Mind Body Studies Core Principles (Feldenkrais)

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Mind Body Studies Core Principles (Feldenkrais)

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Mind Body Studies Key Principles© (in alphabetic order)

1. A System of Questions 2. Auxiliary Movement 3. Awareness 4. Differences 5. Different Speeds 6. Differentiation 7. Distribution of Work 8. Go in Another Direction 9. Go Slow – Get Farther, Quicker 10. GPS – Grounded, Precise, Simple© 11. Imagination 12. Learning and Teaching Oneself 13. Less is More 14. Minimal Moves 15. Non Habitual 16. One Side Learns from the Other 17. PDQ – Patterns, Differences, Questions© 18. Quality of Movement 19. Relationship to the Environment 20. Self Reference 21. Simplicity and Ease 22. Variety and Variation

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MBS Core Principles©

A System of Questions Mind Body Studies is a system of questions, rather than answers. By asking simple, but precise questions, verbally or by touch, we provide a framework within which the student can learn, most directly, about themselves. These questions have to be the easiest questions, in order to guarantee success for both yourself and your student. A question such as ‘can you feel the places along your body that touch the floor’ or asking ‘On which side do you prefer doing this movement’ are easily answered. This not only give you accurate information, but just as significantly, enable the student to find answers, so that they gain confidence as well as develop skills which encourage them to continue to explore and learn. Any time a practitioner approaches a situation with the mind-set of knowing the answer, they impose preconceived opinions or ideas. How could you possibly have answers in a situation unknown, for a system which is a world in itself, one that is continuously changing, a fact for every organism. None is like another. In order to see clearly, we must always start afresh, leaving aside ego, opinion or prior information. We must act as if we are from another planet, as if we had never seen a person before. Then we can behave, see, hear and experience without judgement or disruptive filters. We can be truly open to observe what is in front of us and discern patterns, differences, and new information. We learn to do this by observing as well as by touch. It is always about being curious and asking questions. We constantly need to refresh this way of gathering information, as knowledge and experience get in the way. It is natural to fall into the trap of comparing with previous cases or referring to learned education. However, it helps to remember that the dramatic results achieved by this work always stem from within the student or client, as they discover and custom-design their own optimal self-use. MBS is about learning how to improve, rather than make pre-assigned corrections, give directions or ‘fix’. The more experience one gains, the more challenging it becomes to refrain from forming an opinion, jumping to conclusions, or drawing analogies and parallels from other cases. We want to approach each situation as if the first and, if we manage to do so, the rewards are great. Not only does it keep the practitioner’s vision clean and open to learn new things, but, with this open attitude, observation is more accurate and the intervention is perfectly tailored to the student or client.

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MBS Core Principles©

Auxiliary Movements Auxiliary movements are movements which are seemingly unconnected to the one intended, but help organize the system for a specific action. The auxiliary movement is an extension of the movement, or an addition of another part of the body, to assist making the movement easier. It activates places in the body that might not need to be included in the final action, but they help to clarify patterns of thought and movement, which supports a chosen pattern. One example is helping with a case of difficulty in raising an arm over the head: instead of trying to manipulate the arm upward, we bend the torso and head sideways toward the arm and, keeping them with the arm as one unit, gently bend the torso from side to side, until the elbow faces the ceiling and therefore arm is pointing upward. Leaving the arm in that position, we slowly bring the torso upright. The system, having learned how to organize itself in that position, the arm can easily be raised over the head. The action of bringing the torso and head sideways is the auxiliary movement, which helped the system process that specific mobilization. Once it is registered and integrated through the system, there is no longer any need for it. Although initially they are a surprising addition to any sequence of movements, as they seem unconnected and random, when added at the right moment, the significance of their input is highly instructive.

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MBS Core Principles©

Awareness Awareness can be defined as systemic, harmonious and balanced attention to oneself and others in the here and now. This generates a cycle of balancing internal process with environmental input, sharpening attention and ability. MBS provides practical tools for coordinating this form of internal organization, by guiding physical and mental activity to focus on the present, training thought process, body and emotions toward balance. MBS developed a language of communication between brain and body, which is practical and simple to use, so that anyone can apply it and continue to develop and refine it. By precisely designed movement sequences, each person is guided to pay attention to increasingly specific elements of how they think through physical action, feel themselves in space, relate to the environment and generate systemic behaviour. This set of skills builds self-knowledge with internal refinement, streamlining the path between intention and action. MBS defines awareness as the focus of precise, clear attention, which aims to include increasingly more parts of oneself. The carefully planned sequence of building complex movement combinations, trains the brain and body to be focused, in an integrated way, on the present moment.

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MBS Core Principles©

Differences The simplest way to learn is by noticing differences and change. If we do not recognize heat, we cannot know cold, the same applies to black and white, hard and soft and so on. MBS movements provide the context and opportunity within which to explore how we organize thought and action. Each movement is directly related to neural connections and patterns in the brain, directly affecting our thoughts, emotions and self-image. As we explore differences in ourselves, we gain precision of self-organization. As we discern differences between the endless possibilities of movement combinations, we discover more choices, which enables us to progress effectively toward our goals. We look for difference across various levels and dimensions: • Differences between one side and another, or different areas of the body • Differences in quantity: lighter, heavier, shorter, longer etc. • Differences between before and after an action • Differences between people We do this by measuring these factors in relation to an objective, unchanging, external object, such as the floor, a chair, the wall or the horizon. • Sample categories of contrasting measures: • High/Low • More/Less • Close/Far • Big/Small • Heavy/Light • Soft/Hard

• Easy/Difficult • Long/Short • Dark/Light • Tight/Loose • More/Less effort • More/Less comfortable

We utilize the asymmetry and irregularity inherent in nature, in our bodies and in the way we move, to learn from ourselves. By learning how to examine the differences between our sides: noticing how we do an action more easily or effectively on one side, or in a certain context, detail by detail, we can discover how to improve the other. Little differences, which we don’t even register as connected to the movement can provide a key, such as tension in the jaw, which affects, among other things, tension in the back and neck and, significantly, breathing.

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MBS Core Principles©

Different Speeds We always start slowly in order to have time to explore. Slowing down an action, provides us with space and time to track how we move through it and discover how we think of, and implement, our actions. A slower pace also guards us from sudden, strenuous, and unguarded movements that can cause injury. Changing speeds emphasizes different components of the movement, different places along its pathway, and changes in the thought process, as each speed highlights a different section or point in the process. Therefore, doing the same action in a variety of speeds provides new information and new learning. When moving slowly through a movement, we have the leisure to pay attention to details and gradations, transitions in quality, the different parts of the body that are included, as well as intricate elements, such as the breathing and eye movements. Slow movements highlight: • Subtlety • Precise gradations • Components • Differentiation • Progression • Patterns • Interferences Once we discover, with attention and through gradual progression, how to do the movement with awareness and care, we can move safely with speed, even through the most challenging activities. When moving with speed it is easier to feel the entire pattern, connections through the body, and the many parts which make up the whole. On a psychological level, this is an experiential integration of learning how to accomplish tasks that may have seemed impossible previously. It is important to experience a sense of power and to do things one couldn't do for years, or ever before. Fast movements highlight: • Complete patterns • Connections between parts • A sense of accomplishment We utilize these variations in speed to find and experience multiple perspectives in each movement, which expands insight and learning, improving performance.

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MBS Core Principles©

Differentiation Separating Wired-in Patterns We describe differentiation as the separation of habitually linked, genetically wired-in functions into their components. We carry out every-day actions automatically, always in the same way. These patterns include many body parts moving in unison, for the sake of efficiency, due to adjustment to physical limitation or injury, or to culturally imposed values. We never get a chance to re-evaluate and explore new ways of doing these habitual actions. Some of these patterns are even more deeply embedded as they are genetically programmed. One example is the organization of turning to look behind us, which includes the eyes, head, neck, shoulders, torso and arms, all moving together in the same direction. When we use these genetic patterns, all the included parts merge into one unit, each part begins to ‘depend’ on the one preceding it and the one following it, and literally loses it's ability to express and expand itself fully. This results in limited scope and in stiffness. In MBS work, we take these linked patterns and separate their actions by moving their different components in opposite directions. For example: we can ask the eyes, which always move in the same direction as the head, first to stay fixed while moving the head from side to side or up and down and once this is learned, to move them in the opposite direction. This is not easy at first, because it is so unfamiliar, but gradually gets as easy as moving them together. After exploring this for a while, when we move them together, the range and ease are vastly increased. We do the same with shoulders and head, arms and shoulders and so on. There is a great variety and many variations, as head and pelvis move one way, while arms move in the opposite direction and the eyes in opposite direction to the head. Beyond that there are many combinations and variations. Think of twisting linked chain. Every link is influenced by the one preceding it and stops its action when the next starts moving. In a living system, which has a naturally built-in propensity to save effort and energy, each part gradually over-depends on the links on either sides, contributes as little as it can get away with, so that finally the overall action is much smaller than its potential. In MBS work, we strive to restore to each link it’s independence and full expression. Viewing the results of these differentiating exercises on an MRI, shows that these activities, above and beyond increasing range and ease and movement, directly reflect in the brain, creating individualization in brain structure and function, expanding capacity in cognitive and psychological function, increasing the ability to learn and to deal with stress.

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MBS Key Principle©

Distribution of Work: Fitting Structure to Function In a community, every person plays a different role depending on their strengths and talents. From the builder to the chef, and the adult to the child, when you are able to distribute the work amongst more people, the community runs better and more efficiently. The same is expressed in the body. Our bodies are designed with the largest and strongest muscles in the center (abdominals and extensors) and progressively decreasing power and growing sensitivity toward the extremities. Thus, power decreases and versatility increases from the center outward and our finest, most dexterous and most sensitive muscles and nerves are at the fingertips and toes. This is reflected in the skeleton as well: which you can see when you look at the size of the bones of thighs, calves and compare them to the toes, which are mirrored by the proportions of the to the fingers. Mirroring this design, the nerves as well emanate from the spinal cord and branch off into even finer lines toward the extremities. Therefore, when lifting something heavy, the power comes from the core: abs and gluts, and the direction of the movement is conducted by the arms. If the object needs even finer placement and precision, the fingers are engaged. We think of this as suiting structure to function: what is available suited to what we want to achieve. On this basis, every action we engage has a bio-mechanical ‘ideal’ distribution of work (division of labor and effort) through the system. Being aware of our structure - muscular, skeletal and neurological, helps to rearrange the way we organize ourselves even for daily tasks, so that we distribute work and effort, to better suit the way it is designed.

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MBS Core Principles©

Go in Another Direction We are brought-up to believe that in order to reach our goals, we need to work hard in the desired direction. Being persistent, in spite of pain or difficulty, is considered important and any diversion is labelled fickle and weak. The findings of the holonomic properties of the brain prove that connections between different pieces of information in the brain and body are distributed over the entire system. This is applied in action through MBS work, where we specifically explore and address patterns. We can reach a place which seems to be in trouble, in pain or stuck, from a different end of the body and move areas that seem completely unrelated, in order to reach the place we want to affect. As an example: Imagine you want to bend a twig: If you exert pressure on it in one direction only, it will snap, but if you bend it in many directions, it becomes flexible, and easily shaped. The same applies to a person wanting to bend: in going to the limit of ability and pushing only in the one direction, only effort is practiced. However, working in a range where a variety of directions and combinations can be explored, easier choices and options emerge. In order to achieve our goals in any movement, as in any life challenge, the more combinations we explore, the more we discover alternative opportunities and possibilities for reaching these goals. The strength of MBS work is that by exploring this principle physically we acquire direct experiential proof. These explorations are that are frequently counter-intuitive: To turn farther back we bend sideways, to bend backward we notice pressure on the floor and think of length, to go faster we explore the movement in slow-motion, to reach farther we focus on the first inch of the movement. This is a difficult concept for us: Pursuing a goal through an easier route, is opposed to the accepted concept of having to fight and suffer for maximum gain. This learning generalizes to all given tasks and challenges, which is a more beneficial learning than the actual improved movement. As in all MBS work, the movement serves as an opportunity for discovery of choices in thought and action.

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MBS Core Principles©

Go Slow – Get Farther, Quicker Doing a movement slowly enables us to pay attention to its details, areas of the body which are mobilized and thoughts and components which are involved in its execution, so that we gain insight and awareness of the process. Slowed-down action is reviewed mentally and physically, so that when it is performed, it is cleaner, smoother, lighter and faster. Working in this way enables us to break down the process into stages of its progression, and provides time to pay attention to many neglected details and areas of the body which need to be included – or excluded – in pursuit of efficient movement. We can bring attention (awareness) to places and details we don’t even know are part of the end goal: from the initial mobilization of micro-muscles, to breathing, chains and stages of progress and distribution of body weight. We can also follow the position of parts which might seem unrelated, but may be draining us of energy and adding stress, such as tension in the face or neck. There are countless places in the body, and combinations of internal organization, which are directly connected to brain activity and function. Running through movements with speed, we can’t be aware of many steps in the process, leaving them out of our control and mastery. We act automatically and without awareness and skip or neglect places we may choose to either utilize or leave at rest. The more we are aware of elements and stages of a movement, the more we can connect and apply them in accordance with the way they are most suited to our goal. We gain the ability to orchestrate our entire system to work in the way it was designed, so that we can exercise full potential. Every physical organization is connected to brain activity. By incorporating more physical connections we bring awareness to more areas of the brain, which enhances utilization and integration of brain activity, builds new connections and creates a ‘vocabulary’ of communication between body and brain. This vocabulary of self-knowledge, or awareness, becomes a tool-kit for optimal self-use and well-being. Awareness is the key to knowledge. Thinking is the key to awareness. Taking time to attend to detail and process allows mental and physical clarity, so that when you do the actual movement, your system is tuned and primed to use itself most effectively.

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MBS Core Principles©

GPS: Grounded, Precise, Simple In working with people toward their personal goals, in groups and individually, we have a duty to keep our filters of information and thoughts clear. We want to be precise in observing and in communicating. The goal of Mind Body Studies is to provide students with an opportunity to know themselves better, thereby being able to explore their own inherent abilities. Therefore, it is important to leave personal opinions and limitations aside and offer as clean a mirror as possible. Being Grounded, Precise and Simple is our ‘compass’. Simplicity is safe: we look for, and give physical and verbal feedback that one can see, hear and feel. We ask questions which can be described in the most basic and grounded terms; we use words which a child can understand. For example: we ask ‘what do you see or feel is closer, higher, or bigger?’ rather than: ‘is there flexion, contraction, or tension?’ These are interpretations or diagnoses of those experiences, and generalization which usually carry a preconception and, frequently, also a negative stigma. We look at every system as a network of patterns, therefore every detail affects the whole. To that end, precision is the key. Even the tiniest change can be significant. MBS training is a gradual sharpening of the senses to be alert and precise in detecting differences and changes. The more you know, the more difficult it is to refrain from jumping to conclusions. Experience can get in the way of clean observation. A positive side-benefit of working in the MBS way is that in order to be effective, you are constantly forced to clean your ‘filters’. When we stay truly curious, rather than opinionated, we can learn and guide others according to their abilities, and our intervention becomes almost staggering in their efficiency and effectiveness. So keep in mind: If you want to find the quickest and easiest route to your destination, use your GPS: Be, look for & do, what is Grounded, Precise & Simple

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MBS Core Principles©

Imagination Mentally going through a movement primes and prepares the entire system for action without physical effort or limitation. There are three ways in which we apply this technique: I. Pre-planning an action by imagining or visualizing 1. Organizing the system: Anticipating and planning mentally, mobilizes groups of muscles in readiness for action. Patterns and connections are pre-programmed in the brain and transmitted throughout the system. This priming action, combined with muscle-memory from previous experiences, interconnect to create efficient organization. 2. Reducing physical stress and interference: Using imagination and rehearsing mentally without physical strain gives the system an opportunity to pay attention to details and precision, which are overlooked when the focus is on achieving a goal with effort. 3. Precision and details: Through imagining we recognize neglected aspects and angles of the action, enabling the entire system to get involved, to connect in new ways, eliminate unnecessary stress, and coordinate in readiness for optimal performance. The subsequent ‘real’ execution of the action needs to be performed only once, in order to confirm and compare it to the imagined organization. It is usually surprisingly accurate, since the system has, through this method, programmed itself for the task. II. Changing the way we feel and, consequently, execute a movement Imagery changes the way we feel and, thereby, how we execute a movement. For example, thinking of limbs being long makes them feel lighter, paying attention alternately to the shortening and lengthening of opposing muscles, increases range of movement. III. One side learns from the other Physiological wiring is connected and inter-woven within each of our systems (neurological, muscular, circulatory, emotional) and between the systems. In addition, the inherent asymmetry in nature, adds to this complexity. We can use this interwoven network for learning and improving. By working on a movement on one side of the body, then imagining or thinking it through on the other side, we can compare differences and transfer skills. The reason is that the system learns and embeds the action throughout and translation within it is instantaneous. This is enhanced by the fact that the brain hemispheres are switched (the left side of the brain controls the right side of the body and vice versa), facilitating incredibly efficient transmission of information throughout the system. All Rights Reserved 2013©MBSAcademyLLC The information contained in this document is the sole property of ©MBSAcademyLLC. Any reproduction in part or as a whole without the written permission of ©MBSAcademyLLC is prohibited. www.mbsacademy.org • Email: [email protected]

MBS Core Principles©

Learning and Teaching Oneself Becoming Your Own Best teacher The things we know best we learn through experience. The most basic skills, such as walking and talking we acquire as infants and children. As we grow up, we are gradually conditioned to transition from this systemic way of acquiring information to the opposite: linear, theoretic learning that is processed by words and ideas, relying more on the abstract, cognitive, verbal information, and less on experiential. We sit still at desks, writing, reading, memorizing. There are many benefits in providing culturally-accepted rules and boundaries, and learning from the experience, accomplishments and wisdom of past generations, but in doing so, individual thinking, unique style and personal truths are often supressed. Formal education and cultural parameters condition us to be assessed by grades, measures and comparison to others, which leaves little room for introspection and the pursuit of self-knowledge. As individual strengths often diverge from the established norm, they get lost. There are social implications as well: on the positive side, establishing standards and values enables us to interact smoothly and survive safely. The downside is diminished self-appreciation and suppression of personal abilities, which may never find expression. When one appreciates and respects oneself it is easier to appreciate and respect others, especially when they are different, as there is so much to learn from differences. A lack of appreciation for individuality and constant pressure to compare to others and to conform, result in social tension and distress. MBS lessons encourage each person to discover what is most comfortable and effective for themselves. This is why the instructions for the movement sequences are given only verbally, with careful attention to the choice of words. At that stage of the class, there is purposely no model demonstrating what the movement ‘should be like’. Instead of trying to emulate someone else’s way, each person works for themselves, within their own range, using their own judgement, thereby discovering their own abilities. When each individual learns their own best way, it becomes natural and easy to expand the range, flexibility and endurance. As well as enabling people of all ages and abilities to participate in the same classes and each one makes progress, selfimage becomes clearer, self-confidence increases and the appreciation of others’ unique, yet different, talents and abilities expands. This return to self-referenced behaviour, without interpreting, copying or measuring, stimulates reconnection with inherent abilities and enhances self-confidence, self-trust and self-knowledge. By discovering new patterns and connections throughout the system, habitual patterns are re-set, places that were dormant in the brain and body awaken, empowering each one to use more of their inherent abilities – to be more themselves. You know yourself best. You are the best one at being you. MBS expands on that. All Rights Reserved 2013©MBSAcademyLLC The information contained in this document is the sole property of ©MBSAcademyLLC. Any reproduction in part or as a whole without the written permission of ©MBSAcademyLLC is prohibited. www.mbsacademy.org • Email: [email protected]

MBS Key Principle©

Less is More / The Power of Precision In our quest to learn about ourselves and find the optimal way to organize and use ourselves, we focus on the range in which movement is integrated, well distributed between structure and function, light, and smooth. Doing less, decreasing effort, making smaller movements, and reducing speed allows us to pay attention to the sequence, quality, distribution of power, and mobilization of all body parts, thereby creating appropriate conditions for learning how to expand optimal movement. By reducing effort and working within a small range, we can pay attention to how we think, how we organize ourselves and how we can be most effective. Making smaller movements and reducing the use of force enables us to pay attention to how we initiate and complete each portion of an action, how we engage our thinking and how and in what sequence we mobilize specific areas of our body. We can achieve greater precision and quality of movement. Perception is finest when effort is smallest and all the energy can be attuned to process and method, rather than quantity and distance. Instead of working compulsively towards a goal, we explore all the steps along the way, so that we can improve each and every part. The reduction of effort streamlines action, increases precision and ultimately yields much greater results. We define quality of movement and quality of experience by the following criteria: lightness, ease, smoothness and reversibility: the range within which, at any point, there is the ability to stop, continue or reverse the movement with equal fluency. In this framework, it is possible to develop awareness of more elements, aspects and details, which combine to make up the whole, incorporating all necessary ingredients of the action. This expands the range, quality, distance and ease of the movement. This approach refutes the belief of ‘no pain, no gain’, which is so prevalent in many cultures: The belief that going to the limit, either in speed, effort or flexibility, and at that place, exerting more effort and power and working harder, is, in fact continued practice of our limit. Instead of exploring the range in which the body is organized optimally, performing with ease and fluidity, we continue practicing how we operate when we are not at our best, reinforcing our limitation. In addition to achieving very little, this often brings frustration and causes injury. By working with less power and force, and staying within our range of ease, we can integrate all parts of ourselves and coordinate optimally. This includes prevention of unnecessary effort, such as clenching the jaw and neck muscles, or restricting breathing. Bringing into awareness all the elements of fine performance with this attention, naturally expand the range of thought and action. All Rights Reserved 2013©MBSAcademyLLC The information contained in this document is the sole property of ©MBSAcademyLLC. Any reproduction in part or as a whole without the written permission of ©MBSAcademyLLC is prohibited. www.mbsacademy.org • Email: [email protected]

MBS Core Principles©

Minimal Movements The initial mobilization of a movement contains all its essential elements. You can think of it as ‘the DNA of the movement’. Every part of the system: physiological, neurological and cognitive, connects and synchronizes, engaging thought and physical intention, mobilizing the muscles in concurrence towards the task. MBS work educates us to pay attention to the many places in our bodies, as well as the thought-patterns, which are involved in each action, guiding us to find how we organize ourselves optimally. We learn to identify distinct elements and their place in the sequential progression of a movement, thereby streamlining and tuning it to be efficient, while clearing unnecessary and redundant tension. Of all those elements, the initial mobilization is key, as it primes and tunes the system to focus and sets it in the right direction. Attention to this detail teaches us how to be precise. We can then identify the next step along the chain and, in attentive progression, every subsequent detail, ensuring smooth efficiency. Understanding and utilizing initiation of movement, and its connection to stages and paths of movements, is an important skill which helps us learn how to identify patterns, makes us aware of how we think of performing any task, and how we apply our best potential throughout life, in thought and action.

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MBS Core Principles©

Non-Habitual Movements As we go through life, there are many things we do on a daily basis, repeatedly and frequently, so that they becomes ingrained habits and we do them always in the same way without paying attention. For example turning to look behind, bending to lift or reach, walking, folding one arm over the other. We use our bodies in our own specialized pattern for these tasks, which is necessary in order to function efficiently, as it would be ineffective to spend time and energy having to figure these things out each time. However, many of those habitual patterns are established as a result of cultural pressures, injury or incomplete self-image, and therefore not always the ideal or most efficiently organized. Habitual behaviours develop and strengthen ingrained paths in the brain and throughout the system that becomes thoroughly, completely and so systemically established, that any diversion is unthinkable. We use movement as the context in which we explore how we think and how we put thoughts into action. All places in the body are linked via the nervous system, which is the brain; therefore, by working through the movement sequences, all patterns are re-examined, relearned and reset. Thereby consciousness, awareness and self-use are tried and exercised, increasing internal knowledge. Re-visiting and exploring options around deep-seated patterns enable us to re-examine the way we do them and find additional possibilities or alternatives for performing the same tasks. There are always more ways than one to do anything and even if we end up staying with the old ways, knowing that there are other possibilities refreshes connections in the brain and frees the entire system to exercise more of its capabilities. For example: if you interlace your fingers you will find that you always do so with the same thumb on top. Changing that habitual interlacing creates new neural paths, expanding physical and cognitive wiring. Performing any movement in a new, non-habitual way, changes the relationship of the different body parts involved. In order to re-set our patterns which link habitual paths of action in body and brain, we explore their many components and parts, moving them apart, in opposite directions and in a variety of combinations. This enables us to experience additional choices and gives us the opportunity to create new pathways of self-organization, stimulating re-patterning throughout the system and, thereby, generates paths of action most suited to our needs. Although this may seem a complex process, it is in fact very simple. In very general terms, this is how we go about it: • Identify wired-in patterns • Find their components, including as many details as possible • Move these components in opposite directions from each other and in new combinations All Rights Reserved 2013©MBSAcademyLLC The information contained in this document is the sole property of ©MBSAcademyLLC. Any reproduction in part or as a whole without the written permission of ©MBSAcademyLLC is prohibited. www.mbsacademy.org • Email: [email protected]

MBS Core Principles©

One Side Learns From The OtherEndless Opportunities For Improvement There is no symmetry in nature. Adding to complexity of the interwoven nerves, muscles, and chemistry of the body, the cerebral hemispheres in animals are anatomically and neuro-physiologically switched – the left hemisphere controlling the right side of the body and the right hemisphere controlling the left. These switched hemispheres, combined with natural asymmetry, have the advantage of transferring information throughout the system extremely efficiently. When each side is ‘better’ at a specific task than the other learning becomes efficient, translating and transferring information from within the system from one side to the other automatically. In addition, the findings of the holonomic properties of the brain, prove that connections between different pieces of stored information in the brain are distributed over the entire system. This vastly expands the possibilities and abilities of our inherent potential. Building on those two huge factors: the switched hemispheres and the holonomic properties of the brain, when we take time to think through an action, the effect is infinitely multiplied. When we use attention to details of an action, or even better, mental rehearsal, we integrate intention and mobilization throughout the system without causing muscle tension and fatigue. Moreover and very importantly, the ‘less efficient’ side can learn from the other, since it is already inherent in the brain, and the system knows it already, by sure and successive steps, anything can be improved. What happens is that the entire system: attention, resourcefulness, experience and energy, choreographed, rehearsed and reviewed the action so that the actual execution is optimal, at least for this time – and next time will build on this and make it even better.

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MBS Core Principles©

PDQ: Patterns, Differences, Questions We look at every behaviour, physical structure and action, in patterns. All systems are connected: physiologically, neurologically, emotionally and cognitively. Therefore wherever we see something that catches our attention, we look for how and where it is reflected throughout the system. As we scan the pattern, we look for the simplest differences: differences between two sides, between areas of the body, in relation to the floor, in ways of moving. And we ask ourselves the simplest possible questions we can find: what is higher, lower, closest to the floor, or to another area of the body, longer, and so on. MBS is a system of questions, not answers. By asking the simplest questions, verbally or by touch, we provide a framework within which the student learns directly about themselves. These have to be the easiest questions, in order to guarantee success for both yourself and your student. A question such as ‘can you feel the places along your body that touch the floor?’ or asking ‘On which side do you prefer doing this movement?’ are easily answered and thereby empower anyone to find an answer, so they can continue to explore and learn. Asking the simplest questions is surprisingly challenging and takes some practice. The easiest guideline is to phrase it as you would to a 6 year old, asking simple facts that can be seen, heard, felt. For example: ‘what looks longer?’ ‘which leg feels steadier?’ ‘which side feels closer to the floor?’ ‘Turn around and notice which side you turn to first’. These questions force the practitioners to look for clarity and empower the student by giving them tasks in which they can succeed. With practice, you can develop this set of PDQ skills, into your most useful tool, as well as a method of affecting the most rapid and dramatic transformations.

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MBS Key Principle©

Quality of Movement Quality of Movement is generally measured by spectacular displays: distance, speed, height and power. MBS defines quality of movement by a different set of variables, which are based on precision. We begin by paying attention to the components of each movement in our range of ease. In this range the movement is of continuous speed, smoothness, direction, force and precision. Since this is where we are optimally organized, we can then learn how to expand our scope. Thus the movement is easily monitored and directed - it can be stopped, continued or reversed with the same quality and ease. Therefore, at any instance where there is a change from the ease flow, a change of pace, a change of direction, or a need for more force, we know the system is less congruently organized and it is time to stop and discover what we are doing. Am I holding my breath? Where is my attention? Is there a certain muscle or limb interfering with my aim? Am I trying too hard? This awareness in change of quality is important as a signal and an opportunity to learn. In pursuit of identifying these markers, we learn how to improve and progress with consistent integration, throughout all parts of the system. By integration we mean the entire organization and self-image within it, affecting a wholeness in one’s sense of abilities and in relation to the environment. By working with this precision, performance is heightened even when assessed by the accustomed measurements of distance, speed, height and power.

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MBS Core Principles©

Relationship to the Environment MBS work focuses on personal development and enhancement of human potential. In order to act most effectively in any circumstance, there has to be a balance between internal process and the relationship to the environment. Introspection and self-knowledge alone dissociate a person from their surroundings and create a mismatch between intention and outcome. Therefore, through the entire process of self-exploration, MBS develops skills for maintaining constant, on-going assessment of changes which take place internally, and gauges them in relation to simple environmental factors, such as the floor, a chair, a wall, or the horizon. With the aid of these objective feedback tools, we look to achieve multiple perspectives on ourselves from within and without. We do this in a variety of positions: lying, sitting, standing, and leaning. Applying this method of simultaneous internal and external feedback is a psychological concept, as well as physical technique. The easiest way to learn is by detecting differences and changes, and these external and simple environmental factors do not change. If we notice a difference in the contact with the floor or the chair, we can conclude that the change occurred within ourselves. This clear feedback establishes a reference point, which allows us to continue the exploration of how we organize ourselves. Developing this skill of multi-levelled attention, trains mind and body to be focused and alert, enhancing awareness and physical and mental balance. In addition, fluently alternating between internal and external feedback encourages systemic multilevel attention and learning, which primes the brain to absorb new information and re-pattern, as well as to initiate its own regenerative and learning capacity.

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MBS Core Principles©

Self Reference The primary goals of Mind Body Studies are to enable each person to know their abilities, exercise their strengths and optimize their resources for improved quality of life. A fundamental building block is to establish a personal code of communication with oneself. It is part of enabling each person to re-visit how and what they do, and to find ways of acting more efficiently and comfortably. We are educated to conform and fit within society, which is a practical and essential tool for survival. However, there are many things we do out of habit and because we haven’t had a chance to find alternatives, which do not serve us well. Frequently we are unaware that we are imposing unnecessary limits on ourselves. Building trust in personal judgement is key. We begin by providing the framework within which each person can explore what might be physically more comfortable: an easier way to lie, a comfortable distance for the arms, another way to think of a movement. Because our body is inextricably linked to our brain, all these seemingly little choices relate directly to how we observe ourselves, and how we interact with others. We base the system in questions, which encourages each one to look for answers from within, and to try what is best for themselves. This empowers each person to claim their right to decide what is best for them, which builds confidence and the ability to use self-reference. Through a process of simple movements, MBS develops skills for maintaining constant, ongoing assessment of changes, which take place internally. The movements are gauged in relation to basic environmental factors, such as the floor, a chair, a wall, or the horizon. With the aid of these objective feedback tools, we look to achieve multiple perspectives on ourselves from within and without, which re-acquaints each person with themselves and empower them to trust their knowledge of what is best for them. Most approaches to exercise define, measure and demonstrate the ‘ideal model’ of how a movement should be performed: how far to go, at what angle to lift a limb, at what speed or with a specified number of repetitions. MBS work enables each person to find what works best for their structure, stamina and selfimage, a process which is guided by an exploration of how to do things according to one’s own abilities. Rather than looking to emulate a model or an externally-imposed ideal, this expands personal best.

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MBS Core Principles©

Simplicity and Ease We want to make learning easy to understand and apply. This makes it enjoyable and empowers the student with a sense of achievement and ability, thereby motivating them to want more and learn better. Simple differences are easy to find and understand: such as, big/small, tight/loose, close/far, etc, so we look for simple differences, which can be identified and applied by a child or adult with clarity and ease. In addition to providing easy instructions, working within a range of ease is a framework for exploring what we do well. By contrast, our culturally ingrained belief of ‘no pain, no gain’ encourages going beyond that pleasant and easy range, reach a place of effort and difficulty, and keep pushing there, so that we keep practicing and reinforcing those very limitations. In fact, we become more and more experts at what we can’t do well. Apart from the risk of injury due to physical mis-coordination and stress, exercise and learning become synonymous with stress, discomfort and failure to progress efficiently. By this, we miss the opportunity to explore and discover how we organize ourselves where we are well organized and able to perform with integrated intelligence. Therefore, in this work, we constantly remind the student to do only what is easy and comfortable and remain within that range. When one is making a huge effort and working through discomfort, the system focuses on the effort and overcoming stress. That leaves very little ability to pay attention to the intricacies of how one performs in the range of ability, softness and ease. When we guide the student to keep within the area of comfort, they are not distracted and are able to pay attention, focus and discover how they use themselves optimally. Once the ‘how’ is clear, it becomes only a matter of quantity and range, and automatically expands.

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MBS Core Principles©

Variety and Variation Varying any activity prevents the patterns we use from becoming fixed and stimulates the brain and body to develop multiple pathways and combinations. Cutting-edge scientific research confirms that variation is the key element to brain and body rejuvenation. Multiple approaches to any activity stimulate un-used regions of the brain. Dendrites (neuronal ends) search and reach out to other dendrites, waking up entire areas of the brain. This stimulates activity in and across old patterns. The areas of the brain which ignite remain active and available for all mental and physical activities, optimizing self use. MBS movement sequences are fundamentally designed to explore variety. They comprise of hundreds of movement sequences and combinations, in which patterns are separated and re-assembled, gradually becoming more specific and precise. These combinations are targeted to experiment with patterns throughout the system. Unlike many movement and exercise approaches, MBS sequences are seldom repeated. Rather, variety and variation are systematically developed, interwoven and unravelled, in increasing complexity, which expands personal range of thought and action.

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