All About Awareness

What is awareness, and why is it important?

Awareness can be loosely defined as perception of a situation. If we are in a state of awareness, we are perceiving what is happening in the present moment with clarity. Focusing our attention into the present moment, also known as mindfulness, has been shown to improve our health and well-being in many ways. Randomized controlled trials have demonstrated that mindfulness interventions can improve pain for those of us suffering from chronic pain, and also may be helpful in the outcomes of stress-related illnesses such as PTSD, Irritable Bowel Syndrome and more.1

The state of our mind greatly impacts the state of our bodies. If our mind is frequently jumping around to anxieties rooted in the future or regrets from the past, it is likely that we are operating in a sympathetic nervous system state, which comes with the release of cortisol and adrenaline, contributing to tense muscles, rapid breathing, raised blood pressure, and impaired well-being. What we do with our attention has been shown to impact many physiological functions in our body- by training the mind to focus in the present moment, we can boost the vitality of our immune system, improve our cardiovascular health, support healthy sleep, deepen our relationships with others, and even increase longevity.2

How does awareness apply to movement?

By paying attention to movement in the present moment without being shackled by self-criticism and judgment, we can find joy and relaxation during our movement practice. By making movement a meditation, we can shift into a parasympathetic state of the nervous system, which is consistent with our relaxation response (decreased stress hormones, blood pressure, etc.) This is contrary to distracted movement in which we may be rushing, thinking about other things, and neglecting to respond to sensations in our bodies. Awareness during movement also facilitates learning: where attention goes, neural activity flows. By paying attention to how certain body parts are moving, we increase connections in our brain that help us to feel and move these areas, as well as integrate these body parts with our whole being. Attention combined with consistent practice over time can actually change our brain structures, facilitating healthy adaptations in our physiology and the ability to move with greater ease and efficiency.

Over time, awareness practices help to change the relationship we have with our body. Judgment, criticism, and fear begin to melt away, and are replaced with self-compassion, body wisdom, and enjoyment of moving for the sake of moving. By paying attention to our movement in this way, we can calm our nervous system, decrease pain, improve our movement, and turn a seemingly simple motion into a profound learning experience.

Well, what about when I’m doing other things? Do I always have to pay such careful attention?

An excellent question that many clients will ask. For most people, it isn’t realistic to be 100% attentive during every waking moment! With a Feldenkrais-inspired movement program you are improving old or learning new action patterns. By the very nature of engaging in challenging but not overwhelming movement patterns, you are stimulating the neuromuscular system in such a way that inherently brings us to an attentive state. And once that pattern has been established and repeated, myelin thickening around the nerves improves the responsiveness of our intent and subsequent actions, we no longer have to think about it so much, it becomes automatic.

A Mindful Movement Practice

Take a couple minutes to practice this gentle lesson:

Begin by lying comfortably on the floor with bent knees (or a bed if the floor is not accessible). Imagine there is a little clock underneath the back of your pelvis, with 12 o’clock pointing towards your head, and 6 o’clock towards your feet. Begin to tip your pelvis between 12 and 6. This pelvis tilt goes along with an arch of the low back towards 6, and rounding of the low back towards 12.

Rather than just going through the motion and assigning any judgment to how far you’re able to go in each direction, if you are doing it “right” or “wrong”, or what “benefit” this exercise might have, try to tap into your embodied senses. Notice any sensations you feel. Pressure? Tightness? Where exactly do you feel the sensations? Can you feel certain muscles engaging or releasing?

Is there a way to carry on the same movement but in a way that feels more comfortable or easy? What micro changes can you make to improve the experience for you?

Then begin to notice what is moving. We know the pelvis is moving, and the low back is as well. As you continue to move, what other parts of you seem to be moving or engaging? What do you notice in your hips? Rib cage? Head? What seems to be pressing down, and what is lifting up? Perhaps you notice that as you pay close attention to your movement, the more you become aware of.

References: 

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6613793/#:~:text=The%20effects%20of%20mindfulness%20on,and%20ultimately%20improves%20health%20outcomes).

2. https://health.usnews.com/wellness/for-parents/articles/2018-05-30/enhance-your-awareness-to-improve-the-well-being-of-your-family

Written by Jacob Tyson, DPT - Physical Therapist, Yoga Instructor and The Wellness Station Team

Creating a Safe Space for Healing

Take a moment to reflect on a visit you have had with a provider (doctor, dentist, physical therapist, etc.) for an issue you have had. Consider if there has been a time where something did not feel quite right- perhaps you did not feel listened to or you were interrupted. Or maybe the plan of action that was suggested (medication, procedure, or exercise) did not feel aligned with your values, beliefs, or otherwise consistent with what you felt like the best treatment would be for your unique situation. What about the language, verbal and non-verbal, that the provider used? Did you ever feel talked down to, disregarded, or rushed? Were you treated as an equal player in your healing journey, or was your condition described as something that was out of your control, requiring care that only the practitioner could provide? 

The manner in which care is provided is extremely important, and is a significant determinant of the outcome that is achieved.

Unfortunately in our current healthcare system, there are several factors that can hinder the healing process. Aside from the Western mentality of treating symptoms rather than the root causes, the environment in which care is provided also plays a significant role in outcome. Many clinics are extremely busy, with therapists and doctors pressured to achieve unrealistic productivity standards. A shortage of practitioners as well as systemic issues related to the pandemic play into this situation as well. These factors will certainly impact a practitioner’s ability to provide their undivided attention and to engage in deep listening. In fact, the average amount of time before a doctor interrupts a patient is 11 seconds! For physical therapists, it is not much better at around 15 seconds. This leads to a sense of rush, and greatly impacts the communication and therapeutic relationship between patient and practitioner. In addition to time pressure, many clinics are set up to trigger our sympathetic nervous system (fight or flight) with bright lights, loud noises, and lack of privacy. Interacting with a rushed provider in this kind of environment instills a sense of unease within us as well, and can limit our ability to feel safe and comfortable.

At the Wellness Station, we take these factors into account. We recognize the importance of creating a strong therapeutic alliance, as the patient-provider relationship is an extremely significant element of the healing process. We strive to keep our environment conducive to healing by providing our care in a relaxing environment with appropriate aesthetics, adjustable lighting, and gentle background music upon request. We are able to provide individualized care for our patients for close to an hour every session without a sense of rush.

The environmental factors that we implement allow us (patient and provider) to operate in a parasympathetic state, the rest and digest division of our nervous system. This safe time and space allows our patients to feel comfortable letting their walls down and developing a trusting relationship with the practitioner. By creating this safe environment for healing, the patient and practitioner can dive deeper into the care that will be the most suitable, sustainable, and effective.

Consider these factors when you are engaging in your movement program at home or at a studio or gym. How is the environment affecting your ability to pay attention to your body and develop a positive relationship with yourself? What are some changes you might make to your environment to create a safe space and time for healing?

Written by Jacob Tyson, DPT - Physical Therapist, Yoga Instructor and The Wellness Station Team

Finding Peace & Balance

Last month, we discussed how “overdoing it” is done far too often at the expense of our mental and physical health.

How can we counteract the tendency to overdo in order to find more peace and balance in our lives?

Can we do this while still getting done what we need to do each day, as well as working towards our greater goals? 

Besides completely changing the values of our culture, we can make micro adjustments in our daily lives. One option is re-prioritizing. How can we fill up our kettle so we start each day at 100%? Think about the sources in your life that are draining your kettle, and the sources that are replenishing you. Are there certain people or activities that may be draining your energy, and is there a way to spend less of your time and your energy in these situations? How about activities or people that recharge you? Laughing with loved ones, taking a warm bubble bath, going for a walk in nature, delicious healthy foods…

On a neurological level, activities that are taxing and draining will be fueled by the sympathetic nervous system (e.g. fight or flight), in which our heart rate increases, stress hormones such as cortisol and adrenaline flood our system, and physical and cognitive resources are expended. On the other hand, restorative activities allow the parasympathetic nervous system to take over, which slows the heart rate through chemicals such as acetylcholine, promotes feelings of well-being, and replenishes our resources. We must find a balance between both of these states of our nervous system in order to achieve our goals without burning out. Think about what you might re-prioritize in your life that may help shift the balance towards parasympathetic activation.

Another option other than re-organizing your daily activities is to consider the overall intensity that you put into each activity. Is there a way to embody a sense of calm and ease while you are doing something that you normally consider stressful and draining? We have it drilled into our heads that we should give 110% to everything, which from an energetic balance standpoint is actually impossible! How can we be more easy in our bodies and minds so we don’t drain our physical and cognitive resources as quickly?

Think about an activity that is taxing, either physically, mentally, or both. How about doing chores, such as washing dishes? Are you rushing, gripping objects too hard, and holding extra tension in your body such as hiking your shoulders up to your ears? See if you are able to wash dishes with less effort, more ease, and overall less intensity. You might find it to be a more enjoyable experience.

Next time that you notice you are feeling anxious, rushed, or uncomfortable, think about “resetting” by taking three long, slow breaths, trying to focus entirely on these breaths and nothing else. Then continue on, perhaps noticing that a subtle shift has occurred in your experience. If we are able to drain less tea from our kettle with everything we do, we will never approach a low kettle. The more we can slow down and be more mindful about what we are doing, the more we will be able to do over the long term. This will allow us to perform better in our daily lives and be more present for our loved ones.

Written by Jacob Tyson, DPT - Physical Therapist, Yoga Instructor and The Wellness Station Team

Overdoing: To Do or Not To Do?

We live in a culture that is “go go go”, where we prioritize doing far more than not doing. Many of us juggle excessive work hours, family and household responsibilities, hobbies, fitness and wellness practice, social lives, errands, appointments, and more. We are often left with little to no down time, and when we do have this down time, we may spend it in ways that are less than ideal for restoring balance and peace back into our lives. This constant rush can be stressful and taxing on our bodies and minds, and due to time constraints we begin to have to pick and choose what we do. Self-care and sleep may be underprioritized, setting us up for burnout.

Think about yourself as a tea kettle: a 100% full tea kettle means you are in a state of optimal health, energy, comfort, peace, happiness, and overall well-being. The less tea you have in the kettle, the less bandwidth you have, which can manifest in irritability, exhaustion, reduced performance, as well as mental and physical health challenges if this continues over time.

If our goal with the “go go go” mentality is to achieve and succeed, but this mentality actually can set us up for failure over the long term, isn’t this entirely counter productive?

Think about what sources in your life are draining your tea kettle, and what sources are helping to fill up your kettle. Consider both external and internal factors. External may be people, situations, and activities, whereas internal may be thoughts, beliefs, behaviors, emotional reactivity, and movement patterns. What changes can you make in your life to ensure you have a full kettle? After all, an empty kettle serves no one!

Coming Next Time: Some useful strategies for avoiding “overdoing” based on neuroscience and principles of mindfulness.

Written by Jacob Tyson, DPT - Physical Therapist, Yoga Instructor and The Wellness Station Team

Seeking Nature for Inner Healing

In our modern lives, there is often a degree of disconnect between us and the natural world.

Many people consider themselves as separate from nature, as if nature is this thing or activity that may or may not be part of one's life. It can be easy to fall into this kind of lifestyle, as so many of our lives are lived primarily inside, contained within boxes that separate us from plants, wildlife, fresh air, and sunshine. By living life in this way, we are depriving ourselves of beauty, novel experiences for our minds and bodies, functional exercise, and even vitamin D from the sun.

Without nature, we lose the balance in our lives, which can lead to very undesirable consequences.

In fact, the word "disease" can be related to loss of balance- "dis" meaning "apart" or "away", and "ease" meaning "undisturbed state", "comfort", or "well-being". Putting these words together describes a departure from the undisturbed state, a loss of balance and harmony.1

How can nature lead us back into balance? We have an innate human instinct to connect with the natural world. Many of us seek nature when we are not feeling well, or may realize we feel much better after disconnecting with screens and reconnecting with what is real in the world around us. Our bodies know how to heal themselves, but sometimes we may be preventing this process by disconnecting with the world around us.

Nature is our teacher, the divine force that can help guide us towards a path of healing.

We look to nature to learn how to solve problems naturally, whether we may be inspired by the supportive community of a forest, the love of a mother bird caring for her young, the dynamic energy of a rushing river, or the geological masterpieces of mountains, canyons, and glaciers.

Connecting with nature and time spent outdoors has measurable health benefits for the mind and body. In fact, many doctors are recommending "forest bathing", which is an ancient Japanese practice that involves immersing oneself in nature using all of the senses. Regular time spent in nature can improve emotional well-being, decrease blood pressure, increase energy levels, and lower stress hormones such as cortisol.2

The eclectic blend of sights, sounds, smells, and feelings can help calm our nervous system. The constantly varying terrain of walking outdoors stimulates our minds and bodies in new ways. This can help to improve balance, strength, reaction time, and will help us avoid loss of mobility and repetitive stress injuries that we get as a result of only interacting with flat, human-made environments. Spending time connecting with nature also helps us internalize the crucial connection between taking care of our planet and taking care of our own bodies, as we are not separate from nature.

Time with nature is our reminder that we evolved with nature, and chronic separation from the natural world is ultimately incongruent with the way our biological systems function.

At the Wellness Station, we encourage our clients to spend more time outdoors whenever possible. What are some easy ways to get more nature in one's life?

1. Make going on a walk a daily practice. Consider walking on a trail away from busy roads, where there may be many trees, flowers, and creeks.

2. Do exercise outside! Take a yoga mat or a blanket to a flat surface outdoors and move your body.

3. Meditate outside. Pay attention to all of your senses.

4. Keep the windows open for more fresh air.

5. Plan a trip or social event with outdoor activities planned, which may include hiking, sight-seeing, swimming, or any other enjoyable activity.

6. Get into gardening!

Written by Jacob Tyson, DPT - Physical Therapist, Yoga Instructor and The Wellness Station Team

References:

1)    https://www.semanticscholar.org/paper/The-Wisdom-of-Biophilia%E2%80%94Nature-in-Healing-Huelat/08e18ab071a4a468a3aa820aa2d797e168fe0c59

2)    https://www.nytimes.com/2018/07/12/well/take-a-walk-in-the-woods-doctors-orders.html