Resources for further explorations
Are you one of those people who feel exhilllerated at the idea of jumping down a rabbithole of new ideas? Or have you attended any of my lectures and want to access some of the handy resources I mentioned there? Then you have come to the right place. This page holds a series of playlists with useful resourses on movement, breathwork, meditation, self-regulation techniques, neuroscience for musicians or thought-input on topics of body-mind-health. Further down you will find a series of links to Books, podcasts, videos, articles and homepages related to my lectures on the Nervous System, Pain Science and the Fascia system. For the curious mind.
Want to learn how you can integrate the topics from these lectures into your own playing/life?
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Cell-awareness meditation. by Miriam Hlavaty
Remember what it felt like to go on explorations as a child? I invite you here to come on an exploration into a highly familiar yet probably totally forraign landscape: a journey into the cells of your body. This short 16 min somatic meditation is a guided meditation which is part of the lecture on the Fascia system.
In many ways the Fascia system can be said to be the interface between mind and body and using it as a focus point for a meditation is an excellent way of anchoring your awareness in your body and calming the nervoussystem during stress.
Ocean breath meditation. by Miriam Hlavaty
This short 15 min guided meditation is a gentle way to lower stress and to soothe the nervoussystem. It involves elements from somatic meditation and the two breath techniques Combined Coherent Breathing by Drs. Richard Brown and Patricia Gerbarg and Concious Connective Breathing by Jeremy Youst.
For the greatest benefit try turning it into a daily routine of 15 - 20 min each day.
Peripheral Vision Meditation. by Miriam Hlavaty
Elements of this meditation is part of the Hawaiian Hakalau Practise but similar practices is also found in other traditions like in the GAAWO- practice of Sandy Newbigging. It activates the parasympathetic nervous system, helps to calm us down and make us present and aware, yet relaxed. Used when you are alone it is a great technique for relaxation but with practice it can also be used in order to be able to stay focused in situations that might be unpleasent or stressful. For musicians it can give an extra dimention when playing and can, in some situations, be a great tool to use against stage fright. If meditation tends to make you "zone out" or dissosiate this is a great way to bring more presence to your practice.
Great playlists for musicians and non-musicians
Playlist for breathwork
Playlist neuroscience for musicians
Playlist for movement
Playlist for meditation
Somatic Practices for Stress release
Ever felt, during high levels of stress, that rest or relaxation feels almost counter-productive?
Our nervoussystem and endocrine system works in a delicate balance alowing us to respond and react to whatever we encounter but in times of constant strain we are sometimes forced to stay in states of high activation for a long period of time. In these times structured concious activation of the body can also trigger our biological built-in mechanisms of restoration (check out Peter Levine´s work in his book «Waking the tiger» for more on this). Here is a short follow-along video of a somatic routine which combines two types of physical activation which helps with overwhelm through movement and embodiment.
Playlist for somatic self-regulation
Playlist about the mind-body connection
Paarup, H.M. Baelum, J. Holm, J. W.. Manniche, C. wedderkopp, N. (2011): Prevalence and consequences of musculoskeletal symptoms in symphony orchestra musicians vary by gender: a cross-sectional study. BMC musculoskeletal disorders.
The Nervous system
Fede, C, Pirri, C, Fan, C, Albertin, G, Porzionato, A, Macchi, V, De Caro, R and Stecco, C: Sensitivity of the fascia to sex hormone levels: Modulation of collagen I, collagen III and fibrillin production