells that disappear in to the distance.  I walk this path quite a lot, a time to reflect, my dogs to range around having a good time. I’ve been stepping over tree for several months, refusing to walk around it as many others do. Why do I step over the tree trunk, is it because I can, is it because I don’t want it to get in the way of my journey; in the Alexander Technique world this behaviour could be construed as end-gaining, just pushing on regardless and a disregard to my safety.

Perhaps it is safer to walk around but why should I. Perhaps I could use another path in the forest and avoid the fallen tree. I want to enjoy my walk and this is a beautiful part of the forest so I’ve chosen to walk on this path. A conscious decision to face the blocked path as the benefits outweigh the difficulty.

The tree trunk is easy to stride over with little risk but somethings in life may be more risky. Taking time to consider and make a conscious decision to act, sometimes to take that risk, sometimes not, the choice is yours but you can always stop and reconsider.

Perhaps the stopping and reconsidering needs a little more explanation; you can only reconsider if you know what you are doing in the first place, a skill that I’ve been developing for sometime and will be developing for sometime more probably a lifetime of development. Knowing what I’m doing during every moment in my life is taxing and near impossible but tuning up my awareness when it is needed, for example making those important conscious decisions. This awareness takes time to practice and put into operation, for me it’s been years. It’s difficult, upsetting, emotional, fantastic, freeing. Peeling back the blocked paths that stop me from thinking freely, from me being me. It’s a real challenge but worth it.

In the Alexander Technique world this is inhibition, the inhibition of those thoughts and actions that prevent me being really me. Every thought manifests itself onto some form of  physical activity, this is where the Alexander Technique comes into its own, by noticing this physical activity when it happens I can ask myself what was the thought, this takes practice, a lot of practice, I’m the same as you, full of habits that I’m not aware of. The quickest and easiest way to notice these habits it to work with an Alexander Teacher, as was are trained to notice these physical responses and they will be able to help you. For example, if you have asthma you may notice at times of stress you will have greater need of you medication, I certainly was. Over time and working with my Alexander Teacher I learnt to notice the trigger events and instigate a countermeasure to the trigger, early on it didn’t always worked, but slowly I got better at noticing the trigger earlier and earlier and I now control these triggers without medication.

The countermeasure is very powerful and simple, it is to inhibit the trigger by being present, in the here and now, quietening the what if’s, stop worrying about the future. I’ve got little control of the future especially if it involves other people. There’s not many mind readers around and I’m definitely not one.

The Alexander Technique is not just about posture as may people think, it is about thinking and the physical activity from that thought.