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ALigned and Aware (10)

March 5, 2021March 5, 2021 Sarah Whitten

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vocalyogi

Time and Trauma have a tenuous relationship. When

Time and Trauma have a tenuous relationship.

When we have an injury, whether vocal or physical we often just want to be on the other side of it, over it and back to who we were before we got hurt.

When we feel that way it's often trauma talking. Fear is driving the bus. Our body longs for us to be present and finds ways to tell us it wants us to just be here in the moment.

See if you can catch yourself the next time you desire to be past your injury, pain or experience. In that moment can you find a mindful way to be present - feel the coolness of your breath as it enters your nostrils, notice details about a flower petal, feel the texture of the ground on your feet?

You don't have to rush. There is beauty and healing that happens when you allow yourself to be in the messy middle, present to it all.

That awareness will ultimately inform you of what the right next step is in your healing.

#vocalyogi #wednesdaywisdom #voice #healing #yoga #traumainformed #vocalinjury #vocalpedagogy #voiceteacher #singer #voiceped #voicegeek #yogatherapy #presence #awareness #lovetheinstrumentyoulivein

It’s true. - We are all well compensated structu

It’s true.
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We are all well compensated structures.
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That means when one part of you doesn’t work well, another part of you will step in to do the job.
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It’s partly an energy thing. Our bodies are energy efficient and will default to the pathways that we know over and over.
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This is all great until things are no longer working well.
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Then we need to slow down and get mindful about what we’re doing to give the body the chance to learn a new experience.
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It doesn’t mean you have to be perfectly aligned and balanced at all times. That’s deffo not possible!
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It does mean pay attention when things are off, there’s an opportunity to shift into something that is better for your body!
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#vocalyogi #alignedandaware #yoga #healing #movement #voice #voiceteacher #breathe #breath #traumainformed #vocalpedagogy #voiceped #mindfulmovement #lovetheinstrumentyoulivein

In my happy place with my toes in the sand. - #vo

In my happy place with my toes in the sand.
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#vocalyogi #cranesbeach #ipswich #summerliving #rest #relax #familytime #ocean #summerbucketlist #voiceteacher #singer #voice #lovetheinstrumentyoulivein

Earlier this week I sorted through my performance

Earlier this week I sorted through my performance journals and parted with all but a few.
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Today it is this pile. These are the 17 notebooks I have filled while building my business over the last 7 years.
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Whew. Flipping through them I can see HOW FAR I HAVE COME! I also see the threads of where I struggle and how I now relate differently to those struggles but they are still there.
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In the early days of my biz I was consuming a lot of ‘expert’ content on how to build a successful business. You know what I’ve learned? The only way up build a successful business was to run it my way. Not how anyone else said to do it.
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There’s been tons of learning and growth, and all but one of these notebooks is headed to the recycling bin.
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Here’s to making room on the shelf for new ideas, lessons and growth!
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#vocalyogi #yoga #voice #voiceteacherlife #entrepreneur #momlife #breathe #declutter #space #healing #traumainformed

Yesterday I had a trauma-focused session with a cl

Yesterday I had a trauma-focused session with a client.
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She already was aware of the impact the trauma had on her throat and ability to access her voice.
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She’d tried just singing, but her voice was still caught. I find for trained singers the act of singing as a voice liberator has a few more layers of complexity.
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With a somatic approach that primed the nervous system to down regulate and feel a level of safety again, using movement ahead of voicing and breath work, we were able to find freedom and ease in her voice.
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It’s never ‘one and done’ but she knows now that it is possible and has tools to use as we continue to work through her trauma.
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#vocalyogi #voiceteacher #traumainformed #voice #yoga #healing #dimsandsims #presence #vocalpedagogy #somatic #

Looking forward to joining @dramaticvoicesprogramb

Looking forward to joining @dramaticvoicesprogramberlin in August to do some movement work with their singers preparing Elektra!
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#Repost @dramaticvoicesprogramberlin with @make_repost
・・・
We are thrilled to present our full faculty for Preparing Elektra:
BRIGITTE BAYER
GERMAN LANGUAGE & TEXT INTERPRETATION
*
CAROLINE DOWDLE
MUSICAL COACHINGS & MASTERCLASS
*
Dr. LIBOR DUDAS
MUSICAL COACHINGS
*
GUNDULA HINTZ
MASTERCLASS
*
ANASTASIA NIKOLOV
CO-FOUNDER & ARTISTIC DIRECTOR, CAREER CONSULTATIONS
*
TERESA REIBER
CHARACTER ANALYSIS & DEVELOPMENT
*
STEPHAN REINEKE
TACT INTERNATIONAL, CAREER Q&A SESSION
*
REBEKAH ROTA
CHARACTER ANALYSIS & DEVELOPMENT
*
KS TICHINA VAUGHN
MASTERCLASS
*
CHRISTIAN WAGNER
GERMAN LANGUAGE & TEXT INTERPRETATION
*
LINDA WATSON
MASTERCLASS
*
Dr. STEPHANIE WEISS
MASTERCLASS
*
Dr. CHRISTOPHER WHITE
MUSICAL COACHINGS & MASTERCLASS
*
SARAH WHITTEN
MOVEMENT & ALIGNMENT
*
JULIE WYMA
CO-FOUNDER & EXECUTIVE DIRECTOR, CAREER CONSULTATIONS
*
https://www.dramaticvoicesprogramberlin.com/faculty--team.html
@nikolovanastasia @opera_julie @lindawatson2 @rebekahrota @tichinavaughn @ariasteph2 @vocalyogi @stephanreineke

Sometimes Monday mornings feel like a lot. - One o

Sometimes Monday mornings feel like a lot.
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One of my go-tos to cope is movement.
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I know it’s a way to move through my stress that always leaves me feeling more resourced.
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Today I did my dog walk and decided to hit some weights.
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Feeling external strength always helps me tap into my internal strength.
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Plus, if the Zombies show up I wanna be ready to kick some ass!
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Do you lift weights?
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#vocalyogi #yoga #healing #traumainformed #voiceteacher #voice #singer #movement #lovetheinstrumentyoulivein #strength #singerswholift

Words I needed this morning. Maybe you do too? - C

Words I needed this morning. Maybe you do too?
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Check out her OP for info on an app where you get these messages daily!
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#vocalyogi #voice #singer #bodynerd #voicegeek #yoga #healing #traumainformed #breathe #rest #voiceteacher #movementteacher
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#Repost @morganharpernichols with @make_repost
・・・
Whenever you start to feel overwhelmed by the reality of an unknown future, I hope you can remember that today used to be one of those days that you worried so tirelessly about. Now, here you are, on the other side of that unknown, successfully making it through every moment, one breath at a time.

Even if making it through feels like a struggle at times, this remains true: you don't have to navigate through this space perfectly to know that you are whole. You don't have to get it all right to know in the well of your soul that even here, there is room for growth, no matter what remains unknown. You may be overwhelmed by an unknown future. But I hope today, you can breathe deep and remember that these unknowns have yet to be the end of you. Look at all the changing leaves and changing seasons you have already known in this lifetime, and how even though you've known sorrow and heartbreak, you've also known joy and beauty.

Somehow, even in the chaos of it all, it was the Light-woven things that made life worth living. In grace, you kept on seeking the good, even when life turned out differently than you thought it would. So many heavyweighted plotlines have unfolded in the unknown, but joy, love, and peace have unfolded here too. These unknowns are heavy, but they have not taken everything out of you. The fact that you're still breathing and finding Light along the path is proof: your unknowns have not defined you. Even here, there is more to you.

MHN

Hanging out with my girl on a Fri-Yay afternoon. W

Hanging out with my girl on a Fri-Yay afternoon. We’re both wearing @beautycounter B.Fearless lip color. Looks so different on each of us!
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#vocalyogi #metrowestma #natick #cleanbeautyforall #beautycounter #momlife #safermakeup #singer #summer #voiceteacher #

More of our amazing instrument! #vocalyogi #voice

More of our amazing instrument!
#vocalyogi #voice #singer #voiceteacher #voiceped #vocalpedagogy
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#Repost @physioosteogram with @make_repost
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CERVICAL FASCIA VS. FORWARD HEAD POSTURE
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[OSTEOPATHIC LINKS & PATHOPHYSIOLOGY]
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From my previous post you know the anterior cervical region houses the carotid artery, jugular vein, thyroid, trachea, esophagus and vagus nerve to name a few. All of these important structures are “housed” within the cervical fascia and it’s compartments.
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The investing layer (external layer) of deep cervical fascia envelopes the upper trapezius muscle and SCM while continuous with the platysma (Pic 2).
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The third illustration (inspired by Poirier) demonstrates the next deepest layer, the pretracheal layer of deep cervical fascia (SCM removed). This layer attaches to the hyoid bone and forms pockets for the sternohyoid and omohyoid (more lateral) muscles (Pic 4). This layer has many intersecting and crossing collagen fibers, making a “weave-like” appearance. This tissue is also the envelope for the thyroid, thyroid cartilage and trachea and is also called middle layer of deep cervical fascia (deep to the infrahyoid strap muscles).
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The fifth illustration shows a 3D coronal view of the fascial compartments in geographical relationship to the trachea, esophagus and cervical vertebrae.
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Tension on the pretracheal layer of deep cervical fascia, which is very common in “Forward Head Posture”, can affect the hyoid bone, thyroid, esophagus, trachea and even the pericardium resulting in visceral complaints as well as typical mechanical neck pains (Pic 6/7).
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Fascia is responsible for the links between the musculoskeletal systems and visceral systems. Don’t forget to observe this important organ when you treat patients and not only focus on single structures!
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Credit: @AnatomyLinks
#anatomy #anatomie #fascia #biomechanics #neck #tensegrity #neck #neckpain #textneck #physicaltherapy #yoga #physio #massage #manualtherapy #fascialanatomy

Here’s something to chew on this morning. - Time

Here’s something to chew on this morning.
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Time outside and time moving (combine ‘em if you’re short on time) are vital parts of our mental and physical wellness.
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Not a one of us, myself included, moves enough every day. There’s always a way to sneak in more movement!
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#vocalyogi #yoga #healing #traumainformed #breathe #singerswhomove #singer #voiceteacher #lovetheinstrumentyoulivein

The phrase self care makes me a little twitchy yet

The phrase self care makes me a little twitchy yet the concept of caring for yourself is a pretty important one.
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I think my twitchy-ness comes in part from the fact that we've been marketed to in a way that tells us self care happens when we invest in things that improve our appearance.
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I don't know about you, but for me self care is actually soul care and that, my friends, is an inside job. It has nothing to do with my external appearance.
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I've spent a lot of time journaling on soul care for myself in the last little bit. Seeking to identify the things that light my soul up and contemplating how to I make sure they are a part of my everyday existence.
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My list includes time outside in nature, time spent in silence, laughter, time with friends, time creating, time listening to music, time on my yoga mat, time spent getting my body sweaty.
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What's on your list of soul care?

#vocalyogi #healing #bodysoulmovement #breath #singer #voice #voiceteacher #yoga #lovetheinstrumentyoulivein #trauma #traumainformed #yogatherapy #middleagewomen #metrowestma #natick

I decided to bring my sewing machine on my low tec

I decided to bring my sewing machine on my low tech vacay.
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I learned to sew when I was about 8 and spent a week of vacation at my grandparents. Over the years I’ve made everything from mini tote bags, to art quilts, queen size quilts, to Halloween costumes for my kids. This past year I sewed a ton of masks for my family, but nothing just for the sheer fun of it.
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Making things with my hands is one of my happy places.
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It’s also something that I often don’t find time for in my day to day life so vacation was the perfect time to indulge in some sewing with a view.
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I brought fabric I’ve had hanging around and pieced together 4 placemats and one baby/lap quilt.
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#vocalyogi #fabric #batik #janome #yoga #breathe #rest #singer #voiceteacher #voice #maker #creative #creativeenergy #movementmaven

Loving this incredible artwork. Two things always

Loving this incredible artwork. Two things always come to mind when I see the diaphragm
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1. How high it sits and why anyone tries to equate belly motion rather than rib motion, with diaphragmatic descent.
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2. How much shit (technical term), the diaphragm impacts beyond breath given its location: heart rate, digestion, vagus nerve, core stability, blood flow.
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Plus 85 hours to create this piece of art! Amazing!!
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#Repost @dannyquirkartwork with @make_repost
・・・
#detail of the #finished piece that was 1 of 4 for a #poster made up for @immaculatedissection , depicting a poster of the 7 Diaphragms..... this #illustration here depicts the thoracic diaphragm and the adjacent #muscles it helps cue in the #core . This #painting was made in #procreate and took about 85 hrs from start to finish.

#art #anatomy #anatomicalart #medicalillustration #massage #physiotherapy #breathing #dannyquirk
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#vocalyogi #yoga #voice #voiceteacher #voiceped #vocalpedagogy #singer #bodynerd #voicegeek

Vacation reads. - Getting lost in a story is one o

Vacation reads.
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Getting lost in a story is one of my favorite things in the world.
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An unplugged two weeks at the lake was the perfect time to indulge that love.
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There’s a fabulous bookstore in a neighboring town that we visited three times while we were up at the lake to keep everyone in books.
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#vocalyogi #yoga #singer #voiceteacher #voice #sing #read #vacationreading #books #singerswhoread

Love this post! The fascinating hyoid bone! #Repo

Love this post! The fascinating hyoid bone!

#Repost @tomwaldron.move with @make_repost
・・・
The hyoid bone is the most anterior bone of the neck, typically level with C3 (when it's not moving - it's pretty much always moving 😂).

Although bio-tensegrity is a highly debated theory as it's not clear that the body IS a bio-tensegrity structure (but certainly shares characteristics of a tensegrity structure), the hyoid bone is a good example of a 'floating' bone in the body.

Floating isn't really an accurate description as the hyoid isn't literally floating. The hyoid is an osseues tissue, relaying forces amongst numerous tensional tissues (deep and superficial).

To keep it simple, you have muscles beneath the hyoid (infrahyoid muscles) and muscles above the hyoid (suprahyoid muscles). These muscles are direct 'connections' for the hyoid to the jaw and manubrium.

Superficial, investing, prevetebral and pretracheal fascia all 'attach' to the hyoid bone too (visceral organs also share expansions to the hyoid).

There's research for and against the relationship between neck alignment/posture and neck pain. Because of this, we can't always blame posture for an individual's pain.

If we suspect however that an individual's symptoms are in part, related to their neck posture, addressing the anterior and posterior neck muscles can be beneficial - it just depends!

What we know for sure is MOVEMENT and having a clear sense of your neck (refined body schema) is ideal for optimal muscle tone at the cervical spine and jaw.

#vocalyogi #lovetheinstrumentyoulivein #bodyawareness #voice #movement #singing #singer #voiceped #vocalpedagogy #voiceteacher #movementforsingers #yoga #healing #breathforsingers

Nothing like sharing your deck chair with a soakin

Nothing like sharing your deck chair with a soaking wet 75lb lab.
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#nomanners #vacation #vocalyogi #207 #kezarlake #centerlovell #yoga #healing #read #yellowlab #rest #labsofinstagram #dogmom

When I was in my 20's I hated the pose, Savasana a

When I was in my 20's I hated the pose, Savasana and often I would just skip it at the end of my own yoga practice. If I was in a class I'd just lie there waiting for it to end so I could get up and get on to the next thing. Who has time to rest, I always thought? I just went and went and went and never gave it another thought.
Well, now I have a bit more lived experience and wisdom and cherish opportunities to rest, which often feel like they are few and far between compared to what i would like.
Often when we go on vacation I use that time to read professional books, or catch up on professional development. But this year, I'm not doing that. This year I'm resting.
Tomorrow I'm beginning a two week long digital detox. No computer, no phone. Just my family, the woods, lake, a journal and lots of fiction books.
I will see you all back online when I return on July 12th!
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#vocalyogi #yoga #breathe #rest #voiceteacher #vocalpedagogy #voiceped #sing #lovetheinatrumentyoulivein

Very wise words. Notice what you feel in your body

Very wise words. Notice what you feel in your body as you encounter these new situations. And give yourself grace.
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#Repost @yumisakugawa with @make_repost
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🌦REMINDER...

There Is No Right Or Wrong Way To Processing A Global Pandemic That Is Still Very Much Happening!
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#vocalyogi #yoga #yogatherepy #somatic #embodied #traumainformed #voice #performer #singer

Grateful for this post from @catefnstudios about t

Grateful for this post from @catefnstudios about today’s core workshop!
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#Repost @catefnstudios with @make_repost
・・・
Right now, attending @vocalyogi’s class on what development and the tending of our core muscles means. She has recently helped me with oblique dominance as a result of reoccurring diastasis recti. Highly recommend her movement library for all singers of all ages. .....#womenshealth #singers #vocalists #vocalpedagogy #healthandwellness #healthandwellnessjourney #yogaandsinging #vocals #womenhelpingwomen #somaticeducation #somaticpilates #somaticpilates #aginggracefully #singinngthroughchange #menopauseandsinging #perimenopausr #breathing

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