Gwen's fav exercises to turn on systems before practicing and performing.
MOVE BODY
Swing arms, jumping jacks, run up & down the stairs.
*Qigong movement
*Tai Chi
*Yoga for musicians
*Pilates
*Power Pose
*Laughter Yoga
BRAIN
Wiggle your toes to get blood pumping up to brain.
Brain Gym
Brain Health
*Dr Daniel Amen
*Dr David Perlmutter
*Dr Sapolsky - Magic of Maybe
Swing arms, jumping jacks, run up & down the stairs.
*Qigong movement
*Tai Chi
*Yoga for musicians
*Pilates
*Power Pose
*Laughter Yoga
BRAIN
Wiggle your toes to get blood pumping up to brain.
Brain Gym
Brain Health
*Dr Daniel Amen
*Dr David Perlmutter
*Dr Sapolsky - Magic of Maybe
*BREATHE
You Tube demo
my Hearth Math Demo
BREATHING GYM
WindSong - http://www.windsongpress.com/jacobs/written/Little%20-%20Breathing%20Exercises.pdf
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 feet and wings of resiliency and recovery.
“I am __________” - if it's 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 exercise which will bring you where you want to be.
* inspired by David Richo
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 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.
WRITE
Draw, doodle, create
Flute journal, with collection of mantras, regular journal.
Julia Cameron's "The Artist's Way" - free downloads
colouring books
PIFR wellness booklet :) contact Gwen for worksheets
MINDFULNESS practice
Join Gwen's Mindful Musician Facebook page or read her blogs for more resources.
Headspace app is a great to start!
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 demo
my Hearth Math Demo
BREATHING GYM
WindSong - http://www.windsongpress.com/jacobs/written/Little%20-%20Breathing%20Exercises.pdf
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 feet and wings of resiliency and recovery.
“I am __________” - if it's 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 exercise which will bring you where you want to be.
* inspired by David Richo
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 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.
WRITE
Draw, doodle, create
Flute journal, with collection of mantras, regular journal.
Julia Cameron's "The Artist's Way" - free downloads
colouring books
PIFR wellness booklet :) contact Gwen for worksheets
MINDFULNESS practice
Join Gwen's Mindful Musician Facebook page or read her blogs for more resources.
Headspace app is a great to start!
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.
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?
Curious to explore who you are a little more in depth?
- Aware of what you’re thinking/feeling/sensing, Anchored (heart) into who you are
- Attune to your voice and Align it with what you want…. Allowing loving kind action to unfold.
- SMART goals
Curious to explore who you are a little more in depth?
Flow 5/4/3/2/1. contact Gwen to learn more.
| flow_ritual.pdf |
For these and other resources, contact Gwen
Musician Wellness workbook - Evocative questions re Mindfulness, Trust & Truth, Wonder, Thanksgiving, Freedom & Flow, Sensing, Service, Self Care.
Musician Wellness workbook - Evocative questions re Mindfulness, Trust & Truth, Wonder, Thanksgiving, Freedom & Flow, Sensing, Service, Self Care.
| pifr_wellness_practice_chart.pdf |
| gk_life___music.png |
