Minding Your Balance
Class #2 - Winter Workshop 2019
Mind Leads Movement
Attention and intention initiate movement. This occurs without notice in the course of ordinary actions such as reaching, turning to look, and stepping towards a goal. Observe how your weight automatically begins to shift in the direction of your attention when you reach for the coffee cup or step into the cross walk when the light turns green. While standing in line at the grocery store experiment with shifting attention from side-to-side and front to back: notice what happens to your balance.
Vantage Point
The feel of balanced posture is a vantage point from which to view the world around us as well as a foundation for action. The mind/body balance techniques such as centering serve as a means to trigger a balanced state rather than a place to lock attention.
Movement tends to organize around the focal point of attention. Locking attention on the feet or a hand or on an object organizes movement in a way that is less efficient and more unstable. In contrast, center of balance provides a coordinated, big picture framework for perception and action inclusive of the whole body and of the objects and environment with which we interact.
Shifting Weight
Whether taking a step or reaching to turn on a light, when we move, we shift our weight. As weight shifts, the body's configuration relative to gravity changes; that change triggers muscle and joint activity aimed at keeping our weight aligned over the pelvis, legs and feet. Most of the time, these automatic whole-body adjustments serve us well. However, with age, illness, or injury an unanticipated challenge can send the center of mass irrevocably beyond the safe boundaries of our support base.
Developing greater awareness of postural alignment while shifting weight lays the foundation for better control of dynamic balance (balance as we move) and of overall movement coordination.
Awareness of moving from center enhances the nervous system's ability to organize the whole-body muscle synergies that keep us stable as we move in the world.
Tools
Mind Body Techniques for Better Balance
- Compare to be Aware - shift your weight from side to side (and/or front to back) to find the feel of balance between the two extremes. Do the same moving just your attention from side to side or front to back. Do you feel your body move?
- Center - place attention at your center of balance. Remember that center is a vantage point from which to act, not a place to lock attention.
- Center Axis - when turning around, imagine pivoting the center-axis of the body.
Keep In Mind
Everyone's experience is unique. The complexity of balance means that each of us has different strengths to draw on different weaknesses to address. Explore your own experience and find what works best for you!
Practice & Application
Explore Centered Movement
- Daily Activities - Standing on one foot while drying the other one after a shower; Keeping balance while standing riding train or bus; driving in heavy traffic; walking the dog; standing working with equipment
- Household activities - in the kitchen, working with tools, moving furniture or boxes, shoveling snow, vacuuming, et al
- Exercise & Sports - working with weights, stretching, yoga, tai chi, et al
- Walking anywhere!
- Challenges - slippery or uneven surfaces, poor lighting, when you're tired or distracted
More Resources
Here's a blog about my encounter with a rabbit while walking the dog - centering saved the day!