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Lecture resources for further explorations
The following resources are recomended for those who have attended any of the lectures listed below and who wish to continue exploring the topics mentioned there.
Want to learn how you can integrate the topics from these lectures into your own playing/life?
Book a private coaching session.
Guided meditations
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.
Somatic Practices for Stress release
Somatic regulation. Shaking and balancing
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.
Playlists for movement and breath practises
Playlist for breathwork
Playlist for movement
Bessel van der Kolk: The Body Keeps the Score. Penguin Books Ltd
Dan Siegel: Mindsight: Change Your Brain and Your Life. Scribe Publications
Deb Dana: The Polyvagal Theory in Therapy. Engaging the Rhythm of Regulation. WW Norton & co
Gabor Maté: When the Body says No. Exploring the stress-disease connection. Turner Publ. Company
Stanley Robertson: The Healing Power of the Vagus Nerve. North Atlantic Books. US
Stephen Levin: Waking the Tiger. North Atlantic Books. US
Stephen Levin: In an Unspoken Voice. North Atlantic Books. US
Candace B. Pert: Molecules of Emotion. Simon&Shuster. UK
L. Wimberger: Neurosculpting. Sounds True, US
Stephen Porges: The Pocket Guide to the Polyvagal Theory. WW Norton & co
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.
Eide-Midtsand, N. (2017): The importance of being safe. part 1. Journal of Norway Assosiation of Psychology. (In Norwegian)
Eide-Midtsand, N. (2017): The importance of being safe. part 2. Journal of Norway Assosiation of Psychology. (In Norwegian)
Goldstein. D. Adrenal Responses to Stress. NIH public access article
Joint hypermobility and anxiety. The state of the art
Interoception contemplative practice and health. Frontiers
Emotional and Physcial Pain activate the same breain regions. Psychology today
How do you feel? Interoception: the sense of the physiological condition of the body
Rutstein. The Neuroscience of Self-Regulation. The Brain-Change-Summit
Meditation Youtube list: various guided meditations
Theory Youtube list: Neurology and the body-mind-connection
Breath Youtube liste: Podcasts and guided videos about Breath and breathing exercises
The Haka (activating the sympathetic nervous system)
Dr Gabor Maté: When the Body Says No. The Mind/Body and the stress/disease connection
Bessel van der Kolk: The Body Keeps the Score
The Man Who Lost His Body. BBC documentary about Proprioception
Deb Dana: Engaging the rythm of regulation. A Polyvagal theory-guided approach to therapy
Liberated Body: Jean-Claude Guimberteau. The architechture of living tissue
Liberated Body: Helen Langevin. Connective Tissue and Inflamation
Liberated Body: Gil Headley. Exploring Inner Space
Liberated Body: Tom Myers. Mapping the Anatomy of Connection
The Brain Science Podcast: Dr. Robert Schleip discusses Fascia