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Musician Wellness & Leadership
explore your relationship to yourself, your role, the team. Build Mental Skills Expand Emotional Literacy Sense Creative Intuition with compassion & personal excellence. |
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For these other resources, contact Gwen
Musician Wellness workbook
Evocative questions re Mindfulness, Trust & Truth, Wonder,
Thanksgiving, Freedom & Flow, Sensing, Service and Self Care.
Process of wise discernment
what am I thinking/feeling/sensing in this moment and it is aligned with who I am and what I want?
https://tests.enneagraminstitute.com/tests.enneagraminstitute.com/
Flow 5/4/3/2/1.
What is Flow? Cycles of Flow, How to tip into into it. Set up Flow Rituals.
Musician Wellness workbook
Evocative questions re Mindfulness, Trust & Truth, Wonder,
Thanksgiving, Freedom & Flow, Sensing, Service and Self Care.
Process of wise discernment
what am I thinking/feeling/sensing in this moment and it is aligned with who I am and what I want?
- Aware of what you’re thinking/feeling/sensing (mind) Anchored (heart) into who you are
- Attuned to your voice (gut) and Align it with what you want…. Allowing loving kind action to unfold.
- SMART goals
https://tests.enneagraminstitute.com/tests.enneagraminstitute.com/
Flow 5/4/3/2/1.
What is Flow? Cycles of Flow, How to tip into into it. Set up Flow Rituals.
| flow_ritual.pdf |
MOVE BODY
Swing arms, jumping jack’s, run up & down the stairs.
*Qi Gong movement https://www.youtube.com/watch? v=ggBquoSEmhA&t=69s
*Yoga for musicians https://www.youtube.com/watch?v=Omjx0f6E2nk&t=9s
*Pilates for fluters https://www.youtube.com/watch?v=wBVnLByUOaU
Power Pose https://www.youtube.com/watch?v=C4ACeoqEjeA
https://www.youtube.com/watch?v=C4ACeoqEjeA
Laughter Yoga
5 GJ intercostal stretches - https://youtu.be/XBhSoMImzps
Lorna breathing ex - https://youtu.be/Pw8az8lxMVg
BRAIN
Wiggle your toes to get blood pumping up to brain.
Brain Gym - https://www.stylecraze.com/articles/simple-brain-gym-exercises-and-its-benefits/#gref
Brain Health - Dr Daniel Amen and Dr David Perlmutter (top researchers)
https://www.amenclinics.com/blog/12-prescriptions-for-creating-a-brain-healthy-life-part-1/
https://www.drperlmutter.com/5-keys-eating-better-brain-healthp/
Magic of Maybe - Dr Sapolsky
Swing arms, jumping jack’s, run up & down the stairs.
*Qi Gong movement https://www.youtube.com/watch? v=ggBquoSEmhA&t=69s
*Yoga for musicians https://www.youtube.com/watch?v=Omjx0f6E2nk&t=9s
*Pilates for fluters https://www.youtube.com/watch?v=wBVnLByUOaU
Power Pose https://www.youtube.com/watch?v=C4ACeoqEjeA
https://www.youtube.com/watch?v=C4ACeoqEjeA
Laughter Yoga
5 GJ intercostal stretches - https://youtu.be/XBhSoMImzps
Lorna breathing ex - https://youtu.be/Pw8az8lxMVg
BRAIN
Wiggle your toes to get blood pumping up to brain.
Brain Gym - https://www.stylecraze.com/articles/simple-brain-gym-exercises-and-its-benefits/#gref
Brain Health - Dr Daniel Amen and Dr David Perlmutter (top researchers)
https://www.amenclinics.com/blog/12-prescriptions-for-creating-a-brain-healthy-life-part-1/
https://www.drperlmutter.com/5-keys-eating-better-brain-healthp/
Magic of Maybe - Dr Sapolsky
BREATHE
3 breaths to ground yourself
3 breaths to increase focus
recharge, replenish emotional currency
heartmath.org You Tube - what is it? 3 minutes
You Tube demo
https://www.heartmath.org/
my Hearth Math Demo
presence
allow ask & receive https://youtu.be/s6e5JaoR45A
CHECK IN & CHOICE
our thoughts, feelings and senses are important signals
they are not an absolute truth & they are telling you what's going on underneath.
they are faithful messengers
Anchor in.
Pay attention to what is true right now
with a
Curious mind - accepting what is - what’s underneath?
Attuned body - listen to its signals - what’s underneath?
and a
wise, discerning, vulnerable heart - with appreciation and affection.
Allowing intuition to guide you to know where you are between stretch and snap.
Trust your wings of resiliency and recovery
“I am __________” - if its the place from where you want to practice, great. Breathe again and ask “what is my mantra for today”?
If not…”What do I want for myself instead?” Sit in that question with kindness. Choose a breath exes which will bring you where you want to be.
SING
Vocalize Warm up - ngee ngee nee, cats & dogs (growl & bark, bark, howl, meow “sigh/portamento”), mee meh mah mah moo, sing your pieces, toning (great for vowel changes), go to voice masterclasses…ask to sit in on a lesson or 2. Get a group together to sing. Join choir! Listen to choral music (Rachmaninoff Vespers op 37 is one of my fav).
STRETCH
Door frame, ulnar nerve, arm along the wall, turtle, elbow.
BREATHING GYM/WindSong
https://www.youtube.com/watch?v=VisILLZkcWQ
http://www.windsongpress.com/jacobs/written/Little%20-%20Breathing%20Exercises.pdf
WRITE/Draw/Create
Flute journal, with collection of mantra’s, regular journal.
Julia Cameron's "The Artists Way" - free downloads
colouring books
PIFR wellness booklet :) contact Gwen for worksheets
MINDFULNESS practice
Join Mindful Musician Facebook page or read blogs on this site.www.fluteretreat.com/blog---mindful-musician
It's all there. Simply pay attention and notice. Follow your breath.
SOCIAL
We are social animals and seek to belong - not just fit in. Be You, Be Here. Belong, Be brave. (Brene Brown).
Join GK Life & Music Coach closed FB group for more in depth musings & resources.
3 breaths to ground yourself
3 breaths to increase focus
recharge, replenish emotional currency
heartmath.org You Tube - what is it? 3 minutes
You Tube demo
https://www.heartmath.org/
my Hearth Math Demo
presence
allow ask & receive https://youtu.be/s6e5JaoR45A
CHECK IN & CHOICE
our thoughts, feelings and senses are important signals
they are not an absolute truth & they are telling you what's going on underneath.
they are faithful messengers
Anchor in.
Pay attention to what is true right now
with a
Curious mind - accepting what is - what’s underneath?
Attuned body - listen to its signals - what’s underneath?
and a
wise, discerning, vulnerable heart - with appreciation and affection.
Allowing intuition to guide you to know where you are between stretch and snap.
Trust your wings of resiliency and recovery
“I am __________” - if its the place from where you want to practice, great. Breathe again and ask “what is my mantra for today”?
If not…”What do I want for myself instead?” Sit in that question with kindness. Choose a breath exes which will bring you where you want to be.
SING
Vocalize Warm up - ngee ngee nee, cats & dogs (growl & bark, bark, howl, meow “sigh/portamento”), mee meh mah mah moo, sing your pieces, toning (great for vowel changes), go to voice masterclasses…ask to sit in on a lesson or 2. Get a group together to sing. Join choir! Listen to choral music (Rachmaninoff Vespers op 37 is one of my fav).
STRETCH
Door frame, ulnar nerve, arm along the wall, turtle, elbow.
BREATHING GYM/WindSong
https://www.youtube.com/watch?v=VisILLZkcWQ
http://www.windsongpress.com/jacobs/written/Little%20-%20Breathing%20Exercises.pdf
WRITE/Draw/Create
Flute journal, with collection of mantra’s, regular journal.
Julia Cameron's "The Artists Way" - free downloads
colouring books
PIFR wellness booklet :) contact Gwen for worksheets
MINDFULNESS practice
Join Mindful Musician Facebook page or read blogs on this site.www.fluteretreat.com/blog---mindful-musician
It's all there. Simply pay attention and notice. Follow your breath.
SOCIAL
We are social animals and seek to belong - not just fit in. Be You, Be Here. Belong, Be brave. (Brene Brown).
Join GK Life & Music Coach closed FB group for more in depth musings & resources.
