Category: Teaching Ai Chi

Overcoming COVID stigmas

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In 2020 I started looking for ways to make a difference in the midst of a frightening new pandemic. I read books about the Spanish flu of the last century that took the lives of some in my family tree, and learned that the annual flu shots we have available today stave off the evolving ancestors of that flu, saving the lives of many to this day. There have been historic global illnesses in the distant past, but it is good to remember that we have been through a pandemic just a couple of generations ago and we have learned to build tools to deal with it.

I then took an online contact tracer certification course, but soon sadly found that practicing my new skill would be difficult due to surprising responses on opposite ends of the spectrum. One place where I spend time chose not to provide any opportunities for this job which involves sharing news no one wants to hear, and another only offered full time positions, which was more than I felt I could handle.

Then came the realization that COVID did not end after a couple of weeks of illness for some of the survivors. Part of the population experiences a wild roller coaster ride of a broad array of continuous or intermittent symptoms, impacting their daily lives profoundly. This prompted me to explore the mounting research on the ill-defined phenomena that has been called long COVID, post-acute sequelae of SARS CoV-2 (PASC) or post-COVID syndrome, and I realized that Ai Chi could be helpful in addressing some of the more prominent symptoms. *Look for a manuscript I wrote about this in the December 2022 special COVID edition of the Journal of Aquatic Physical Therapy entitled “Ai Chi for Long COVID: Transitioning to a Post-Rehab Community Program.”

I then proposed a session on community Ai Chi for post-rehab COVID long haulers for an aquatic conference in early 2022, however it did not draw enough interest to hold the class. I then collaborated with an aquatic physical therapist knowledgeable in subacute rehab for long COVID and an aquatic expert in PTSD for a COVID Long Haulers Roundtable discussion at a larger aquatic conference later in the year. We were excited that it brought a high number of attendees from the United States and from around the world for the final class of the conference. They listened attentively and gave positive feedback on our presentations, but there was little discussion on behalf of the participants. Why is there such hesitancy around this topic?

I believe it comes down to a social stigma associated with COVID-19. We all want COVID to just go away, which has resulted in some minimizing its presence and others becoming hyper-vigilant, (a difficult task as best practices for dealing with this brand new virus emerged very slowly over time). The diversity of responses to COVID has made even talking about it a taboo for the majority of people who are tired of a world already filled with conflict. One person in our audience shared with me that she did not want to ask any questions or make comments because she did not want to risk upsetting anyone else.

This stigma is so strong that those who contract COVID worry about others judging them. Will people think they were socially irresponsible, without regard for other people’s health? Will they be villainized or ostracized by acquaintances, friends and family? This can lead to feelings of personal shame and a tendency to hide a positive test or illness from others, or to downplay their experience and not seek help when they need it. And because of this, we can only guess at the true prevalence of COVID or long COVID.

So what can we do in the face of these stigmas, as community aquatic exercise providers? Be aware that these stigmas exist. Set an example by being compassionate, non-judgmental and mindful in your communications with all. Use comforting, inclusive language and avoid terms which could be interpreted as marginalizing. One aquatic provider shared that she feared that her classes would shrink if they were marketed for COVID long haulers. While Long COVID is not a contagious disease that would preclude participation with others, her realization of the impact of this stigma is an important one.

COVID long haulers who want to improve breath, attention and focus, energy levels, strength and balance will find their way to Ai Chi classes, along with those with many other conditions who share these goals. Yes, we need to be aware of and support necessary adaptations for the special needs of each of our clients, but marketing and working from a goal oriented approach rather than a diagnostic one preserves personal privacy and offers protection against stigmatization. And if you find yourself in the midst of a discussion about long COVID, acknowledge the feelings your clients express, listen attentively and feel empowered to correct misconceptions with proven scientific data. Sharing Ai Chi is a gift you can give to everyone.

More information on this important topic is available from The World Health Organization (WHO) in their briefing, “Social Stigma associated with COVID-19.”

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Moment for mindfulness in Ai Chi: Water walking

Mindful movement mindfulness Sense of feeling Sense of hearing Sense of sight Sense of smell Teaching Ai Chi Uncategorized mpierce

Mindful water walking offers a great opener for your Ai Chi practice. As your body acclimates to the water, walking provides the opportunity to be introspective during movement in the water. Intentionally notice your sensory experience with kindness and curiousity rather than with particular expectations or judgment. Give your attention to how the water feels against your skin, the temperature you feel, the resistance of the water at particular areas of your body, the sensation of the ground beneath your feet, what you sense in different body joints, your breath… Notice the fractal patterns of the water ripples you create as you move. Listen to the sounds you hear with interest. What do you smell? If you feel discomfort while walking, you can choose to acknowledge that feeling and accept it as a part of your experience, or you can change the way you step. There is no right or wrong way of walking~ as with Ai Chi, however it turns out is how it was meant to be.

Mindful walking is an autotelic activity~ something that is done for its own sake rather than to accomplish a particular goal or purpose. Delight and centering comes in the act of fully noticing your personal experience without judgment, in the moment. A no less pleasant experience can occur with finding flow, in which you become mindless as the activity and your sensory experience merge together and you move on autopilot (see my April 25, 2017 post). You may also attempt to walk in a purposeful way to exercise particular muscle groups and improve your overall gait, which requires focus and attention in the moment, but has the intent of achieving a particular outcome. While all of these ways of moving hold their own benefits, they rest in different realms of which we should be aware as we share Ai Chi.

A special thanks to S Nelson for demonstrating water walking in Lake Michigan.




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Moment for Mindfulness in Ai Chi: Focus on Breath and tongue position

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Did you realize that your resting tongue position can affect your whole body? In research published in The New England Journal of Medicine in 2018, Bordoni et al found that not only is the tongue important for tasting, mastication, swallowing and talking, but it affects overall muscular function throughout the body. Positioning the tongue at rest just behind the teeth at the “palatine spot” on the roof of your mouth versus the mouth floor promotes by increased vagus nerve activity and influences general neuromuscular control. This includes activation of the diaphragm, which is not only important for breathing, but for core strength through inter-abdominal pressure regulation. Chilean physical therapist and temporomandibular joint (TMJ) expert Mariano Rocabado uses tongue clicking in his TMJ exercise regimens to locate the palatine spot.

Today, as you turn your attention to mindful breathing, focus on your breath with curiosity rather than with concern or worry. Being mindful is about noticing without judgment. If you are distracted, note the distraction and bring your attention back to the act of breathing. Let one hand rest on your belly as a cue to allow for space for your diaphragm to drop rather than restricting breath to the upper chest. Place the end of your tongue just behind your teeth on the roof of your mouth as you breathe in through your nose. What does that feel like? Where is the air going? Notice your stomach expanding outward into your hand to make space for the air.. What does it feel like as you let the air gently exit your body as it will, through pursed lips? Focus on your breathing for several cycles as you are able. A focused warm-up and contemplating are great initial steps in the water to incorporate breathing with mindfulness.

ATRI’s Ai Chi Day 2021 is now available at: https://ruth-sova-103927.square.site/product/ai-chi-day-2021/452?cs=true&cst=custom

And Ai Chi Day 2020 is now on sale: https://ruth-sova-103927.square.site/product/ai-chi-day-2020-recording/343?cs=true&cst=custom

We’ll look at focused warm-ups in our next Moment for Mindfulness in Ai Chi…

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Always something new…

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Ai Chi Day 2021 is nearly upon us, and it promises many valuable presentations to expand knowledge of this practice and to spark ideas for new applications. Since Jun Konno introduced Ai Chi to the world over 2 decades ago aquatic specialists and therapists have successfully shared it with clients with many different issues and in a wide variety of settings. When the 2011 tsunami in Japan left many fearful of water, Jun developed new Ai Chi steps to reestablish comfort in the water. When an aquatic expert in the Netherlands could not find warm water pools where she could share Ai Chi, she developed a faster version that brought many of the same result through a different approach. A pediatric therapist found ways to use Ai Chi to help children with neurological deficits. Other practitioners have brought Ai Chi to wounded warriors suffering from PTSD.

Jun Konno’s gift of Ai Chi has proven to be a very useful tool that can be adapted to many situations, if we look mindfully at the possibilities and do not get caught up in performing it in one particular way. Jun often shared the Japanese proverbial saying: “Willow will not break under weight of snow.” The strong branches of trees can support the weight of snow in winter, but if too much snow accumulates, the branches will break. However, the willow tree does not need to bear as much weight. Its flexible branches are able to bend so that snow falls off, yet they are strong enough to spring back in shape.

Those who have been vaccinated against COVID-19 also seem to be protected against the new variants of coronavirus, (at least for now). However the variants are more aggressive and spread more easily than the original virus, making those who are unvaccinated at a higher risk of contracting it. Even a mild case can lead to long lasting, often debilitating symptoms~ now recorded at a rate of one out of every three who have tested positive for COVID. Ai Chi holds the possibility of addressing many of the most common COVID symptoms, however mindful adaptations are needed to avoid relapses. Both the CDC and the APTA have developed guidelines for assessment and outcome measures for post-COVID syndrome for healthcare professionals, including evidence based tools for fatigue, breathlessness, exercise capacity, balance, pain, functional mobility, cognition and anxiety. The results of these measures will shape the Ai Chi practice for each individual. And a prudent model will be needed for safe and effective general community group applications for extended help once therapy services are exhausted. Once again, however it turns out is how it was meant to be.

Please register at the following link to join ATRI for a very special online Ai Chi Day on Sunday, July 25, in celebration of Jun Konno and Ai Chi:
https://ruth-sova-103927.square.site/product/ai-chi-day-2021/452?cs=true&cst=custom

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Warming up/cooling down

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Every aquatic exercise class has its stragglers. Some are usually timely people who encounter an unexpected delay. But many are habitually late, either due to a tight schedule or because they are most interested in the more active, challenging part of the class.

Why spend time warming up for exercising? Easing into movement gradually increases the blood flow to the muscles and gently challenges muscle flexibility without causing excessive strain. It primes the neural receptors in the muscles and joints to sense position in preparation for balance activities. It gives an opportunity to rehearse breathing and complex movements, optimizing benefits during faster paced portions of the class. And a warm up can be used to promote mindfulness~ focusing on the sensation of movement as an object of mindful awareness. When you move mindfully, you notice how you feel during the interplay of sensations from your muscles, joints, skin and mind. Your focus is on the quality of awareness and your experience of the movement rather than the quality of movement. Most importantly, however it turns out is how it was meant to be. Even with a mindful practice like Ai Chi, there is great benefit in preparation with breathing practice, reviewing difficult steps and extending an invitation to focus on the experience of the postures and movements in the moment. What a great groundwork for effective exercise! And when I teach an aquatic class, I find that arriving early for a personal warmup before class helps me to be better prepared and more present for my class participants.

I have also noticed that some class participants regularly exit the pool early to sit in the whirlpool while the class is cooling down. They’ve exercised to their limit and the warm swirling water looks so inviting… But the cool down portion of exercise is equally important. It prevents blood pooling in the legs, and gradually slowing down and stretching in the water will decrease the likelihood of a rapid blood pressure drop, lightheadedness, fainting or cardiac arrhythmias. A reverse order of the five “core” steps of Ai Chi (enfolding, enclosing, uplifting, floating and contemplating) can serve as a fun and relaxing cool down from Ai Chi practice. In a faster paced aerobic exercise class, ending with some stretching, a few repetitions of the full Ai Chi practice or Ai Chi in 3 sequence and mindful walking are good ways to cool down and leave participants feeling relaxed and peaceful. But heading straight to the whirlpool after vigorous exercise is inviting circulatory challenges.

The preparation for “something more” that occurs in warming up and the gradual return to functional mobility during cool down are important components that help make your aquatic exercise program the best that it can be.

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Is my Ai Chi practice mindful?

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The idea of “being mindful” conjures many different images. Perhaps you think of a Buddhist monk sitting cross-legged, meditating on the top of a mountain in a distant place. Maybe the phrase reminds you of being told as a child to “mind your manners” or “mind your own business!” Someone absorbed in doing a difficult task properly may also be described as being mindful. So when considering a mindful Ai Chi practice, the first question to ask is, what is mindfulness and how does that relate to Ai Chi movements?

In his on-line course “DeMystifying Mindfulness,” Chris Goto-Jones describes the primary goal of mindful movement as being to explore the sensations experienced during a particular movement or aspect of a movement with openness and curiosity. It requires attending to the felt experience with such attentiveness that the resulting movement is generally slow, gentle and deliberate. Mindful movement is making a conscious choice to focus awareness on the sensations associated with the movement, in the present moment and non-judgmentally.

So if you are dong an orderly practice like Ai Chi~ with the goal of moving through the prescribed Ai Chi steps in a set way, are you truly being mindful? Is your focus on experiencing the sensation of movement in the moment, or on doing the movement properly~ striving for a performance standard and judging yourself in your performance? If you do Ai Chi so many times that it becomes second nature and you enjoy the mesmerizing experience of “finding flow,” are you then being mindful? Or is this actually the opposite of mindful awareness~ like the “no mind” state of Zen Buddhism?

The key to finding mindfulness in Ai Chi lies in Jun Kono’s first premise, “however it turns out is how it was meant to be.” There are steps and a progression to Ai Chi that take attention~ setting a grounding posture to engage core muscles which give the basis for extremity and trunk mobility and for higher level balance and coordination activities. But it is understood that if you do the Ai Chi steps in a different order or create a new movement in the moment, that is how it was meant to be. This does not diminish the opportunity to to practice Ai Chi mindfully. You can choose to turn your focus to the sensations of how your skin, your joints and your muscles feel in the warm water as you move through it. You can choose to notice the ripples~ the relaxing fractal patterns created as your arms move in the water. Ai Chi has many benefits: to increase joint mobility, strengthen core muscles, enhance breathing, improve balance and reduce stress~ occurring concurrently during Ai Chi practice. Our wonderfully complex minds and bodies allow for us to give attention all of these.

Mindful movement does not mean being single-minded. We do not live in isolation tanks, devoid of input from the things around us. It is just the opposite. Being mindful is noticing and acknowledging everything that is happening in the present moment, with blinders off and without preconceptions. Then it is turning our attention to how our bodies are moving and feeling without being critical. It is accepting the present moment, not with resignation but with the reassurance that this is how it is meant to be.

Are you interested in learning more about GaitWay to Mobility? I will be teaching a pool workshop at the ATRI 2019 Fall National Aquatic Therapy conference in Chicago, November 7-10. For more information, visit the ATRI website.

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Ai Chi walking

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Ai Chi is an amazing practice in its pure form. But Jun Konno’s mantra that “however it turns out is how it is meant to be” opens the door to infinite possibilities for variations. It may feel right to prolong doing a particular step. You may develop your own “holding pattern” step to settle and reorganize in the midst of doing Ai Chi. One Ai Chi master has developed flowing ballet steps in her Ai Chi practice, while another has doubled the tempo to adapt to colder water temperatures. There are partnered versions of Ai Chi for those who are fearful of the water, with advanced mobility issues and for children.

“Warm water walking” is commonly recommended for post-injury and post-rehab patients who are not able to participate in other exercise classes. I like to include a walking variation of Ai Chi at the conclusion of my GaitWay to Mobility water walking classes. In the class we typically begin with a mindful walking experience, then ramp up to walking activities at higher exertion levels. Ai Chi walking provides a great way to cool down from higher level exertion, as it prevents blood pooling in the legs and lessens the likelihood of post-exercise blood pressure drops, lightheadedness, fainting and cardiac arrhythmias. Plus doing Ai Chi at the end of class leaves participants feeling relaxed and refreshed!

I often refer to the first 5 steps as the “core Ai Chi steps”, because they are performed in a planted posture that challenges the core muscles of the spine and trunk. They set the foundation for mindful movement and focused attention, and I like to do them in their traditional form. But variations on the middle steps are a great way to incorporate locomotion in Ai Chi practice. The Ai Chi steps can be a bit challenging until participants have practiced enough to be able to move without cues, so look to the movement needs and degree of attention engagement of your participants as you make decisions about introducing more complex variations.

An easy foray into Ai Chi walking is with the moving steps. Flowing is already a walking variation~ it is basically “braiding” or a “grapevine step.” Reflecting and Suspending transition to Ai Chi walking by moving in a prescribed direction~ alternating between left arm and leg over right and turning 180 degrees, with right arm and leg over left and turning 180 degrees. These movements can be done straight across the pool or in a circle.

The balancing steps are also prime walking steps, but require more cuing. I’ve included diagrams below outlining these movements.

In Accepting, shift back, arms back, front toes lift as usual, but as you shift forward onto the front foot and arms come forward, take a step forward with the back leg bringing weight forward, and repeat the cycle.

Accepting with grace follows the same pattern with a front leg lift in place of front toe lift and stepping forward with the back leg as the front leg comes down, weight shifts forward and arms come forward.

In Rounding the back leg comes forward toward extending arms, then lowers straight down to a forward position as the arms move back, rather than returning to its original position. The opposite leg is now to the back, and becomes the next leg to move forward toward extending arms.

Doing Balancing as a walking exercise is a great intermediate step for those who struggle with an extended single leg stance time in traditional Ai Chi. Lean into the forward leg with arms extending forward and back leg lifting behind. Then swing the back leg forward, arms and trunk extending back before setting the moving leg down in front of you. This leg now becomes the forward, stance leg as you repeat the cycle.

Not challenging enough? Do these movements going forward across the pool for several steps, then try them in reverse, moving backwards across the pool. Not only are you challenging different muscle groups, but your mind is working in new ways as well.

Music tempo sets the pace for water walking, and this is another adaptable variable to consider in your planning. I like to use a few tracks from Katrien Lemahieu’s Ai Chi in 3 music for a 10 minute Ai Chi walking cooldown.

Are you interested in learning more about GaitWay to Mobility? I will be teaching a pool workshop at the ATRI 2019 Fall National Aquatic Therapy conference in Chicago, November 7-10. For more information, visit the ATRI website.

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Sensing stability

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I recently had a class participant who had peripheral neuropathy due to lumbar spinal stenosis. Arthritic changes in her low back vertebrae were pinching the nerves traveling down into her legs, causing back and leg pain and loss of sensation on the bottoms of his feet. She had lost the ability to sense the bottom of the pool.

Balance is dependent upon input from vision, the semicircular canals in the inner ear, and from somatosensory receptors in our joints and muscles. My challenge was to find a way for this class member to do Ai Chi despite her somatosensory deficits. Thankfully, vision and her inner ear mechanisms allowed her to walk and function on land. But even standing still in the Ai Chi “core posture” was difficult, and that was where she needed to start. She held her own pretty well with contemplating, floating and uplifting, but after that point her trunk and leg muscles were working so hard to remain upright, that she felt back and leg pain creeping in. Fortunately, our pool had a sitting ledge, allowing her to sit as she performed the next few steps, but then it was time to stop moving and simply focus on breathing as the rest of the class moved through the remaining steps. Ai Chi cannot be done “wrong way,” however it turns out is how it was meant to be, and this was her way of doing Ai Chi that day.

Recent EMG studies comparing muscle activation during land versus water walking show that most leg muscles don’t work as hard in water as they do when walking on land. This could be due to arm movements during water walking, or to a lower stride frequency and shorter stride length that occurs as a result of  buoyancy and drag influence. Buoyancy also produces reduces ground reaction force, which may have had an influence on muscle activation.  Another causal hypothesis is that buoyancy and hydrostatic pressure may influence reflexes that are activated by pressure receptors in the body.

The gastrocnemius muscle is an exception to this~ it fires at similar levels on land and water and shows a continuous tonic activation in the water, likely in response to drag forces. And soleus activity is higher with weight loading in the water. This is important because weight loading stimulates activation of the joint and muscle receptors.

So what can be done to help somatosensory problems? Of course the degree of nerve damage causing the deficits will be the limiting factor, but joint loading and movement stimulate joint neuroreceptors and paced Ai Chi provides a supportive and safe environment for weight bearing and movement.

An Ai Chi guide must be aware of the physical issues impacting class members and invite changes when participants struggle or cannot maintain form. A “good” Ai Chi practice does not necessarily mean getting through all of the steps~ it is about the perfect experience of Ai Chi in the moment, as it was meant to be.

Join me in November for GaitWay to Mobility at the ATRI Fall National Aquatic Therapy Conference in Chicago. Go www.atri.org to sign up!

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It always comes back to Ai Chi

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The world is a bit unsettled at the moment. I’ve noticed that people seem less likely to respect boundaries than in the past~ opening doors marked “staff only” or unapologetically soliciting personal information over the phone. “Private” seems to be an invitation for exploration. And respect, civility and kindness too often seem to be forgotten~ especially with those you don’t know. This has the result of raising general tension levels and promoting distrust of others. When I get particularly bothered by such things, I am prone to commenting to my husband, “The world needs more Ai Chi!” and his joking response is “It always comes back to Ai Chi.”

And figuratively speaking, it does. Our society is better when we are more centered, more appreciative of our God-given gifts, more aware of our surroundings and more respectful of others. We need to rely more on our parasympathetic “rest and digest” nervous system than our sympathetic “fight or flight” nervous system. Sharing smiles and joy is contagious. Now Ai Chi is not the only way to accomplish this, but it is a very effective way to find equilibrium. Plus Ai Chi promotes so many other good things, like core strengthening, improved mobility, deep breathing and balance. It lowers blood pressure and slows your heart rate… So many good things come from this practice…

A few years ago, one of the Ai Chi Masters was in an accident that left her traumatized and immobilized in the hospital for an extended period. She shared that doing Ai Chi in her head was a calming, healing tool that helped her through a difficult time. When my busy mind keeps me awake at night, I do the same to bring calm that allows sleep to come. 

I have recently been sharing Ai Chi with a population with multiple comorbidities~ lots of health issues that make some Ai Chi steps overwhelming. I’ve had to modify or skip some of the steps, and to place a lot of emphasis on how to move, weight-shifting and breath. However it turns out is how it was meant to be, and I’ve seen amazing physical performance improvement in my participants, but the calm that comes with doing Ai Chi has been in the background~ until now. A new participant joined us whose main focus was finding centering and grounding and her enthusiasm as she experienced Ai Chi for the first time set the tone for the class. By this time the other class members were pretty adept at the steps we’d been practicing, and we hit that “sweet spot” of Ai Chi where everyone experienced the amazing calm that Ai Chi can bring~ that centering that automatically compelled us to turn to one another and say “ahhhh” and “Namaste” as the class concluded. 

Yes, it always comes back to Ai Chi…

Do you want to share Ai Chi with others? Check out learning opportunities at upcoming conferences and education days through ATRI.

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Your choice…

Music Teaching Ai Chi mpierce

It was the last class in an Ai Chi series, and we opened with Ai Chi in 3, a lively version of Ai Chi that was new to the class members. We transitioned to traditional progressions with Jun Kono’s Ai Chi Synchrony. Finally, we moved through the water to my favorite Ai Chi music, Carlos Nakai’s Canyon Trilogy. This music always reminds me of a wonderful family trip to Chaco Canyon in New Mexico many years ago. We set off in different directions to explore the ancient Pueblo ruins, each of us on our own journey into the past. Unexpectedly, soft flute music drew us to one of the dwellings, where we found our teenage son playing a newly purchased Indian flute. It was a precious moment that forever linked the good feelings of a special family time to the sounds of the Native American flute.

As our Ai Chi class concluded, one of the group members asked, “Can certain music make you feel sad?” I replied that studies of remote cultures around the world have shown that slow music with predominantly minor chord progressions have a universal effect of creating a feeling of sadness. I added that personal experience with music can also create emotional associations. She then shared that she felt sadness during Ai Chi Synchrony. This surprised me, as Ai Chi Synchrony is not in a minor key and her experience with it was limited to our class. Suddenly it hit me~ it was not the music that was affecting her emotions… It was me.

I love sharing Ai Chi with others. Ai Chi has many positive effects~ improving balance, enhancing breathing, extending mobility, core strengthening, pain relief, stress reduction… But the aspect that I most appreciate in this world that seems skewed toward a first response of anger and hate, is the ability to find centering and calm. One of my class members has commented that she feels tensed up a lot of the time, but when she does Ai Chi she is relaxed for the rest of the day. On this particular day I was feeling sad that a very fun series was coming to an end. I was also in the midst of processing some upsetting news I had recently received. At the start of the class, the group was fully absorbed in new learning with Ai Chi in 3. Ai Chi Synchrony brought familiar territory, and the group was more fully able to soak in the moment~ and to subconsciously absorb my shallowly buried unsettled feelings. Fortunately, the last music selection rescued my frame of mind and lifted the spirits of the class.

I have often asked my class participants about their favorite music genres to create customized playlists based on recognized attributes of relaxing music. Personal preference is the bottom line determinant as to whether or not music is relaxing, so what is very relaxing for one person may be less so for another. But in a class, there is another factor in the mix~ the chameleon effect of participants as they consciously and subconsciously mimic the leader. Ai Chi class preparation includes setting your internal tone as well as the external surroundings. Yes, your role is to be a facilitator but you cannot escape being a part of the experience as well.

What is the most relaxing class music? The leader’s favorite.

Upcoming Ai Chi classes in Evanston, IL: Join me doing Ai Chi at the Evanston Athletic Club on Tuesday and Thursday mornings during the month of September, 2018. Call (847) 866-6190 to reserve a spot.

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Reflections of nature

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It is an amazing experience to practice Ai Chi in a pond, in the ocean or in an outdoor pool in a beautiful place. Being enveloped in a natural setting enhances the relaxing body mind effects of Ai Chi. Taking in the fullness of natural surroundings, listening to the sounds of birds and animals nearby and noticing in the smells of plants and earth all work together to lower stress. But it is not always possible to find an environment in the heart of nature to do Ai Chi. We are often restricted to practicing in aesthetically bland community pools. How can you incorporate nature in your practice when you are not in a natural place? Research has shown that even viewing pictures of nature can be relaxing, especially pictures that include water. Likewise listening to recorded sounds of nature can reduce stress.

An app called “Relax Melodies” can help bring the sounds of nature to you, even when you are not in a wilderness. While it was designed to help create a relaxing atmosphere to go to sleep, it includes a great variety of sounds of nature, simple instrumentation and chants that can be combined to create a custom Ai Chi nature mix. As with music, memories and past experiences can contribute to how relaxing sounds are perceived to be, so having a variety of options to choose from allows for the factor of personal preference. And if you’re like me, you may be drawn to different mixes at different times.

After accessing the app on your mobile device, listen to the sound choices and pick relaxing sounds that you like, remembering the components of stress-relieving music: a slower rhythm, consistent volume (thunderclaps may not be an ideal choice), narrow pitch range and lack of a consistent “melody.” Some of my favorites include ocean, forest and birds combined with one of the gentle music choices like piano, flute, Zen or Sweet Hour Prayer.

If you are doing Ai Chi in a private setting or are teaching a class in a public venue, playing music or nature sounds is likely not an issue. But what if you are in a place with sound restrictions? Look for waterproof headphones with Bluetooth pairing to your mobile device. Some headphones are especially designed for swimmers and will stay in place as you move about.

And when the opportunity arises, don’t miss the experience of doing Ai Chi in a natural setting. Reflections are beautiful representations of something even more amazing.

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Everything Is Waiting For You

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One of my favorite modern poets is David Whyte. I like his works because they are mindful~ bridging universal internal wants and needs with the real world around us. Reading his words is fulfilling, but adding the sense of hearing and listening to him read his own poems adds an extra dimension to his mindful creation. His voice is mesmerizing as he repeats key lines and adapts his poem to the moment, speaking from his heart. I doubt that he ever expresses his poems in exactly the same way. As with Ai Chi, however it turns out is how it was meant to be.

There is a great opportunity during the contemplation step of Ai Chi practice. By definition, contemplating is looking at something thoughtfully for a long time. I like to begin and end my practice with this step, my arms floating on the surface of the water before me~ breathing in and bringing my palms skyward and exhaling as I bring them downward. I view “contemplation” as a “fill-in-the-blank” spot for Ai Chi. You can extend this step for as long as you like. You can contemplate about whatever you choose: empty your mind and just be; focus on the sensations of the pool floor below you, the water on your body and the air you are breathing; say a prayer; insert a meditation practice; listen to sounds of music, nature, or a mindful poem…

Today I offer a poem as shared by its author, David Whyte, a nice conclusion to Ai Chi practice: Everything is Waiting for You.

 

 

 

Water reflections

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This week marks the conclusion of my latest “pop-up” Ai Chi class. I love sharing Ai Chi with others. The physical benefits of core strengthening, extending mobility, improving balance, enhancing breathing and relieving pain along with the gift of internal calm and stress reduction are all things I want to pass on to others. But I always come away from each encounter having learned much myself as well. This series of classes was no exception.

The size of the shallow area of the warm water pool where I taught this class limited my class size, so it was easy to observe the participants and gauge the speed of progression to their needs. This particular group enjoyed new challenges, so while the movement patterns were consistent with each practice, I introduced a new concept or different type of music every time we went through the steps. And to make the experience personal, I asked participants about their class goals so that I could emphasize those aspects during practice. Because relaxing music has so much to do with personal preference, I asked them what type of music they liked and compiled a new Ai Chi Kitaro playlist based on their feedback.

I generally demonstrate from the pool deck while class members mirror my movements in the water as I give verbal directions. Landmarks have been helpful for large movements (“turn toward the wall,” “face the lap pool”) but figuring out which arm or leg to move was distracting for this group until I began specifying “right limb” or “left limb” which was opposite of what I was doing. When I noticed that space issues were restricting movement during “flowing,” we embraced the Ai Chi focus on roundness and transitioned the group to circling clockwise, then counterclockwise.

Ai Chi is considered a body mind practice~ with a primary focus on body stabilization and movement. Mindfulness is often considered to be something that “just happens” when muscle memory kicks in or when we achieve flow. I decided that I needed to know more about mindfulness, and enrolled in and completed an interesting and challenging online certificate program through the University of Leiden in the Netherlands called “Demystifying Mindfulness.” This led me to add a focused meditation to our practices, either between Ai Chi cycles or during an extended final “contemplating” step. While the goals of our group were primarily body focused, they appreciated this addition, gravitating mostly toward the breath-focused meditations that tie in so well with Ai Chi breathing. And I found that by focusing within, my eyes were opened to experience more around me.

Where do I start?

Teaching Ai Chi mpierce

Many Ai Chi instructors begin their classes with an experiential approach, interspersing details about what they are doing and why strategically as they discover Ai Chi together. The participants start in the water and the class begins by following the cues and movements of the teacher without much ado. I can appreciate that everyone has their own Ai Chi experience and “however it comes out, is how it was meant to be.” However, I tend toward a more pragmatic approach. I’m not a particularly “touchy-feely” kind of person (although I always appreciate a sincere hug!) and as a physical therapist I find myself presenting Ai Chi from a basically clinical perspective.

I start my first Ai Chi classes with about 15 minutes on land. I introduce myself, explain what Ai Chi is and the goals of Ai Chi practice. I give a bit of information about the history of Ai Chi and the contributions of Jun Konno and Ruth Sova. And I discuss balance on many levels, including how Ai Chi affects the balance of the sympathetic and parasympathetic nervous systems.

Next I introduce the different types of breathing, and we practice doing diaphragmatic breathing. I explain that Ai Chi should not be a painful experience, and talk about the effects of shoulder-depth water on joints and what participants can do if do too much and experience discomfort.

Finally we talk about core muscle strengthening and practice the posture used in the first 5 Ai Chi steps. I give a general overview of the Ai Chi movements and a final reminder: Remember, one of the primary goals of Ai Chi is to relieve stress, and “However it comes out is how it was meant to be.” I will give you verbal cues and demonstrations, but whenever you breathe or whichever direction you move is okay.”

The participants then get into the water and we start with 5 to 7 repetitions of movements 1-5 then 5-1, giving special attention to form and breathing. I teach from the pool deck, cuing for performance and naming each movement as we do it. Depending on how the class responds, I will move on to another round including more steps consecutively, always concluding with 5-1.

Some of the steps can be confusing, especially when the class is mirroring me, so I use pool area landmarks or body position to explain movements, (“Pivot toward the lap pool” or “Stretch the arm on your forward leg side behind you.”) As time and circumstances allow, I will introduce adding music to our practice and go through the sequence again with Ai Chi Synchrony playing. I gauge the number of repetitions we do based on available time.

To close, I thank the participants for sharing Ai Chi with me, remind them of our upcoming schedule and provide them with a laminated sheet with the basic Ai Chi steps so that they can practice on their own.

Often new members join our group at future sessions, so I review diaphragmatic breathing and the core posture used in the first 5 steps, and provide the new arrivals with a short laminated sheet explaining the basics that they can read later. I always reiterate that Ai Chi should not be painful and however it comes out is how it was meant to be. I decrease the amount of cuing over time and change the music to give variety. I watch the expressions and form of the participants to provide extra cues, encouragement or praise.

As the class becomes comfortable, participants often share which music and movements they like the best or least, and why. If one movement is particularly confusing or difficult, I will review it and we will practice it separately. And if a movement is too difficult or continues to produce anxiety, all or some of us may do fewer repetitions or skip it altogether.

In a world where stress runs high, it is a joy to share Ai Chi.