Tag: body mind

Finding quiet

Ai Chi mindfulness mpierce

Life can be quite hectic, particularly when changes are in action. Changing seasons bring different demands~ perhaps pulling different clothing out of the back of the closet or scheduling visits from HVAC professionals to assure that our homes are ready for upcoming weather. Holidays may bring added preparations for gatherings of friends and family, putting up decorations, preparing special dishes, making or buying gifts for loved ones, or reaching out to those who need special help. Whether the busyness of these interludes is joyful and exhilarating or is taxing, it is good for our souls to find moments of quiet and centering amid all the action.

My favorite way to find calm is by doing Ai Chi. I take full advantage of swimming pools, rivers, lakes and oceans when I have the opportunity and join local centers with warm water pools for a steady resource. A focus on breathing and gentle excursions of my limbs and joints nurture my body, mind and spirit. However, sometimes I cannot do Ai Chi. Weather permitting, going for a walk in a natural setting can inspire inner peace and calm, as can listening to poetry or music, or even singing. But there are times when I find myself looking for quiet and mindfulness. Just as doing Ai Chi with others enhances my personal experience, I have found that meditating with others multiplies the gains of mindful practice. Jun Konno guided those doing Ai Chi that there is no one right or wrong way to do Ai Chi and that each practice is unique and personal. I learned that the same is true about meditation from my cousin who hosts group sessions by Zoom.

If you are interested in experiencing an effortless guided meditation or simply basking quietly in calming spaciousness alongside others, email [email protected] for information. Bruce and his wife Elly offer Zoom sessions at various times of day to accommodate participants from multiple time zones.

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Distracted- or embracing…

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I was well into my Ai Chi practice at our local YMCA, when I heard someone clear their throat on the deck nearby. “I’m going to use this lane in 10 minutes,” she said. “I’ve reserved it for a private swimming lesson.” I had signed up for an hour and had felt lucky to nab one of the 2 lanes that were not shared with another swimmer, (a practice established when COVID began). I sighed and moved to another lane to begin my practice again. This time I was next to a lap swimmer who did a lot of splashing. Our carefully devised plans do not always work out, and while both positive and negative life events can raise stress levels, it is the unexpected changes that are the most difficult and stressful~ the changes we didn’t count on.

As I began my practice again next to the splasher, my mind turned to a conversation I had during a Zoom meditation session a few weeks earlier. After sitting in silence with our group for 30 minutes, our leader asked about our experience. I happened to have an “ear worm” during the whole session~ a song stuck in my head that played relentlessly, over and over. I asked if the participants had any advice for getting rid of distractions like that, and the leader asked why I needed to have it gone. My immediate response was that it was too distracting to enjoy the peace of meditation, but I mulled over his reply later. There will always be distractions in our lives and we can choose to allow them to make us feel stressed, or we can accept that they are there and go with the flow. I could have made that song a part of my meditation rather than an annoyance. I could let the sound and feeling of the splashes become a positive part of my Ai Chi practice. We always have a choice.

Ai Chi is practiced all over the world. The most peaceful place that I have done Ai Chi was in an indoor hotel pool in Stockholm. The pool was dimly lit by 2 pots of fire, and only one other person (a silent Swede) was in the pool. It was easy to find calm in this beautiful space. My blog statistics show views from across the globe and I am curious about the Ai Chi experiences of practitioners in other places. Please share a snapshot of your Ai Chi practice (either a picture or a brief written summary) in the comment section.

And if you are interested in sharing your cultural experiences with the larger Ai Chi community, the Ai Chi Newsletter is interested in highlighting Ai Chi from around the world. Please contact Julie at [email protected] to share. Photos need to be in high resolution (original photo files are the best option). They also need a contributor name and email contact, plus a brief description (photo caption) of what/where the photo shares, and permission (technically from anyone recognizable in the photo) to publish.

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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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Pushing buttons

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What are the triggers that get your ire up? What can shift your feelings of calm to sudden agitation? What pushes your buttons?

At some point, everyone feels threatened, disrespected or challenged on important personal core issues. We have a built in system that responds to these intrusions to the push of a button. The autonomic nervous system works subconsciously and automatically, under cover. Its two components are the sympathetic nervous system and the parasympathetic nervous system. The sympathetic nervous system powers us to protect ourselves and those we love. It energizes us to flee when we need to. Its short neural pathways work quickly to fuel our passion by the release of hormones that make us more alert, increase our heart rate and prime our muscles for action. The parasympathetic nervous system provides a counterbalance to this, allowing rest, recuperation, calm and relaxation that we long for in our hectic lives. It operates using the longer pathways of cranial and spinal nerves that do not allow for “instant calm” in the same way that the sympathetic nervous system brings instant elevation. The parasympathetic nervous system operates on a more gradual basis, a long decrescendo in contrast to the sharp staccato notes of its opposites. The autonomic nervous system is always at work, maintaining an underlying balance between these systems so that our bodies can function optimally for whatever we encounter.

You can intentionally pump up your sympathetic nervous system by listening to fast paced music, engaging in a pep rally or participating in a thrilling sport. Likewise, an exchange of inflammatory words and trigger topics can activate a sympathetic reaction that you may later regret. We cannot stop our sympathetic nervous system from working, (nor do we want to), but we can learn to manage what sets it off at the wrong times. An important step to gaining this self control is to be aware and ready for the things that cause us to be reactionary. Recognize when others say upsetting things, take a deep breath and give yourself time to find a place of calm, rather than reacting immediately. Sometimes the answer is to avoid trigger situations and step away from encounters that are unfulfilling and promise only negative outcomes. Cultivate finding calm on a regular basis. Your solution may be listening to relaxing music, reading uplifting words and poetry, being in nature, gazing at art, meditating, praying, engaging in mindful movement (like Ai Chi) or simply breathing deeply. Smile more and intentionally show respect and appreciation for others. Studies show that smiling stimulates the release of the hormones dopamine and serotonin in the brain, which increase feelings of happiness and reduce stress. And smiling, respect and thankfulness are contagious, brightening the world for you and for all you encounter.

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Look at this!

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The Ai Chi step Freeing is the most common spontaneously named “favorite” movement in my classes. I hear words like “I finally feel like I am moving normally!” and “It feels so good!” What is special about this step?

In freeing, you start in a grounded position and add movement. You turn as far as you can comfortably. You follow your hands as they skim across the surface of the water, creating ripples and fractal patterns. Start grounded, move comfortably and watch with eyes wide open.

The component of focused attention on gazing with intent reminds me of my horseback riding experience, where the horse was able to follow my direction simply by where I looked. The subtle weight shifts that accompanied my eye motions cued the horse to move in that direction.

I once had a physical therapy patient with severe neck pain who subconsciously turned her entire body when she needed to look to either side, rather than shifting her gaze. Our plan to re-establish neck mobility started with simply moving her eyes as far as she could comfortably from one side to the other. I associated this response with dependency on habitual patterns (as described by Moshe Feldenkreis), but maybe something else was at play… Perhaps subconscious hyper-protective responses were influencing her reluctance to move her eyes~ sending messages to inhibit weight shift at the same sensitive level that horses can perceive from riders. Restoring her ability to shift her gaze was an easy but vital step in her return to functional motion.

So what does this have to do with Ai Chi and why Freeing feels good? Freeing hits us on many levels. It brings tiny muscles surrounding your joints and the most primary levels of motion into play, which is especially appreciated by those who have movement challenges. The buoyancy of the water provides a comfortable support so that you can move to the available extremes of trunk, neck and shoulder motion~ and almost magically that “end range” keeps extending the more you move. That feels good, especially if a once painful movement doesn’t hurt. And a focused gaze allows you to give attention to the patterns in the water that your movement creates, stimulating “relaxed but alert” alpha brain waves. Ai Chi is a progression of steps and Freeing is dependent on what comes before~ the initial core activating steps and crescendo of arm and trunk movements. Combining focused gaze with movement is the icing on the cake~ and something to celebrate and feel good about when it happens.

Do you want to know more? I will be presenting “Ai Chi Boosters” as a part of Ai Chi Innovations sessions at the ATRI International Symposium, June 19-22, 2018 at the Sanibel Harbor Marriott Resort and Spa. This conference is an invaluable resource for those interested in aquatic rehab and fitness. Please follow this link for more information~ I hope to see you there! http://www.atri.org/Symposium18.htm

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Balancing act

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Our bodies rely on a wide array of sources to maintain balance. The sensation of the ground beneath our feet and messages from receptors in our joints give our brains data to keep us upright. We get additional positional information based on what we see. And our inner ears have a system using fluid movement on tiny hairs in multiple planes to give information about our position in space. These somato-sensory, visual and vestibular systems work together with varying degrees of impact depending on the circumstance. If we’re standing on an unsteady surface like a boat or a grassy lawn, the somato-sensory system gets a real workout. We usually rely heavily on vision for balance but it is of little to no help in poorly lit or dark places. An inner ear infection can completely disable the vestibular system. When one system is limited, the others step up to keep us balanced. And sometimes other influences like drugs, medications, alcohol, changes in blood pressure and illness affect the ability of these balance systems to do their job.

Balance also relies on good core strength, muscle symmetry and mobility so that our bodies can react to all of the balance information coming to us. I had to wear a “moon boot” on my left foot for many weeks after I broke a small bone in my foot. Even after x-rays showed that my foot was healed, being immobilized left my ankle so weak that I was unable to walk across the room on my tiptoes without losing my balance.

Our bodies are constantly adjusting to maintain balance without our even realizing it. I took a series of English horseback riding lessons a few years ago. One of the first things I learned was that I could signal my horse which way to go simply by looking in the desired direction~ without consciously shifting my weight or even turning my head. When I gazed in the direction I wanted to go, the horse was able to pick up on my intent through subtle changes in the distribution of my weight. But unbridled intent can have unintended consequences. Horseback riding instructors warn new riders to avoid OVER-looking and sending confusing messages to the horse. A tense or intense rider may set off an escalating sympathetic nervous system (fight or flight) response in both the horse and in herself. There is a constant interplay between internal and external balance that can affect those around you~ even horses.

It is equally important to nurture body, mind and soul~ physical balance, muscle strength, mobility and internal equilibrium and calm. That’s why I like doing Ai Chi.

Do you want to know more? I will be presenting “Ai Chi Boosters” as a part of Ai Chi Innovations sessions at the ATRI International Symposium, June 19-22, 2018 at the Sanibel Harbor Marriott Resort and Spa. This conference is an invaluable resource for those interested in aquatic rehab and fitness. Please follow this link for more information~ I hope to see you there! http://www.atri.org/Symposium18.htm

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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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Mindful Responses

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When we are injured, our bodies have an involuntary protective reaction. Our muscles tense and spasm around the injury site, limiting movement to stressed joints and soft tissue structures and guarding us from further physical insult. Once the trauma is over, we need to begin the path of healing and return to normal movement patterns and function. Our muscles are good first responders, but sometimes they don’t know when to stop and we enter a dysfunctional pain/spasm cycle that is hard to escape. The water provides a safe environment to find this recovery. The buoyancy of the water provides support and holds us up so that we can move more fully once again. And proactively, if we build a strong muscle core in a safe environment, we are better able to respond to potential threats and to lessen or even avoid injury.

So it is with our spirit. When we experience threats in our lives, our unconscious tendency is to guard ourselves and resist change~ we react with an involuntary protective spasm of inward focus and preservation to avoid further harm. In his book, “Before You Know It, The Unconscious Reasons We Do What We Do,” John Bargh sites a political psychology study where a group of liberal students first imagined a troubling personal scenario, then were surveyed on their attitudes toward social issues. Their imagined trauma resulted in an expression of a social outlook that was on par with those of conservative students who had not been biased by threat. Fear temporarily led the liberal students to react to target social issues with an atypical, involuntary protective response of preservation. They were caught in a guarded “pain/spasm” cycle of inward focus. But just as our bodies need to return to normal movement patterns in a safe environment after injury, our spirits need to regain the flexibility to be able to move from inward focus to a conscious perspective after being threatened.

Regular practice of Ai Chi provides a safe environment for the spirit to move from inward focus to mindful function in the world. The warm water, slow regular movements, relaxing music and focus on breath enhance nourishing rest and digest parasympathetic nervous system activity and stimulate parts of our brains that promote a relaxed and alert state. The stage is set to look within and understand ourselves, and then to reach out to others and see the world around us. And just as building core strength prepares us to meet physical challenges, proactive cultivation of mindfulness allows us to build inner strength to be better prepared for conscious response to potential life challenges.

You must look within for value, but must look beyond for perspective.

Denis Waitley

Water reflections

Teaching Ai Chi mpierce

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.

Finding mindfulness

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There is a lot to think about when you do Ai Chi: how to do diaphragmatic breathing; how to move and which way to go; maintaining postures; staying balanced on a decreasing base of support… Your instructor’s demonstration and verbal cues help, but the most reassuring comment is, “however it turns out is how it was meant to be. “

After a session or two, things begin to come together. You start to feel like you know what will be coming next. Your breath is tied to your movements, and you are effortlessly moving to new bounds. Your balance is actually getting better! Then you realize that you have a “favorite move.” You notice the patterns of the ripples as your arm caresses the water. The haunting music fills you with each breath. Maybe you even find “flow-time,” losing track of time as you enjoy this experience… You are calm, centered and in the moment, equally aware of yourself and your surroundings. You are mindful.

Finding mindfulness is a very personal experience. An outside observer has no way of knowing if you are mindful or not. There is no objective way to measure it. No two people experience mindfulness in exactly the same way, and no two mindfulness experiences will be identical for you.

There are many paths to finding mindfulness. Coursera offers a free 6-week online course on “De-mystifying Mindfulness” through Universiteit Leiden in the Netherlands that provides a comprehensive introduction to mindfulness and many practice techniques. This self-paced course is a good way to gain insights into this aspect of Ai Chi. And if you are in the Chicago area, please consider joining me doing Ai Chi:

Ai Chi Workshop

Tuesdays and Thursdays from 10:30-11:30 AM,  Oct 10-Nov 3, 2017​

Evanston Athletic Club, ​1723 Benson Ave, Evanston, IL, 60201

CAC member: $10 per class or bundle all 8 classes for $60;

Special non-member price: $15 per class or a bundle of all 8 classes for $80.​

Call (847) 866-6190 to sign up (space is limited).

 

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.

The 30 second relaxation break

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While Ai Chi is a stress reducing aquatic practice, some of the relaxing benefits can be experienced out of water as well. Deconstructing Ai Chi practice to focus on simple movements and breathing on land can produce physical changes, such as lowering blood pressure and heart rate. Apparently I was a bit anxious on a recent visit to a new doctor, causing my blood pressure to be high. My doctor said that she would return to retake my blood pressure in a few minutes, and I took the opportunity to run through the Ai Chi breathing and motions before she returned. She was surprised at how much my blood pressure had diminished in just a few minutes. I have found that just thinking about the Ai Chi steps allows me to fall asleep at night before I get through the entire sequence. Add relaxing music and the benefits are even greater.

Even if you do not recall all of the Ai Chi steps, you can still reduce stress with body awareness and focused breathing. Ruth Sova suggests regular practice of the following quick relaxation exercise:

“The first step to relaxation is to become aware of what the body is doing. Take some time to move slowly. Experiment with simply pronating [turning palms up] and supinating [turning palms down] your hands for two minutes. More relaxation will be gained as more attention is paid to the smallest movement of the hand, wrist, or eyes. With that deep relaxation and focus, the brain will become more alert, and mental-development and self-efficacy will improve. More is discovered each time it is done.

After several practices of moving only the hands, add coordinated diaphragmatic breathing to the hand movement. Inhale slowly into the nose (with tongue behind the top front teeth) as the palms turn up (supinate) and exhale slowly out of the mouth as the palms turn down. Continue to watch and think about your hands. Do this exercise a few times everyday or every time you feel overwhelmed with stress, anxiety, or tension. Thirty seconds can make a big difference in your health.”

Excerpted from Ai Chi – Balance, Harmony and Healing by Ruth Sova. The book is available at https://squareup.com/store/ruth-sova.

Why should I practice Ai Chi?

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However it comes out is, how it was meant to be… right? So why practice Ai Chi?

Practicing Ai Chi can take your experience with it to another level, as muscle memory~ or more technically, motor learning comes into play. Basically, you don’t have to occupy your conscious mind with thinking about when to breathe or which way to move, because you already know it. It’s like typing, or riding a bicycle, or playing a musical instrument. There are three phases of motor learning, with each phase integrating the “how-to” to open the door for new experiences.

When our boys were first learning to ride a bicycle, they started with training wheels so that they could get the feel of the basics without worrying about the influence of controlling lateral sway on balance. We gave them lots of verbal instruction and encouragement at the beginning. They were able to focus their attention on pumping the bicycle pedals and steering in the direction they wanted to go. They were learning how to make the bicycle work. This cognitive stage of motor learning relies on vision and figuring out the mechanical basics, or how to do it. Soon they were comfortable with the groundwork for function, and able to move on to the associative stage, learning to ride their bikes more accurately. When we removed the training wheels, we took them to a large open parking lot so that they would not have to worry about staying within the bounds of a narrow sidewalk. There they could practice on keeping their balance while moving. When they were pretty steady, they graduated to ride on the more challenging sidewalk in front of our house to focus on controlling their bikes. Soon they could ride their bikes anywhere~ they leapt onto them and raced around the neighborhood without giving the logistics of balance or bicycle control a second thought. They had reached the autonomous stage where riding a bike just happened. And those bicycle-riding skills are now deposited in their memories so they can get on a bike and ride without thinking, even if months or years have passed since they had last ridden.

Practicing Ai Chi uses these same phases of motor learning. In the cognitive stage, you will rely a lot on vision, watching your instructor and listening to her verbal cues. Not worrying about doing it wrong allows you to focus on the various aspects of the mechanical basics at this early stage of learning. The benefits of Ai Chi surface even as you start this practice~ feeling more relaxed, breathing more easily, moving farther, improving your balance, strengthening your core~ but it is all on a continuum. In the associative stage doing Ai Chi starts to come together~ you automatically notice and tweak your posture, knowing when to breath is more natural and you realize which direction to move even before the instructor cues you… Soon the movements and breathing and postures just happen and you can give your attention more fully to the way the water feels, the joy of moving, the rhythm of the music and sounds around you, and how you feel as you do Ai Chi. We are often impatient by nature, but practicing Ai Chi is like so many things we encounter in life~ accomplishment and fulfillment come by experiencing every step of the journey.

Balancing

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This is one of the more challenging movements. You will be maintaining a single leg stance throughout the repetitions for each side. And the more turbulent the water is, the greater the challenge. Use your arms and adjust the way you shift your weight as you move to maintain balance. That’s the thing about maintaining balance~ movement requires constant adjustment and adaptation.

We are constantly seeking balance of time and energy in our multidimensional lives. There is an old saying that “All work and no play makes Jack a dull boy.” Jack has lost his work/leisure balance. We need to balance our time with family and friends to grow rich bonds, and to allow for solitary time to know ourselves. Physical fitness is important to keep our bodies healthy, but we also need to challenge our minds with reading and learning new things, and our souls with attention to spirituality.

There are times in our lives when we find ourselves out of balance by choice or circumstance. Perhaps a family member is ill and needs more of our time and attention than usual. A career may end abruptly. An aspiring Olympic athlete will need to devote a tremendous amount of time and energy to her sport to achieve her goal. Many aspects of balance shift when you become a parent~ and when your nest is suddenly empty. These universal changes challenge our equilibrium on many levels, but we can find balance even in the process of change. As you move through the challenges of this next movement, consider the challenges of balance in your life.

Balance: Blow out as you reach both arms out in front of you while lifting your left leg behind you in a “superman” pose. Stretch as far as you can comfortably, then breathe in while bringing your arms behind you with slightly bent elbows and swinging your left leg to the front, lifting it to a comfortable level. Complete all of the repetitions before pivoting 180 degrees and repeating to the other side.

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Rounding

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Roundness is important in Ai Chi. A circle implies wholeness, enhancing internal and external harmony. There are no sharp edges or defined corners, no roughness or coarseness. The smooth quality of round movement avoids joint and soft tissue strain.

Roundness is all about us~ from the sun and the moon, to shapes in nature and beautiful things we create. Appreciate the wholeness of roundness as you experience this movement.

It is important to note that those with upper back problems should give particular attention to limits of motion during Rounding. Bending forward to extremes may restrict the space where nerve roots exit the spine or bulging discs may encroach upon irritated nerves, causing discomfort. Move slowly and pay attention to your body, avoiding ranges that bring on symptoms. As with Accepting with Grace, only lift your leg as high as you feel comfortable. If you are unstable balancing on one leg you may only be able to lift your foot an inch or two off the floor of the pool to be challenged. That’s okay~ practice at your challenge level will extend what you can do.

Rounding: Breathe in as you step back and shift your weight onto your right foot, at the same time bringing both arms behind you with slightly bent elbows. Blow out through pursed lips as you shift your weight forward onto your left leg, bringing your right leg and both hands together in front of you. (*If you have upper back problems, this is the point where you need to move carefully and avoid extremes). Complete all of the repetitions before pivoting 180 degrees and repeating to the other side.

round2b round2a

rounding

 

 

 

 

 

 

 

 

 

Accepting with Grace

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From Accepting we move on to Accepting with Grace.

What is grace? I googled “grace” and serendipitously the first definition seemed tailor-made for Ai Chi:

Grace: ɡrās/ noun

simple elegance or refinement of movement.

“she moved through the water with effortless grace”

synonyms: elegance, poise, gracefulness, finesse;

Accepting with Grace is challenging, but the buoyancy of the water provides the support to move with finesse. This movement is exactly like Accepting, with the addition of gently lifting your front leg as you bend backward. If your hamstrings are tight or if you are a bit unsteady standing on one leg, you may want to start out just lifting your foot a few inches off the floor of the pool and work on increasing the range of motion over time.

Soon you will be moving through the water with effortless grace… free and flowing… automatically breathing deeply, maintaining good posture without thinking about it, experiencing rather than concentrating, movement as art…

Accepting with Grace: Breathe in as you step back and shift your weight onto your right foot, at the same time lifting your left leg in front of you to a comfortable height and bringing both arms behind you with slightly bent elbows. Blow out through pursed lips as you lower your left leg, shift your weight forward onto that leg and bring your hands together in front of you. Complete all of the repetitions before pivoting 180 degrees and repeating to the other side.

grace

Accepting

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Now we move to accepting. Accepting challenges balance a bit. You’re moving more~ shifting your point of stability. Accepting yourself for where you are, here and now. Feeling the gentle caress of the water around you as you move through it. Sensing the surface beneath your feet as you shift backward and forward. This is mindfulness~ giving direct attention to body and breath, focusing on the moment while calmly accepting one’s feelings, thoughts and sensations.

Accepting: Breathe in as you step back and shift your weight onto your right foot, at the same time reaching both arms behind you with slightly bent elbows. Blow out through pursed lips as you shift your weight to your left foot and bring your hands together in front of you. Complete all of the repetitions before pivoting 180 degrees and repeating to the other side.

Ai Chi founder Jun Konno demonstrates the first 10 steps in this video to the soothing sounds of Ai Chi Synchrony:

 

 

Contemplating Ai Chi Beginnings

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Ahhhh… Ai Chi….

Contemplating: You are standing shoulder deep in comfortably warm water. Your feet are shoulder width apart, and your knees are softly bent with your arms stretched out on the surface of the water in front of you. Slowly and deliberately you breathe in through your nose, filling your lungs so deeply that your stomach pushes outward. Then, just as deliberately you relax and blow the air out, pulling your shoulder blades together, tucking your tummy, and sensing the feel of water on your body… Breathe in again, palms up; breathe out, palms down.

Contemplating… And so it begins.

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Ai Chi is a relaxation practice that shares some physical similarities and accomplishes some of the same goals of land-based T’ai Chi, but the addition of moving through water adds an extra dimension to this relatively new body mind practice.

Ai Chi was created just over two decades ago by Jun Konno, a former Japanese Olympic swimming coach, and is now practiced all around the world. Jun Konno was working with older adults in Japan using a two-person water relaxation program called Watsu, but he found that many older people were uncomfortable with the close holding and innate intimacy of that program. He developed Ai Chi to be a bridge to Watsu, but it quickly gained popularity as a stand-alone technique.

What does Ai Chi mean? Jun Konno named Ai Chi after his daughter Ai, which means love in both Japanese and Chinese. Chi means life energy. T’ai Chi is spelled the same way, with only a “t’” in front of it, but its meaning has a different origin. T’ai chi ch’uan” translates directly as “supreme ultimate fist” with chi representing the fusion of Yin and Yang into a single ultimate ~ the familiar circular interlocked paisley sign.

If Jun Konno is the “father of Ai Chi,” Ruth Sova would be considered the “mother.” Ruth Sova is the founder of ATRI, the Aquatic Therapy and Rehab Institute, and as an internationally recognized aquatic fitness leader, she has espoused Ai Chi and become the English speaking spokesperson for this practice. ATRI sponsors national conferences and educational sessions for therapists and fitness specialists throughout the United States where Ai Chi practice is shared.

Ai Chi is about balance~ physical balance which comes with core strengthening and the challenges that happen as you hold yourself upright while moving through the water~ the balance between our sympathetic “fight or flight” nervous system and our parasympathetic “rest and digest” nervous system~ the balance between mind and body as your focus on breathing, posture and movement becomes automatic ~ the balance between air and water.

Today I leave you to contemplate a water poem by David Whyte:

WHERE MANY RIVERS MEET

All the water below me came from above.
All the clouds living in the mountains
gave it to the rivers,
who gave it to the sea, which was their dying.

And so I float on cloud become water,
central sea surrounded by white mountains,
the water salt, once fresh,
cloud fall and stream rush, tree roots and tide bank,
leading to the rivers’ mouths
and the mouths of the rivers sing into the sea,
the stories buried in the mountains
give out into the sea
and the sea remembers
and sings back,
from the depths,
where nothing is forgotten.

— David Whyte
from “River Flow: New & Selected Poems”
©2012 Many Rivers Press