Everyone can use the Alexander Technique (AT) to help themselves towards better health in many ways. For example avoiding injury, gaining relief from pain, stress or anxiety or just to improve enjoyment and performance of sports, music and hobbies. Whilst anyone can learn the AT on their own (after all, that's what Alexander did), the guidance and support of a properly qualified teacher makes the process easier, faster and infinitely more enjoyable! Here are a few games you can play as you read this - and at any other time - which are often helpful and can be preliminaries to learning the skills of the AT.
How are you?
Without making any 'corrections' to yourself, take a moment to notice how you are sitting (for example, are you leaning to one side? how have you placed your feet? what shape is your back?). Do you ache at all? Are you twisted up? If so you may, like many people, respond by "sitting up straight". Why not try it now. Again, without making changes, notice how you are - is it hard work? Are there new aches? Many of us spend our lives switching between extremes of tension and relaxation - with stress on our systems in both. The middle ground - where we sit, stand and move in balance with minimum effort - can be rediscovered through the AT.
Where are you?
We often get so focussed on what we are doing that we almost forget everything else! As you read start to notice your peripheral vision - all the things you can perceive outside the computer screen. Probably you can see some of the wall behind and beside the screen, perhaps your hands and the tops of your legs, possibly part of the floor. Next, remind yourself of the part of the room which is behind you - without looking! And see if you still have awareness of yourself. Alexander discovered that many people create or contribute to difficulties in their lives by subtly 'squishing' themselves. Learning the AT involves finding out our own personal 'squish' pattern and then learning how to not do it (if we don't want to). Remembering both ourselves and our surroundings is a good start.
Stop!...
Throughout life we develop habits of thought and movement which can be unhelpful, and with the rapid pace of life we are often very quick to react. Introducing a 'thought space' between stimulus and response can ease a lot of tension. And thoughts are amazingly fast! For example, when the phone rings most people automatically reach for it. Next time this happens, see if you can take a moment to acknowledge the sound, choose to answer it (or not!) and then do so without rushing. It's unlikely that you'll miss the call and you'll probably be in a better state to speak with the person ringing you.
...And breathe.
Start to pay attention to your outbreath. Of course, as soon as we bring focus to our breathing it changes, but see if you can observe it without setting out to change it. At the start of your next outbreath, let your jaw drop a little bit so that your lips come slightly apart and you breathe out through the small gap. You can do this even if you're in public - no-one will notice! Let the breath return through your nose. This is a step towards learning what Alexander called the "whispered ah". The AT arose in response to his problems with hoarseness and noisy breathing when he performed; and at first he was known as "the breathing man".Now lie down
Set up a padded surface on the floor, such as a folded rug or towel, with a pile of paperbacks or magazines (about 5cm high) at one end. Being mindful of how you are moving, lie down on your back on the rug with your head on the books, your knees up and the soles of your feet on the floor. Take a few moments to let go of any muscular tension and really allow yourself to be supported by the floor. This position is called semi-supine and is a useful place to 'practice' the skills learnt in AT lessons so that we can then take them into the whole of our lives: Better health with the Alexander Technique - for life!
This article was written for The Better Food Company in Bristol as part of their 'Better Health' campaign in 2009