Newsletter 2 - Relieving Neck Stiffness / Michal Ron *

10^th September 2005

Shalom!

As I work with people I find & develop different short and simple exercises that can help and promote the well being of most of us.

After practicing those myself and teaching them to friends & clients I would like to share those with a wider range of people – so we can all benefit.

If you know any people who could benefit from Relieving Neck Stiffness, feel free to forward them this e-mail.

Relieving Neck Stiffness

After practicing for two week Relieving Stress & Tension from Aching Shoulders, you have probably found that your shoulders feel much better, but now you feel more the stiffness in your neck.

This is most expected, as both neck and shoulders belong to the same bodily area, and actually, we hardly ever move one without the others.

Stiff neck, like tension in the shoulders, is a very common non-pathological aches that can be relieved using bodywork, or practicing short and simple exercises like those described below.

And here is what you can do:

1. Sit down, with both your feet on the ground. You could also sit in Lotus of half lotus posture.

2. Close your eyes.

3. Release your jaw.

4. Pay attention to both your sitting bones. Feel them rested on the chair or the floor.

5. Pay attention to your back, neck, and shoulders. Examine your sitting posture with closed eyes. Where is the tension? What does your neck feel like?

6. Pay attention to your neck, so that you can notice the difference afterwards.

7. Although your neck is already stiff, try and make it a bit more stiff.

8. Reach the maximum stiffness you can in your neck, and keep it this way for a few seconds.

9. Don’t stop breathing while stiffening your neck.

10. After you feel you have reached the maximum stiffness in your neck, and kept it like this for 10-20 seconds, release the stiffness in your neck by stopping to do the effort.

Don’t move your neck or your head, just stop stiffening your neck.

11. Repeat this exercise a few times.

12. Pay attention to your neck, shoulders and sitting posture.

What is different?

This exercise goes against our natural tendency. We would usually try to relieve tension, and not make it worse. But having done this exercise, you have surely noticed its benefit.

It is like holding a feast half-closed for a long period of time. Keeping it so takes a lot of effort, and for the long run creates tension. By letting ourselves go the full course, by closing our feast to the fullest, and then releasing, we enable the movement to fulfill itself.

When the body learns how to go full way to one direction, it can rest, going all the way to the other direction, and release.

One Step Further, into Psychological Bodywork

According to psychological bodywork, by keeping our neck stiff we are actually keeping under our control different emotional matters.

For example, if you pay attention you would easily notice that whenever we are stopping ourselves from saying something – expressing anger, for example, we are creating tension and stiffness in our neck. As if the words we did not say remain in our muscles and create tension.

If you would like to help yourself release the stiffness in your neck some more you could venture into psychological bodywork, and ask yourself – what words did I want to say, and didn’t? Where did I stop my expression?

When you have found out the answer, you could sit and write down those un-spoken words – as another form of release. Note that it is not necessary that you share those words with others. The main point is for you to have expressed, in some way, those unexpressed feelings.

Another non-physical aspect that has to do with the neck is being stubborn, and insisting on things happening this way. Already in the Bible, when the prophets want to say ‘stubborn’ they usually use the term ‘hard neck’.

If you would like to go a step further, into psychological bodywork, you can stop a while and think – what am I being stubborn about?

I would be happy if you chose to write and tell me what came up after doing this short and simple exercise.

I would also be happy to hear what you found out about the connection between the stiffness in your neck and stubbornness or blocked expressions in your life.

If you would like to ask any further questions, about physical, emotional, mental or spiritual issues that can be discussed in the following newsletter, please do so!

If you would like to read more articles of mine, go to:

http://psychological-bodywork.blogspot.com/

All the best,

Michal Ron

Psychological Bodywork

San Francisco, CA

(415) 221-5582; (415) 810-5582

If you are new to this e-newsletter, and would like to receive it regularly, please write me to psychological_bodywork@yahoo.com and ask to join in.

Feel welcome to suggest a subject or ask questions that you find interesting.

Michal Ron has recently arrived to San Francisco from Israel, where she has earned her degrees in psychology, after which she attended an additional three years long study program of The Grinberg Method. This method uses bodywork in order to enable people to stop unwanted states and symptoms in their life.

For the last 7 years Michal has been working with individuals, couples and groups, helping people to spin their life upwards.

Michal has numerous interviews on the radio, television and newspapers, as well as many appearances on the net, where she is regularly publishing her articles.

To read more of my articles go to:

http://psychological-bodywork.blogspot.com/

If you would not like to receive any more of these bi-monthly newsletter, please e-mail me back with the title – ‘newsletter - unsubscribe’.

** Michal Ron has moved back to living in Tel-Aviv, Israel.
All the best!!!

Newsletter 1 - Relieving Stress & Tension from Shoulders / Michal Ron *

19^th August 2005

Shalom!

As I work with people I find and develop different short and simple exercises that I think could help and promote the well being of many of us.

After practicing those myself and teaching them to friends and clients I would like to share those with a you– so you can also benefit from them.

If you know any people who could benefit from Relieving Stress & Tension from Aching Shoulders, feel free to forward them this e-mail.

Relieving Stress & Tension from Aching Shoulders

Aching shoulders due to accumulated stress and tension is one the most common non-pathological ailments – those chronic and most common problems that make up most of our health problems, and that only alternative medicine can relieve.

Relieving that stress could be very easy, and does not need to consume more than a few minutes a day, especially if done regularly.

And here is what you can do:

1. Sit down, with both your feet on the ground. You could also sit in Lotus or half lotus posture.

2. Close your eyes.

3. Release your jaw.

4. Pay attention to both your sitting bones. Feel them rested on the chair or the floor.

5. Pay attention to your back, neck, and shoulders. Examine your sitting posture with closed eyes. Where is the tension?

6. Feel the tension in your shoulders for a few seconds.

7. Raise your shoulders up to your ears.

You can do that more or less strongly, i.e. – you can raise your shoulders most gently, or using a lot of force. See what feels better to you.

8. Leave shoulders at maximum height for a few seconds, and then drop them.

9. Don’t forget to breathe while holding your shoulders up.

10. Repeat a few times.

11. Pay attention to your shoulders and sitting posture. What is different?

Variations –

1. Instead of raising your shoulders to the maximum and then releasing, you could also go for a monotonous movement, lifting and relaxing your shoulders ca. 10 times slowly, and then stopping.

You could sample both options, see which of those you enjoy more, and practice your favorite.

2. To take the monotonous exercise one step further, you can combine it with breathing. You could either inhale while raising your shoulders, and exhale while letting go, or vice versa.

After a long day or a stressful incident, I count on this exercise to help me relax and come back to my senses fun & easy.

Devoting a few minutes daily to this exercise before going to sleep will only take a few days to start enhancing your sleeping, and can even totally solve chronic sleeping problems.

One Step Further, into Psychological Bodywork

· After finishing that short exercise, you could go one step further to enhance your well being, and observe, while sitting, what emotions come up.

Much too often we hold in our bodies feelings that we do not want to feel, and those accumulate and take the form of muscular tension. Once the tension is released, so do all of those feelings. If anything comes up – a memory, an emotion, pain in another area, or something else, just go on breathing and feel what you feel.

Don’t judge it, and don’t try to change it. Think of those emotions as tears that were held in the body in the form of tension, and now just want to be released.

· Another point to note, as we are working on our shoulders, is the connection of the tension there to taking too much responsibility, or not handling in a relaxed air responsibilities that we took upon ourselves.

Watch and see how this tension in the shoulders could be related to the issue of responsibility in your life.

What did you find out?

I will be more than happy if you write me and tell me what happened after practicing this short and simple exercise.

I would also be happy to hear what you found out about the connection between the tension in your shoulders and different issues in your life.

If you would like to ask any further questions, physical, emotional, mental or spiritual, I will be happy to discuss those in the following newsletters.

If you would like to read more of my articles, including a short articles with three such stress relieving techniques, go to:

http://psychological-bodywork.blogspot.com/

See you next time,

Michal Ron,

San Francisco.

* * * * * * * * * * * * * * * *

If you are new to this e-newsletter, and would like to receive it regularly, please write me to psychological_bodywork@yahoo.com and ask to join in.

Feel welcome to suggest a subject or ask questions that you find interesting.

If you would not like to receive any more of these bi-monthly newsletter, please e-mail me back with the title – ‘newsletter - unsubscribe’.

** Michal Ron has moved back to living in Tel-Aviv, Israel.
All the best!!!

Different Ways to Handle Anger / Michal Ron

In America it is considered impolite to be angry. People hardly ever allow themselves to admit their anger or to express it. Not knowing what to do with our anger is, I believe, one of the main reasons so many Americans are depressed or lonely. Learning how to handle our anger so that we manage our anger and not our anger manages our life can give an upward spin to our quality of life.

Many of us are not even aware of our anger. Even when being asked, we say we are not angry. All we feel is that depression or a lack of energy. You see, the natural direction of anger is outwards. If we block its way outwards, because it is considered impolite to be angry, and being impolite is a horrible thing in America, we take a lot of energy just in order to block another lot of energy from going out. Other people describe it as the original anger energy, not being able to go outwards, turns inwards and works against ourselves. In any case, not being to express anger leave us depressed and depleted of any energy.

On the physical plane, after working with hundreds of people I have come to the conclusion that much too many maladies find their root in anger that was not properly released. Among those we can find almost all kinds of stress, heart attacks, high blood pressure, and even cancer. It is not surprising, then, that all those are considered ‘number one killers’ in a country where it is considered inappropriate to express anger.

It aggravates me time and again when I see so many people I love suffer so much due to anger, and paying those terribly high prices we pay due to anger:

a. Inability to love and be loved: When we are angry we cannot see the good intention of the other party. We also cannot feel these healing sensations of trust and love towards that person.

b. Losing relationship: Too often, especially in America, I have noticed people who give up relationship and what we gain from these, because of anger. Sometimes we don’t only give up the relationship with the person we are angry at, or the people that are his/her friends, but also we stop going to the places we like if we think we might meet them there, or that we cannot enjoy our staying there if they are there as well. This is because their presence triggers those feelings of anger.

c. Loosing peace of mind: When we are angry we cannot think of anything else. Our mind is totally attached and attracted to the subject, the situation, or the person that make us angry. This is because anger is an emotional reaction to being hurt, and it has such a strong holding on our mind so that we take care of that hurt.

Things We Can Do In Order to Appease Our Anger

Before anything else, we need to unload this unpleasant energy called anger, as its staying in the body makes us physically sick and mentally depressed.
We do not need the other party to be there, to listen, or to be attentive to our feelings. Expressing anger, i.e. – pushing it out, is something we have to do with ourselves, and better do it alone.
There are a few ways to let our anger out of the system, and most of them are physical and vocal.

1. shouting
The most common way, that is often recommended and used, sometimes without control, is SHOUTING. When alone in the car – shout! It can be at night, on the highway, with the windows closed, or you can go somewhere out in nature, it does not really matter where, when, and how – as long as you are not hurting other people, just shout! It is better if you shout what you actually shout what you wanted to say, but even a long long ahhhhhhhhhhh….. will do. Don’t stop until you feel it’s enough. Let yourself have it all out.
If you can’t go out of home or don’t have a car, why not shouting into the pillow? Or go into a closet and shout there? Even shouting into a dresser with cloths in will do.
I know it might not sound too good, but it’s probably one of the healthiest things you can do for yourself. Remember that most of the time in the Western civilization taking a bath was considered inappropriate…

2. physical action
Physical action, like hitting pillows, pushing, swimming, running, or going up and down the stairs could do miracles to reduce your anger (and improve your health).
If anger is a stuck energy that wants to go out, so by letting out a lot of energy you enable that original stuck angry energy to go out as well.
Anger often arises due to an original feeling of helplessness. By doing something physical you regain your feeling of potency again, and thus do a lot to appease your anger.
One of my clients in Israel has even developed her special method of expressing anger, which she was very proud of – and justly so. She would put a few big pillows on the floor, and would go up and down with her body, almost reaching to a squatting position, shouting at the pillows and hitting them. She urged me to share that trick of her with other people, so I do.

3. Saying NO
Working with people I have found time and again that just saying ‘no’ or ‘fuy’ does a lot to reduces stress and anger. ‘NO’ is another inappropriate word in America, just like ‘I am angry’, and thus just saying it can help a lot to discharge all that extra emotional and physical tension.

4. Anger Letters
Before anything else, it should be clear that anger letters ARE NOT TO BE SENT!!! Those letters we write in order to express our anger and let it out of the system. Just like shouting, hitting pillows or saying no, just like going to the toilets, this is also something we do in private, and it has no relevance to other people. Never try to mail your anger letters!
Having said that I want to add that anger letters could also be hate letters – according to your scale of feelings. The idea is to sit down and write down all your anger, hatred, disappointment, and other feelings. It can even be 4 pages full of cursing. Again, as you are not sending those letters, you can write whatever you want. It doesn’t have to be true, it doesn’t have to make sense, it doesn’t have to be real, it’s just another way, a very efficient one, to vent your anger.
I usually recommend to start with 3-5 pages in the first letter, and afterwards to see how it goes. Writing 1-2 pages daily for 2 months can change who you are! People might even start thinking you are a very calm person…
If you really want to write those letters but nothing comes out, try just filling 3 pages with ‘I am angry, I am angry, I am angry, I am angry’.
Much too often we just hold anger in our body. It can be anger that is waiting there since we were 2 months old and had to wait 5 minutes too much for the bottle. We don’t always know where all this anger comes from and what is its reason, and to be honest – it does not even matter. All that matters is that anger is there, and writing 3 pages of ‘I am angry’ can do a lot to appease it and heal us.

Just like excrement anger has no value for itself, but if we don’t let it out of our system it makes us sick.

We are the only one who can release anger from our body, thoughts and feeling.

It is most important to give ourselves a lot of credit for daring to express anger. Remember that by doing so we are daring for the first time, maybe, to go against what we were taught and what is considered appropriate in American culture. It might feel like taking our cloths off and be naked, and that is actually what we do – we are taken our feelings and bringing them up and out to the light, so we can see them.
If it is terribly difficult and feels awkward or artificial don’t be surprised. I am sure that when you just started sitting or walking for the first time it also didn’t feel that natural, right?
Yet, if you feel you need some help doing it, maybe only at the beginning, there is always the option of turning to another person who can guide you and support you when you are doing your first steps in releasing anger.

One Step Further: Healing Anger

Having expressed our anger, there comes the second stage, the stage of healing, so that compassion takes on the place of anger.
The first axiom when we come to heal anger is that the person or the situation that supposedly cause our anger have nothing to do with our anger!!!
I know this sounds strange, but this axiom is pretty much crucial if we really want to heal our anger, and the ancient pain that causes it to arise in the present.
You see, the person or the situation that causes our anger are but triggers that bring up to the surface old wounds and pain.
It is like a person with a wound. If he is touched it does not hurt. But if someone touches the wound – even unintentionally or unknowingly, it would be terribly painful, and the person would probably get very upset, even angry.
The point is that most people, us included, do not know of our wounds and so do not really understand why we are so hurt and angry.
I believe that if we really check into our past and our beliefs, question them and heal them, we’ll be able to see that the cause of our anger or sense of inability to change the situation is rooted in an ancient pain, and has only very little to do with the present situation or person.

It makes it easier to forgive, eh? ;)

Checking our Beliefs

Much too often we are angry due to a belief. If we question this belief we might lose all grounding to our anger. If we choose to adopt another belief we might even heal our anger, as well as other situations and relationships that might have aggravated us in the past or that might cause us pain in the future.

And it works thus:
- When we are angry we should ask ourselves: ‘Why am I angry’.
- The answer would be: ‘Because ….’
- Then we should ask ourselves: ‘What belief enables me to think that this is a good enough
reason to be angry?’
- And the answer would be: ‘S/He/They/It should have ….’

That means that we believe that things should be a certain way, or that people should behave a certain way. And you see – this is not an absolute, universal truth, this is but a belief! It does not have to be true! It might be that other people do not share that same belief with us!
After having released our anger as suggested above, we could go to the other party and ask them – ‘Do you believe that …’; ‘Do we mutually agree about things having to be this way?’
Maybe the answer would be ‘no’. Maybe the other party does not share with us the same beliefs!
For example – I might think that taking down the garbage is Jonathan’s role. But maybe he doesn’t see things that way. Instead of being upset every time I take down the garbage we can talk about who takes down the garbage. If he should insist that he is never supposed to take down the garbage I can turn anger into choice – choose if I am willing to live with a person who will never take down the garbage, or looking for a person with whom I have a mutual set of expectations and agreements.

Checking Our Past

And what if we both agree that it is his role to take down the garbage, yet time and again he forgets?
In that case I would go to the second stage of healing. The first stage was checking my beliefs, becoming aware of them and discussing them in order to reach a point of mutual agreement. The second stage would be looking back into my past and revealing my ancient wounds by checking what kind of situation does it remind me of, or who treated me this way in the past?
In the second stage of healing we have to examine our deeper feelings and see what is it really that I feel – Disappointed? Redundant? Ignored?
And then I should ask myself – when and why did I feel this way in the past? It is that core feelings and situations that I want to heal, and when these ancient wounds will be healed my anger will disappear. It is important to note that mostly we are not talking of only one event, but of many little and bigger things that happened to us and never got a chance to be attended to and heal. In any case, this kind of examination will enable the ancient grieving to surface so that they can be healed.
This grieving work of healing past wounds is an utterly new chapter. In a few words I can recommend taking the time to mourn and cry, and treating ourselves most compassionately – taking care or ourselves the way we needed to be taken care of. This work very often is better done with an appropriate guide – someone we trust and can confine in. But doing this work it the final stage of freeing ourselves from past hurts and wounds and starting to live a new life - Life as an adult person who can take good care of her physical, mental, spiritual, and emotional needs, a person who has enough free energy and attention to really be there with other people, so that she can love and be loved.

Good luck!

August 2005

No Such Thing As Eating Disorder / Michal Ron

Yes, there are people who are eating – a lot, even, and there are people who suffer from what is usually called ‘over weight’.

I would like to suggest another conception:

When we eat or weight more than we would have liked to it happens due to one of three reasons:

a. Wrong conceptions: In the modern, Western civilization it is for some reason thought that we should all look the same – more or less, weight the same – more or less, etc. We all know it is not true. Some people are very thin by nature – no matter how much they eat, they gain no weight. Other people are more heavy – no matter how little they eat.
For some reason it is supposed that middle-aged people are supposed to weight as much as they did when they were sixteen – and this is a very big lie. As nature usually have it, (and again – this ‘usually’ have more exceptions that you could possibly think of), we are usually gaining weight beginning in our teens, and all the way until we reach the age of 70, 80, and more.
If you are now 50 years old and weight 30 pounds more than you used to weight when you were 16, maybe it’s normal!!! You don’t look the same way, so why are you supposed to weight the same way?
Maybe your present weight is the healthy, normal weight for you? Maybe way your body looks right now is exactly the way it is supposed to look?

b. Low metabolism: Much too often our thyroid does not work as much as it could. If you go to the doctor with such a problem you’ll be set on pill to the rest of your life. Well, guess what? There are harmless, side-effect-less, naturopathic, nutritional solutions for that! Try eating twice a week sea fish like Tuna or Salmon, and/or sea weed like the Nori they use in Sushi, and see what happens.

c. Emotional problems: Many people who come to me with supposed ‘weight problems’ are actually suffering from (literally) un-digested emotional material. Much too often it is easier for us to eat some more food and maybe feel disgust or shame, rather than feel the loneliness or fear that is there.
I am one of those who do not believe that ‘harmful’ things are harmful. I believe we are always doing our best to cope with any situation and state, only sometimes we luck the knowledge or the courage to do so in the most efficient and benevolent way. If we feel lonely and do not know how to meditate or just be with our pain we might as well eat some chocolate, just like a person who suffers from migraines and takes pills, instead of turning to the many alternative-medicine options that could help her cure the problem, instead of ‘killing’ the symptoms.
When we learn to deal with our emotional fear and pain there goes the need to over-eat in order to refrain from dealing with those feelings.

The solution for what others might call over eating, eating problems or over weight, then, could be most simple –

a. Learn to accept and love your body the way it is. If you are still functioning, if you can walk, eat, see, talk and think, then you have a wonderful and healthy body, that deserves the recognition you owe it.

b. Eat healthy food. For the full nutritional diet consult an alternative healer, or read my paper about this subject.

c. If you think you might suffer from emotional eating go and see someone about it. They could be a therapist, a meditation teacher, or best – someone who will work with your body and feelings together.

I wish you happy and healthy life in your loving body,

Michal Ron.

Newsletter!

Shalom!

I am sending now my bi-monthly newsletter to those interested.

If you are one of those, and do not receive the newsletter, please write me to:

psychological_bodywork@yahoo.com

and join in.

FAQ about My Work

Q: Is it really true that even after one session I will feel the effect of the work?

A: Yes! And this is because that even in the first session, and in every session afterwards, you see new things, and experience new qualities you didn’t know you were able to experience or possess. And those, in turn, enable the changes in your life.

Q: How is it that those fast results remain to the long term?

A: In addition to the sessions, I give you 'home work', which help you practice and bring into your life what we have been doing in the session.

Thus you get to exercises those peaks we reached at in the sessions, until they become part of your experience in your daily life.

This is what I like about the Grinberg Method - that things can change very quickly, and that you are the one who is making the change!

If you are tempted to come I could invite you for an introductory session, and you can see for your self how you

can start feeling better after even one session!

Wow! That's a Totally Different Concept - Recommendations by Clients

Hey!
I feel so fortunate to know you, and to have some of your knowledge
and wisdom. AND to feel the ground through you. and myself.
Love u !


Good Evening Michal,
I have been meaning to email you since I woke up this morning.
I just want you to know how good I felt after our session.
Your words of encouragement, your massage skills,& just being
able to open up, express myself, & feel comfortable with you was
something that I haven't experienced before . . .  
I am usually somewhat shy & a bit introverted when I first meet
people but with you I feel like I can be myself & not put up
any walls. You have a magnificent attitude & have a way of
relating & expressing things very well. It is positive, nurturing
& appreciated! . . . 
I am hoping that I can turn my life into a happy one with less
stress, and now I have to go do my Breathing Homework! 
I am looking forward to our session !     
xxx

Hi there Sunshine
U R Sensational...DEEP DEEP WORK. I was so emptied when I left
I took a two hour nap --the first in ten years! Feel so much
better...strong enough to make friends with Fear and Sadness....

Michallula
a week later, and i'm still very much listening to
what my Beten is doing, and our conversation echoes in
my head as a good lesson i learned.
thank you,
xxx

Michal- It was a lovely evening learning about your work. It
will be helpful to me personally and professionally. Thanks
for inviting me!

Michalllllllllllllllllllllllllllllllllllllllllllllll!!!
Well, I had 3 shows and they went so, so, so good. I had a suggestion from a
company called xxx. They came to see me in the show and they like my
music (me too :-)).
Me and zzz are a couple once agian :-) :-) :-) and we are working on a
musical show together. The relationship between us is so great. it's what
I've been dreaming about all the time.
A lot of good things are happening. LIFE IS GREAT.
In few weeks I'll have a website talking about me and my music.
My father is not in a good condition but I'm o.k. with that.
Well michal, once again I want to thank you for that great work you did with me.
I feel so good, so great. I'm in love with life.
I wish you the best in life,
xxx.

The Grinberg Method / Michal Ron

The Grinberg method is based on working with our bodies, and enables us to stop unwanted, ongoing, automatic, chronic patterns which we no longer want in our life. With the help of breathing exercises, movement, games, and more, we can put an end to migranes, digestion problems, stress, shyness, fighting with the boss… actually - everything.

The basic concept of the Grinberg method is that as long as we live we are acting with and via our bodies. This is why each and every thing that we do – physical, emotional, mental or behavior – will be also expressed by our bodies. For example: stress could be expressed by short, shalow breathings to the chest and a certain lifting of the shoulders. Migranes could appear after we hold our necks stiff for a while. Feeling insecure usually has something to do with a certain posture in which we hold the chest.

All these different bodily habits were adopted by us during our lives, until nowadays we are not even aware of the effort needed to keep them going. Most people who only breath to their stomachs are hardly aware of it. When I ask them to breath to their chest they experience it as an effort. They are not aware of the constant effort they are doing in order to suppress the natural breathing to their chests. Often they need to exercise in order to go back to that natural way of breathing.

In the same way, a girl who was told 'to keep her belly inside' goes on to be 'a good girl' and to 'keep her belly inside' even when she is 35 years old. Only today she is disturbed by constant constipations. When I asked her to 'blow her belly out' as a funny, simple, playful exercise she became stiff; she forgot how to do it; her body needed to learn that again.

Yet those barriers are not only physical, but psychological also. When that girl put out her belly as a child she was scolded, and therefore today, even when she does it in front of me she is ashamed, she is afraid to let her belly take its place, she feels 'not OK' or 'not pretty'.

The goal of the process in the Grinberg method, therefore, is to re-establish all those simple 'lost' physical abilities with which we were born; those physical abilities whose loss causes us so often physical, emotional and mental pains.

It is important to state that in the Grinberg method there is no 'one, right way' of breathing, walking, sitting, etc. What we are trying to do is to have again all the possibilities we used to naturally have in the past, instead of sticking to those 30% (or so) of the options with which we are left today.

During the sessions we often meet all those original reasons due to which we learned to keep our bellies inside, to raise our shoulders, to stiffen our neck, to tighten our jaws, etc. Those usually have to do with painful events in the past, with emotions we were not allowed to express (go to your room until you are calm again), etc. With the physical release the emotional distress that was kept 'in prison' gets also released, usually via shivering, sweating, crying, a new insight, memories, and even laughter.

Putting an end to the automatic physical effort we used to do, as well as the meeting with the emotional levels that brought it into being, enable us to put an end to the symptom due to which we started the whole process, leaving us happier, more available to life and to love, lighter, and with more energy. (Not to mention all those new options, as well as better relationship with ourselves and others).

Sessions, as well as processes in the Grinberg method are very varied.

Some people come in order to stop physical symptoms, which they find annoying. Yet others come for the same reasons as they would if choosing to go to a therapy – in order to know themselves better, to feel better with themselves, to improve our quality of life, etc.

The process in the Grinberg method begins with an introductory session. (This meeting can also be a one-time-meeting, when people come due to curiosity, in order to hear a second opinion, as a gift from someone else, etc.).

In that session we mainly talk, in order to reveal the main, typical things the person does, which disturb him in his daily life. We talk about the situations in one's history in which he learned to be and behave that way. Those physical, emotional, mental or behavior automatic, repeating patterns are going to be the centre of the process.

Very often people know why they came – they want less stress; they want to find a partner; they want to find a new job; or they don't want those stiff shoulders any more.

Often I like to add to this first meeting also a short physical session of working with the body, so that people will be able to experience in first hand the automatic ongoing effort they do, and the spare energy that can be gained by giving up that effort.

Usually even in this first meeting it is possible to experience a relief in the symptom, past memories that suddenly 'appear', a new understanding concerning some issues, and more.

* Michal Ron, B.A. in psychology and instructor in the Grinberg method (2^nd level), gives private session in the Grinberg Method concerning physical, mental, emotional, and behavior issues, and leads meditation groups and dreams-interpretation group in San Francisco, CA.

For further information:
psychological_bodywork@yahoo.com, or call (415) 221-5582; (415) 810-5582.

Tips for STRESS Reduction / Michal Ron

We all know stress is bad for our health, yet living in the Western world, we cannot avoid it.

Here are a few simple, short, and easy-to-do tips that can help you reduce stress immediately on a daily basis, or in stressful situations.

Breath

First Exercies: Inhale. Breathe in from your mouth. Breath fully. Try to let the air go all the way up, until it practically lifts up your shoulders. 3-4 breathes will do to reduce help, and will leave you more alive and clear than before.

Second Exercise: If you have a little bit more time, and you can sit or lie down, put your hand on your lower abdomen, and breathe to your hand. Take care to inhale with your mouth open, and make sure your hand on the abdomen is going up and down. 10-20 breathes will do, and leave you much more calm than you’ve experienced a long time.

Movement

Third Exercise: When inhaling bring your shoulders up as far as they go, and when exhaling just let them drop down all at once. This will release the tension that often accumulates in the shoulder, back and neck. 5-10 times will do.

Fourth Exercise: If you can find a place to be alone, try this: when inhaling, open wide your mouth and your eyes, and stretch your toes. When you exhale squeeze your eyes, your mouth, and your toes until they are closed. When inhaling stretch them wide open again. 10 times will do.

Practicing those four simple, short exercises on a daily basis will reduce your daily stress level in only 2-3 weeks, and will enable you to be more happy, healthy and relaxed.

Emotional Growth / Michal Ron

We all want to be happy, and the $1,000,000 question is: 'how'?

I would like to suggest we are all born naturally happy, i.e. – that happiness is our natural state of existence, happiness is our only reality. Any unhappiness we experience is not 'real', but a kind of 'movie' we delve into, and experience as reality.

We could compare it to the sun in the sky. The sun is always there. The skies are always blue. Yet, sometimes we just can't see them, as the clouds hide them away from us. Even though we don't see the sun in the blue sky, they are always there, they are the sole true reality.

In order to be happy, then, we need to clear the things which are blocking our experience of the good reality.

The ways of doing this are many and varied. (Meditation, for example, is a most efficient such way, aiming exactly at that target).

I would like to suggest another such a way, which I named 'Emotional Growth'.

The first presumption of Emotional Growth states that in the most natural way all human beings are good, strong, and happy.

The times in which we experience our selves, our lives or the people around us as if it was not so, are the times when emotional 'clouds' dim our sight.

A few such 'emotional clouds' are, for example, fear, loneliness, shame or anger. Another name for such 'clouds' is emotional distress, or simply – 'distress'.

Most of the emotional distress we experience in our daily life began to accumulate in our early childhood. When we felt we were too weak to cope we started accumulating fear. Criticism made us believe we were not good enough, and thus we started accumulating shame. Sometimes we needed that someone would listen to us or would be with us, and when such a person did not exist we started accumulating loneliness.

In contrast to what we might have expected, although the situations which gave birth to such distress might well are gone and forgotten, the distress that was born there and then did not disappear.

Although today we might be strong enough to cope with life we might still experience ourselves as the little, weak children that we were. Although today there is nobody there to criticize us, we might still be afraid of 'what people might say' and stop ourselves from being fully expressed.

The same goes for loneliness. We might be well courted, well loved and most seriously approached, yet in our heart we might still believe that nobody 'really' loves us, 'really' sees us, or 'really' wants us.

Those different types of emotional distress distort the way in which we see reality and experience our daily life. When shame dims our sight we think that we are less wonderful than we actually are. When anger does it we think that other people are less wonderful than they really are. When loneliness blocks our sight we won't be able to see the love that is there for us to be given and received.

THE GOOD NEWS IS THAT THERE IS A WAY OUT!!!

One of the ways I'd like to offer, a way that I am practicing for a few years now, is a way that in many kinds of personal-growth methods proved to be extremely efficient and beneficial - the group work.

Such an emotional-growth group would consist of a few people – big enough to form a receptive, supporting audience, yet small enough to keep it intimate.

The group would start in a cycle of 'new and good' things that happened to us today, tomorrow, or since our last meeting. Each participant would tell the rest of us one such 'new and good' thing – to remind ourselves that we are gathered not in order to moan, but in order to enable ourselves to experience a more happy life.

We would then proceed to 'give time'. The time left would be divided to the number of participants, so that each of us in his/her turn would have the whole stage for him/herself. The group leader might choose to take an active part in the session, or just let the participant unload her/his emotional burden.

One could also choose to share happy, good news with the group and receive acknowledgements. I've been to sessions when the participant chose to put up a dance show she made up. In other cases we had a dialogue with people who gave the participant a 'hard time'. The options are almost infinite.

The group would finish by a 'closing circle', in which each participant would be able to state something s/he takes from the meeting, something that touched his/her heart, etc.

Such group meetings enable us to bring up the distress we are carrying since childhood in a new, safe and supportive atmosphere and environment. In such a group we could practice new ways of behavior and new ways of experiencing ourselves and others in a more beneficent way, until these ways become natural to us, and we return to be the loving, happy and secure person we were when we were born.