The holidays are meant to be a time of joy and light, but somehow always seem to bring people into a place of stress and heaviness. Here are a couple of Alexander Technique tips to help you deal with family and frenzy as we enter this holiday season.
1. Don't Forget to Exhale
With all there is to do to get things ready for the holidays, whether it is making a meal, taking care of guests, finding presents, or finishing last minute work before the break it is amazingly easy for things to accelerate out of control. A simple way to counteract this feeling is to focus on not holding your breath and instead allowing your breath out on a long, unforced exhale. This will help to decelerate your heart beat, unclench your muscles, and you may even find time will slow down to a manageable pace. If you need a good way to do this for maximum effect, check out his blog on the classic Alexander exercise 'The Whispered Ah'.
2. Watch Out for Body Language Regression
When we are around our families, we all have a tendency to regress a little. It is useful to know that our bodies do as well--after a couple of hours I start moving like I'm a teenager again. Along with this come behaviors that are sometimes less mature and don't serve me. Be conscious of your body language, and instead of falling into the trap, see if you can leave your body gently alone by imagining your neck releasing when you start to tighten up (a key point in A.T. work). It also pays to be conscious of relaxing your jaw and eyes, as these are often also key points for tension release.
3. Take 'Time-Outs'
Even when things are really busy and stressful, you need to make sure to take care of yourself. So if you are overwhelmed (or your uncle decides it is necessary to comment on your vote in the last election), take a moment to yourself and try the Active Rest procedure to get back some internal and external space.
4. Remember That The Holidays (and You) Don't Have to Be Perfect
One of the things that puts the most pressure on us around the holidays is the sense that we somehow have to present some sort of ideal self. As simple as it seems, reminding ourselves that holidays are just another day and that we are still allowed to be human and faulty can go a long way to giving us a little mental space. The magic of it is that this will help everyone around you have a better time as well!
On November 17th, Freedom in Motion is taking a big leap. We will no longer be just Freedom In Motion Chicago--we will also be launching Freedom In Motion Online, our new distance learning program.
Do you live somewhere that isn't Chicago? Do you not like to go outside once we hit February? Do you not have time to travel to and from lessons? Do you want to be able to record your lessons for future reference? Understandable. You will now be able to benefit from the same Alexandery goodness as folks who come in for in person lessons. Pretty neat huh?
A couple of perks these sessions have compared to normal lessons--
More info will be available the week before the launch! If you have questions, comments, or quemments about this, please feel free to email me at Freedominmotionat@gmail.com.
When I was in junior high, there was one day a month I dreaded above all others.
Mile run day. I still shudder in horror thinking about it.
I remember the feeling of trepidation and panic at the extraordinary effort I was going to have to put forward to get in before the 12 minute cut off. It was like my version of the Hunger Games. I would push really hard in an attempt to be ruled 'fit', my legs punching into the ground, my arms swinging, gasping for breath. I would often experience knee pain afterwards and have trouble walking for days, all of which convinced me I needed to learn how to be 'stronger' and try 'harder'.
It wasn't until well into my adulthood that I realized this attitude was not only hamstringing me but keeping me from experiencing an activity that can actually be, dare I say it, pleasurable. As an adult post Alexander training, I have found I no longer have the feeling of 'pounding the pavement' that I used to have, and I can go further with much less effort and no joint pain after (though nothing can help the soreness in my thighs). Here are some of the most useful things I have learned that you can apply to your running today! (Much credit goes to Malcom Balk and The Art of Running for introducing me to some of these concepts)
1. Head Forward and Up
One of the foundational movement principles of A.T. can be articulated like this: the head leads and the body follows. Having your head balanced on top of your spine and not allowing it to pull back is crucial for any movement, and extra special important for running. If you allow your head to tilt back, it distorts the shape of your spine and causes you to run with your torso slightly behind yourself (you can see some of this in the photo at the beginning of this post!), creating drag and implicitly changing your stride, causing you to kick your legs in front of you rather than running over your feet.
The best way to change this is to simply be aware of the orientation of your head and let it gently rotate forward from a point approx. between your ears. Thinking of releasing the base of the skull can help with this. Be careful of adding a push through your back by trying to 'straighten up' --it can cause you to over-curve the place where your lower back meets your ribs, which has the effect of tilting your head back! Let yourself be easy through your back so it can be gently flexible to the movement of your arms and legs.
2. Run 'Up and Over' the Ground, Rather than Down Into It
Think of yourself as a stone skipping across the surface of a lake as you run, your feet tapping the ground rather than pounding down into it. Sometimes we step heavy thinking that we are engaging our muscles more--in reality, we are actually compressing ourselves into the ground, which creates friction with the feet that slows us down and can be hell on your knees. Thinking of running up and over the ground can help to keep you light, easy, and in rhythm.
3. Be Aware of Your Hands, Jaw, and Eyes
These are three places we tend to unconsciously clinch while running, and though they themselves aren't going to cause you problems, residual tension can easily creep into your neck and shoulders from them. Try gently softening these areas as you run to avoid this. With my hands, I find it useful to have them lightly curled and have my thumbs and pointer finger touching, but not to clench my fists. Also, you want to let your arms gently move as you run, but be careful of letting them swing without a connection to your back--they should be moving because of a diagonal stretch across your back with every step, not because you are consciously pumping them.
4. Focus on Your Exhale
When we are doing cardiovascular exercise, it is natural to want to gasp for breath. However, this can become a negative cycle, as inhaling heavily without exhaling fully can speed up both your breathing and heart rate in ways that won't help you and cause your muscles to seize up from buildup of carbon dioxide. Try to balance this out by consciously extending your exhale just a bit to slow down your breath rate and allow it to go deeper.
5. Run on a Three Count, Not a Two
If you study the rhythm of your feet, you might notice you are internally counting it on a 'one-two one two' count. This can cause you to lean into whatever leg is on the 'one' count and move too much side to side while you run. Internally counting to three can reprogram this, make your stride smoother, and give you a delicious sense of flow as you move.
6. Remember that Running is Fun
As related in my experience running in junior high, many of us correlate running with a sense of effort and intensity it really doesn't need. Sometimes this takes the form of a gritty 'eye of the tiger' attitude. Though this can be fun and make us feel sort of bad***, it can also cause us to overexert ourselves and run with too much heaviness and compression, which will have a deteriorating effect as your run goes on. It is amazing how an attitude that running can be light, easy, and fun can be self fulfilling!
We're all tired of performing with freedom and ease right? Here are some ways you can interfere with yourself to make sure you never reach your full potential onstage.
1. Take Deep Breaths.
We all know how important breathing is not only to your voice onstage but also for physical relaxation and emotional access right? So you want to make sure to sabotage that for sure. The best way to do that is to try and take deep breaths. Wait, huh? Isn't that supposed to help you relax? Not so much. When we try to breath deeply by focusing on the inhale we employ the accessory muscles of the ribs, abdomen and back to pull air into the chest instead of allowing the diaphragm to engage to make space for air deep in the body and back. This means we often get much less air than if we focus on not holding our breath and allowing a gentle exhale, triggering the reflexes that engage the diaphragm and giving a deep, full unforced breath. Plus, whenever you inhale, your heartbeat increases, so by inhaling a lot any stage fright you have is bound to increase and you will probably hyperventilate. FUN!!!
2. Stand Up Straight So You Look Really Confident!
Nobody likes a vulnerable actor right? So push that chest out, pull those shoulders back, and make your spine as straight as a Kansas highway. If you follow these instructions, you will come off as super defensive and forced! It's like you have literally put a barrier between you and your audience/scene partners and as you will have frozen the movement of your breath mechanism (see above), you will probably have to push through your performance without feeling a thing all while looking strained and stiff. WHEW GOOD JOB.
3. Just Relax As Much As Possible. It's REALLY IMPORTANT. But Be Cool About it.
Never in the history of relaxing has telling yourself to relax has it ever helped anyone to relax. So you should probably tell yourself it a lot in a really judge-y tone! Better yet, just slump. It is the best way to be relaxed. If your neck starts hurting or you notice yourself being short of breath and heavy feeling don't worry--that's what relaxation is supposed to feel like. You should hang out onstage like a boneless cat from a Far Side cartoon--its called being expressive. WHATEVER YOU DO, don't try to find a healthy alternative between slumping and pushing into your body. It can only lead to horrible, horrible success.
4. Get Grounded.
Grab the ground with your feet. GRAB IT!!! And better yet, push down through your body like you are trying to break through to the center of the earth. If your knees lock, so much the better--you might even feel like it would be impossible to move if you wanted to! Like these other strategies, you will know if it is working if gets harder to breath. Definitely don't release your knees and ankles, slightly widen your stance, and feel a balance between weight on your heels and toes--it can only end in a supported, free body.
5. Whatever You Are Interacting With Onstage, Stare At It Like Your Eyes Are Lasers and You Want To Melt It Into Oblivion.
Really, this is how you know you are acting with intensity--when your eyes are so hard and scrunched up you could bounce a quarter off of them. People do this in real life and sometimes they don't even get arrested! Remember, life is a staring contest and you WANNA WIN. The eyes are the window to the soul--brick those bad boys up. You might notice your neck tightening up and your breathing stop--high five. If you release your eyes and keep them soft but not too soft (which will lead to number 3), you will be in this terrible place where you can be responsive to your scene partners and vulnerable to the circumstances of the play. HORRORS.
6. Get Out of Your Head and Into Your Body
You think too much. The best way to get around that is to unthinkingly move your body and see what shows up. Use your instincts and habits--it will probably get a little repetitive and tense, with boatloads of inarticulate effort. Good. Check to make sure your feet are shuffling aimlessly back and forth across the stage while your other hand makes the same gesture over and over again, and add some forced yelling into the mix. That's what it is like to act instinctually. If you let the circumstances of the play, your imagination, and the interaction with your scene partners and audience permeate your mind and trust your body to respond in unity with it, HOW WILL ANYONE KNOW YOU ARE ACTING????!!!!!!!*****
*****if you would like to learn how to do the opposite of all of the advice in this blog, consider checking out 'Effortless Performance--An 8 Week Introduction to the Alexander Technique' at Green Shirt Studio. It's actually pretty fun, and not nearly this salty.
Whew, that's a relief. Now let's get into some specifics as to why.
Mindfulness is a buzzword craze that has turned into a multi-billion dollar industry worldwide. The basic idea is that we spend most of our life being unmindful of what we are doing and automatically going through our day, and if we are able to be fully present we will have more joy, health, and well-being.
There are some valid points here--most of us rely on habits to carry out the many complicated, coordinated activities we go through on a daily basis, and with the prevalence of technology, it is easier than ever to coast through your day without engaging in much internal or external life.
However, the flip side of the coin is what I am going to call 'competitive presence'. We notice the time we aren't being present and beat ourselves up for it. We post selfies of us meditating and doing yoga and articles about the possibility of 'what if we were present in everything we do'. This creates an expectation that we 'should' be present and are doing something wrong by not being in this state. This can lead you to a lot of effort and you end up being like this guy:
Not too blissful, is he?
Part of the problem is being fully present all of the time isn't possible, and the other part is that it isn't really desirable. Let's science it, shall we?
One of the most interesting books I have ever read is 'Thinking Fast and Slow' by Nobel laureate Daniel Kahneman. In it, he discusses the relationship between 2 sides of our brain--the fast, unconscious , and habitual part and the slow, conscious, choice driven part (the reality is much more complicated and interconnected than this, which Kahneman acknowledges, but he uses it as a simple way to accurately characterize a complex thing). One of the central themes of the book is that the conscious part of our brain takes a tremendous amount of energy to engage, and therefore we use our unconscious brains in order to operate efficiently. The conscious brain is so energy consuming, in fact, that using it constantly is extremely uncomfortable and tiring; and once it quickly wears out we actually tend to have no willpower left and end up going deeper into unconsciousness than before. So, because of the finite nature of the conscious mind, it is not possible to always be present; because of its discomfort it is not desirable. So yes, take the pressure to be overly present off of yourself.
Now for the good news. I do think that it is possible to improve the efficiency of engaging our conscious minds through practices like meditation and **cough cough** Alexander Technique. By repeatedly catching moments when we are not conscious when we want to be and practicing engaging our conscious minds at these moments (I call it 'practicing the pause'), we engage our choice and are able to resist being drawn into our unconscious at crucial moments. What's more, I believe that over time enough of these overrides end up creating new habits--there is research in 'Thinking Fast and Slow' that suggests the conscious mind has an ability to form new habits over a period of time. However, if you do too much, you use all of our willpower (which is finite no matter how much you train it) and you don't end up applying the work with the consistency to make real change. If you apply momentary 'taps of consciousness', I believe this is what allows the possibility of entering a flow state, an optimal balance between the conscious and the unconscious mind (which also is not ultimately sustainable and will fade, as do all things).
When I work with students, one of the things I tell them in the first lesson is not to over do it. If you try to be conscious of your movement habits all of the time, you will drive yourself crazy and not want to do it anymore (or perhaps turn into what one my teachers called an 'Alexandroid'). But if you pay attention at key points, for a series of small moments, or perhaps 5 minutes a day, people are surprised at how little work can create major change, and how much more present they will feel in their own body. Perhaps this is the ultimate goal, not to be present all the time, but to always be able to be present when you choose to be.
I am going to leave you with a bit of video advice from one of the best Alexander teachers I know: Mr. Ron Swanson.
When you talk to yourself, what voice do you use?
This is something that comes up in lessons frequently. One of the central ideas of the Alexander Technique is that of Direction--how the way we think about our body activates habits that shape the way we move. Making this thinking more conscious can substitute positive movement for movement that works against us.
Alexander teachers specifically craft the phrasing of these directions--from the traditional ('allow the neck to be free') to negative direction (allow the neck to unclench) to Freedom Directions (my neck is free to be relaxed). The words we use do affect us, but there is more to it than that.
Lately I've been more focused on the tone students take with themselves with their inner-voice. I often go through a phase with a student where they are forceful with themselves--like they are trying to order their neck into freedom. This invariably results in more tension. Slowly, a student learns how to make their thinking lighter and gentler, and as such they stop trying to manipulate their body as if it is a tool that is separate from themselves but to speak to themselves kindly as if affirming a state of being, rather than judging or trying to change. This is a profound shift that subtly unwinds habits and gives us the space to grow.
The applications of this to life are boundless. Though I am not an advocate of being sunny with yourself all the time (you have to be honest, and the pressure to be constantly positive can block the release of feelings that are important to let go of), it seems clear that when you speak against yourself inside your head it only stimulates you to do more of what you have been already doing. Forceful self-criticism tends to make us less likely to take risks, which makes change impossible. This has been particularly apparent in my work with artists--many of us get so focused on our craft we stifle our inner artist under a mountain of self-monitoring and 'shoulds'. I find that when giving universal positive regard while simultaneously being honest with who I am coaching--giving accurate feedback but nurturing a positive tone for the artist to take in their growth--the effect is that they stop associating self-knowledge with criticism and start to associate it with opportunity, and their inner-artist feels safe to come out and to do the work for them.
Think of how you approach a goal in your life: posture, weight loss, a promotion, an athletic goal. How do you talk to yourself about it? Are you whipping yourself towards it like you are your own enemy, separating yourself out, or are you speaking to yourself positively and nurturingly? As much as Americans tend to have an aggressive stance to self improvement, you might find that better self talk will allow you to change faster and for the better.
A BALM FOR BACK PAIN
Recently, Lazlo Block, SVP, head of People Operations at google (also known as HR) recommended the Alexander Technique for desk bound back pain. There are a couple of reasons for this:
1. Muscoloskeletal disorders (strains, sprains, and pains) account for 29% of days missed in the workplace for injury or illness according to spine-health.com--nearly a third of all days taken for this reason. Lower back injuries represent a large segment of these. The loss in productivity from these days missed is obvious. Alexander Technique is clinically supported to make significant improvements in back and neck pain management, and could restore much of this lost work time. These numbers don't include occupational injuries in jobs that require physical strain that might be prevented with Alexander Technique work.
2. We spend over 50 billion dollars annually on back pain treatment according to the American Chiropractic Association. The potential cost to employers speaks for itself.
3. Because the Alexander Technique focuses on prevention, it will not only help people with active issues but may keep others from developing problems. It also is cost effective and efficient: other problems such as carpel tunnel and shoulder pain might be cleared up in the process; and just 6 one-on-one Alexander lessons can be effective--a steal in comparison to physical therapy or medication.
POSITIVE SIDE EFFECTS
In addition to the benefits for back pain, there are other fringe benefits to having an A.T. educated workplace:
1. Stress Management--Alexander Technique sessions can be deeply relaxing, and equip students to handle and release tension as it comes up, helping workers under stressful conditions and preventing problems and errors.
2. Process Oriented--Alexander work asks students to be aware of their habits and gives them a framework for changing them, a process that can be applied to mental and workplace habits as well. It also asks students to focus on the quality of process--what A.T. Teachers call the 'means-whereby'-- rather than the result, which has the effect of learning to 'keep your eye on the ball'.
3. Communication Skills--Alexander Technique can be wonderful for working on presentation and communication skills: the body and breath have a tremendous impact on our ability to effectively convey meaning.
How Can I Get an Alexander Teacher to Come Work with my People?
1. Host a Workshop/Intensive: Though not as effective as one-on-one lessons, a workshop can give your staff the basics and give useful workplace tips. Workshops can be adjusted and targeted to meet your most urgent needs. An intensive or workshop series gives an even more of a chance for the training to transform your office.
2. Host Lessons at your Workplace: If you have the space, consider having a teacher set up in a conference room for the day to do one-on-one sessions with workers and help them with their specific needs. One could also offer a limited number of recurring lesson slots for workers in need and help them to change over time.
3. Subsidize Lessons: At present, U.S. insurance does not cover Alexander lessons despite the scientific evidence and cost-efficiency that led the UK's National Health Service to adopt it. As an alternative, consider giving a subsidy to help workers who want to take a basic 6-lesson series to help them to be affordable.
If you research chronic back pain on the internet, you will find hundreds if not thousands of potential solutions. Everything from heating pads, to pain shots, to 'posture devices', to crystals and sound therapy claim to help relieve or even cure chronic back pain. With all of these potential solutions available, it can be hard to see why back pain is still the leading cause of disability in people under 45 in America (2.4 million Americans are on disability for it total), why it is the number two reason people visit their doctor, or why it effects 8 out of 10 people in their lifetime. Additionally, we spend over 50 billion dollars a year on treatments*. Surely, if all these solutions work, it wouldn't be such a problem.
The blunt truth is that most of these methods don't work consistently for chronic pain--even conventionally accepted medical treatments such as some physical therapy regimens or even surgeries. Additionally, many of these therapies are aimed at treating pain (aka the symptom of a problem) rather than the cause of the issue or preventing future problems. And most of these methods have limited or no scientific support.
The Alexander Technique does, and this the thing that sets it apart from the noise.
This is a small cross section of the body of research that has been conducted on the effectiveness of A.T. for back pain. Systematic peer review rates the evidence that A.T. is effective for back pain as 'Strong'.
What is even more remarkable is how low risk lessons are--many back pain interventions carry significant risk of injury or side effects (consider the epidemic of opoid addiction from prescriptions meant to curb back pain or the risk of surgery). A.T. has no significant risk as a method of handling back injury and is essentially safe.
There is still much research to be done into the process and effects of A.T., but you can enter into sessions with a certified teacher confidently knowing that it is not just mumbo-jumbo: the effectiveness of this method is well documented, and it is time for it to take a more central roll in treatment than unsupported or ineffective alternatives.
*statistics taken from the Mayo Clinic and American Chiropractic Association.
There is an interesting phenomenon sweeping the classrooms of America (and the argument section of Facebook*. A toy called the Fidget Spinner claims to help kids with ADHD, ADD, Anxiety, and even Autism concentrate and behave in school. They are loved by some kids and parents, hated by some teachers, reviled by middle aged columnists, and in my opinion a palliative way of relieving symptoms of a larger issue: sedentary education.
One shift most of my Alexander Technique students have to make is that the body is not meant to be stiff or still for long periods of time (such as when typing on a computer or even lying on a couch) but is built for being a little unstable and dynamic--this is the shift from the idea of 'posture' to the idea of 'poise'. Young children are never still unless they are passed out. They are always moving, always shifting, always curious. Until they hit school. At which point, in order to provide discipline and concentration on mental pursuits, they are constrained to stillness and silence for hours on end with small breaks for physical activity and interaction (something that carries over to many of our working lives). As detailed in Daniel Kahnman's 'Thinking Fast And Slow', this type of concentration is very taxing on both brain and body, and the whole system craves movement to balance it out and break up patterns of tension that come into the body as a result. Instead, children are forced to sit still. Is it a wonder they crave some form of movement, even as small as the motion of a finger spinner? With some reflection, it is easy to see that that this is the latest manifestation of a long lasting tradition of ways to fight this repressive stillness--when I was in school, I would doodle constantly (at some point, I threw way whole notebooks of X-Wings and Tie Fighters) or lightly drum my fingers on my desk, which would drive my teachers crazy much like the spinners do now.
There is a lot to this. I am certainly not claiming that any of the above conditions are caused by this method of education (or denying their existence), but I do think they are exacerbated by it along with causing potential physical issues such as back and shoulder pain. One of the joys of my work with adults is watching them wake up mentally, emotionally, and energetically as we introduce ways to incorporate more movement and physical ease into their lives; and there is a lot of thought that movement actually aids mental activity rather than constraining it. Along with the wonderful benefits of education (I am the son of a teacher) many people carry the harmful habits of over-stiffening and over concentrating through to adulthood. Perhaps rather than arguing about whether a toy is either the savior or downfall of western society, we should be examining the accepted social structure that makes it an issue in the first place.
And now for the most terrifying words on the internet: what do you think?
*Also known as Facebook.
Your eyes have a surprising amount to do with the level of tension in your body. Follow these simple body hacks to get a little relaxation at your desk or with whatever you are doing.
1. Focus Less--How hard are you focusing your eyes to read this right now? You might be surprised to find that you are focusing quite intensely. If you think of relaxing your eyes a little bit, tension will drain out of your neck. This is because of strong neurological connections between your eyes and your neck--the muscles of the neck tighten to orient to wherever the eyes are looking. If you are over-focusing (as is very common when looking at computers or smart phones) you might be putting stiffness in your neck that will make sitting for several hours at the computer that much harder (this is why bright colors can also be aggravating)! An additional affect of this is that it slowly leads our head forward off our spine, causing us to collapse. If you are attentive to keeping your head on your spine, you might have more success in avoiding your workday slump!
2. Focus More--Are you daydreaming while you are reading this? What happens with your eyes when you are in your internal world? For most of us, we find that they have become unfocused or glazed over. With this, there is a good chance that if you 'zoom out' and pay attention to your whole spine, it has collapsed a bit. This is because the lack of focus takes the necessary tension out of our neck. Over time, this slump makes us feel fatigued or gives us tension because our spine doesn't have the shape to support us. So it's about balance--not too much focus, and not too little.
3. Crazy Eyes--When we go into problem solving mode, our pupils dilate, our eyes engage, and our neck tenses. If you go for too long, this is part of why we characterize it as 'thinking hard'--it literally locks our body up (you can see some implications for the type of sedentary education we see in school and how it makes it harder for our children to learn). If you are prone to anxious thought, your brain switches from thought to thought quickly--this registers as small, highly engaged back and forth moments with our eyes. This quick effort switch speeds up our breathing pattern and deepens the panic. A good antidote to this is a classic meditative technique--light a candle, and have a soft focus on it with your eyes. The gentle focus it evokes helps to keep your brain from flitting from thought to thought without over-concentrating. Try it next time you have an anxious moment (you can also use other focuses such as a picture of nature or art and lightly concentrate on it instead).
4. Eyes Lead, Body Follows--Because of the way the postural muscles orient to the eyes, if you turn your eyes slightly before your head, your body will be primed for the movement. Try a simple experiment--look to the right with your eyes, but don't move your head. You will feel a pull from the postural muscles leading you to that side just from moving your eyes, and if you give into it, turning your head will feel like a release rather than an effort! The head will then lead the body into a gentle twist that goes all the way through your ribs (fun fact: your lumbar spine doesn't twist, sorry Yoga teachers). Without this turn of the eyes, we have a tendency to push our head off our spine as we turn, distorting the shape of our spine and forcing us to either collapse or over-engage the back to compensate. The same principle works for looking up or down. This is especially useful for Yoga movements, as well as turning as you walk or ride a bike--you might even find if you look slightly to once side while biking, the bike will slowly move in that direction without you turning your head or steering!
5. Insomnia Hack--Do you have trouble falling asleep? We know that when they eyes are engaged, tension comes into our body, and when we are thinking too hard a similar thing can happen. When we are falling asleep, we sometimes fail to notice that even with our eyelids close, our eyes can still be over-focusing. Next time you are tossing and turning, see if you can use a gentle un-focusing of the eyes to relax your thoughts/energy level; or use a technique similar to the one listed for 'crazy eyes' to relax yourself before you turn in for the night.
More info at Freedominmotionat.com
Thoughts on what is going on in the work and the world right now. Many posts to come.