Where is your pain, really?
Here’s an exercise to help you know more about your pain and where it’s coming from and how to have less of it.
I haven’t been around in a while. I’m sorry. Please visit because I promise to have more content! After a few rough months, I am here and I am teaching more and running into more people who are interested in the Alexander Technique. It doesn’t matter where I go, there’s someone in pain or perhaps just uncomfortable. Yesterday, I spoke with someone who is regularly experiencing lower back pain. The day before, I talked about how the Alexander Technique might help someone with Parkinson’s. No matter a person’s age or size, the Alexander Technique can help without harming. This is because the Technique uses a person’s thinking to release unnecessary tension. Therefore, it will not hurt or make a situation worse. I don’t mean to imply that it is a cure all. Some people out there might not find it helpful—although I’ve never met a person who didn’t benefit from at least one Alexander tool.
What I would like to share with you today is some Alexander Technique advice about pain. While you may feel pain in one part of your body, don’t assume that the part that hurts is the source of the discomfort. For example, you may wake up with a headache, but the source of the problem is that you were clenching your jaw as you slept.
If you are sensing pain at this moment, pause. If you are seated, make sure that your feet are on the floor. Move closer to the edge of your chair so that you are sitting on your sitbones, or the rockers at the bottom of your pelvis. Need help finding them? Sit gently on your hands and rock slightly until you feel the bones most prominently. Gently wiggle your hands out.
Now that you are supported by your sit bones and your feet, rest your hands on your thighs, palm up. Let your gaze soften; let your jaw soften. Is there anything you notice as you are sitting? Is your attention drawn to a certain painful part of your body?
Let your attention return to your breath. Allow your neck to soften. Notice if your pain is traveling anywhere else along the highways of your body. Can you think of anything you did during the day that might have contributed to the pain you’re feeling now? This is not a judgement! Backtracking through your day is an opportunity to find ways to alleviate your pain. This may seem silly, but how often do you take the time to retrace your steps? It’s possible you might have a revelation by pausing and really being aware of how your body has moved throughout the day.
Long before I began to study the Alexander Technique, I had tremendous jaw pain. If I had taken the time to retrace my steps, I would have understood that clenching my jaw to cope with stress was a contributing factor to my pain. At the time, I thought my pain was caused only by playing the flute, but it was also caused by clenching my jaw off and on throughout the day and while asleep.
While you may not be able to solve the mystery of your pain, you can become aware using this exercise. And once you know, you can make new decisions. Maybe you need to adjust the seat in your car, maybe you need to ask a friend to let you know if they see you doing the thing that will cause more pain later? Or like me, I set the hourly chime on my watch to remind me to soften my jaw. At least there would be 12 times a day when I could do less, I figured. It worked!
Let me know what happens.
The Uncomfortable Party
Is there anything you can do to feel more comfortable at a party full of people you don’t know?
You’ve arrived at a party. It could be a cocktail party hosted by a friend or the office holiday party. Wherever you are, you don’t see anyone you know. The event is crowded and slightly warm. People are smiling at you and you’re smiling back. You’d prefer to leave, but you must stay for the sake of your friend/department/job. What should you do?
Alexander Technique to the rescue!
First, notice if your neck could release any tension. Once your neck is no longer so tight, you might notice a change in your breathing. This is a good sign! It means that something in your body has let go and created space where before there was compression. Next, let your head nod gently at the tip of your spine. Think of your spine lengthening like a string of pearls. Allow your knees to unlock and your feet to feel the support of the floor beneath them. Notice that you can even breathe into your back. The room is full of motion and sound but you are centered. Your inner poise presents as confidence. If you feel discomfort creeping in later, all you have to do is take a moment to return to these directions. Now you are ready to introduce yourself to the nearest group and enjoy a beverage and an appetizer.
Have a wonderful time!
Photo by Alasdair Elmes on Unsplash