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ALigned and Aware (3)

April 22, 2020April 22, 2020 Sarah Whitten

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vocalyogi

I discovered Stryker’s teachings early on in my

I discovered Stryker’s teachings early on in my yoga practice. His meditations were what taught me to sit and be ok with what I found and to sit long enough to find the quiet under the noise of my thinking mind.
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I love how his teachings pop back into my feed just when I need them. Have a listen to this podcast if you can. It was a lovely reminder to me of the power of my morning practice being non-negotiable.
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#Repost @yogaruparodstryker with @make_repost
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Creating Space, Resting Well, and Moving Toward Consciousness ⁠
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We’re so used to being busy all the time because we live in a fast-paced world. When we do find time for ourselves, it’s frequently filled with noise from technology. More often than not, we are not resting well, reflecting, and connecting with ourselves. It is only through relishing in silence and creating spaciousness that our body, mind, and soul will be truly restored.⁠
🔹⁠
Always such a pleasure to join @rosieacosta on @radicallylovedpodcast
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In this most recent podcast discussion we talk about the importance of creating spaciousness in our lives. ⁠
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Tune in via iTunes or Spotify (links below) to learn about the significance of honoring our human need for resting well. And for those who feel like they’re too busy to be resting well, I share some workarounds and bio-hacks to conquer that challenge. Lastly, we talk about how we can deal with life’s pains and difficulties.⁠
🔹⁠
Here are three reasons why you should listen to the full episode:⁠
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1️⃣ Learn bio-hacks to resting well and creating spaciousness in your busy life.⁠
2️⃣ Find out why we seem to forget all our pain and suffering when we sleep.⁠
3️⃣ Discover how to deal with pain upon waking up from a delightful sleep.⁠
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🔹⁠
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If you want to know the secrets to resting well and feeling more connected with yourself, be sure to check out this recent talk with Rosie:⁠
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Link to Podcast iTunes⁠
https://bit.ly/RodStrykerxRadicallyLoved⁠
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Link to Podcast Spotify⁠
https://bit.ly/RodStrykerRadicallyLoved⁠
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#vocalyogi #rest #healing #yogavoiceteacher #voice #singer #lovetheinstrumentyoulivein #traumainformed #breathe

Without clicking through to the OP, who can guess

Without clicking through to the OP, who can guess what this image is a close up of???
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Put your guess in the comments.
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#voiceteacher #vocalyogi #lovetheinstrumentyoulivein #articulator #singer #sing #voice #voicescience

#Repost @_v.o.x.x_ with @make_repost ・・・ •

#Repost @_v.o.x.x_ with @make_repost
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• T A K E A B R E A T H •

It’s not just about taking a deep breath.

If you see breathing patterns like upper chest breathing, shallow breathing, open mouth breathing or fast breathing there is presumably increased negative pressure in the upper airways and dysfunctional breathing during sleep.
This negative pressure may cause the airways to collapse.
Increased negative pressure is not just about the diameter of the airways but it’s also about FLOW.

By improving breathing patterns during the day you improve breathing at night. To repattern breathing pathways the brain needs you to offer him frequently the new breathing habits so an update of your breathing-software can be done.

📣 So please pay ATTENTION to #noisebreathing ! This is so important.

How can we repattern our breath?
➰close your mouth
➰lips gently together
➰tongue in the roof of the mouth
➰we need freewayspace between teeth

ATTENTION: is the BACK of your tongue in the roof of the mouth? Yes? We’ll done!

Breathing patterns should also be light, low and slow.

More than half of the adult population suffers from obstructive #sleepapnea (Heinzer, 2015). And like we mentioned in earlier posts it’s not only about #sleepdisorderdbreathing . I’ts about cognition, cognitive development, speech, swallowing, dental health e.a.

📣 SO PLEASE SPREAD THE WORD !

#buteykobreathing #buteykopractitioner #buteyko #sleepdisorderedbreathing #osa #sleepapnea #slaapapneu #ademklachten #nosebreathing #neusademhaling #mondademen #mouthbreather #myofunctionaltherapy #myofunctionaltherapist #orofacialmyology #jaw #tongueposture #tongrustpositie #tongue #dentalhealth #sleepproblems #slaapklachten #functionalbreathing

How are your feet? Does walking barefoot feel like

How are your feet? Does walking barefoot feel like an impossibility? Living with feet that hurt? Join me for a special workshop to explore how to stretch and strengthen your feet!
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👣 our feet are an important part of our balance system
👣 our feet have fascial connections all the way up to the throat
👣 our feet have 26 bones and 33 joints - that’s a lotta potential for movement!
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Registration link in link tree in my bio!
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#vocalyogi #yogaforsingers #biomechanics #feet #yoga #breathe #healing #barefoot #voiceteacher #voice #singer #voiceped #vocalpedagogy #voicegeek #bodynerd

So excited to work with these singers! - #Repost

So excited to work with these singers!
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#Repost @dramaticvoicesprogramberlin with @make_repost
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We continue our FACULTY SPOTLIGHT for Preparing Elektra with
SARAH WHITTEN
(Harvard University, Boston Conservatory, New England Conservatory, NATS Lecturer)
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Sarah Whitten will lead sessions on movement and alignment.
**
Voice and movement expert, Sarah Whitten focuses on whole body wellness and function for singers. Her work is built on the concept of Vocal Interdependence, recognizing that the voice is influenced by every other system of the body and acknowledging that vocal technique alone cannot solve every issue. She pulls from her background as a professional singer and voice teacher as well as certifications and studies in a variety of movement modalities including yoga, yoga as therapy and restorative exercise. Using principles of biomechanics, research-backed movement and pain science, as well as a hefty dose of intuition, she works with singers’ bodies to resolve physical issues and find their optimal sound. She holds an MA in Vocal Pedagogy, and MM in Vocal Performance both from The Ohio State University. She has presented and worked with singers and voice teachers at National and Regional NATS conferences, New England Conservatory, Boston Conservatory, Walnut Hill School, and numerous other schools and colleges in addition to public workshops and courses both in person and online.
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#vocalyogi #voiceteacher #yoga #healing #singer #movementteacher #lovetheinstrumentyoulivein #voice #strauss #movementforperformance

#Repost @blairimani with @make_repost ・・・ Ti

#Repost @blairimani with @make_repost
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Time for a #SmarterSaturdays chat: Sometimes privilege looks like being able to ignore a crisis that others are dying from. Illustrated by @zeaink. Originally posted August 20, 2020.

It may feel intimidating or even impossible to be aware of and informed about all of the systems of oppression that are creating the very crises that people are dying from. And after we learn—what do we do about it?!

One way to start is to learn about or remind ourselves of Dr. @kimberlecrenshaw’s term intersectionality which she coined in her 1989 legal essay, Demarginalizing the Intersections of Race and Sex.

Intersectionality describes the ways that we benefit from or are harmed by systems of oppression according to our overlapping identities. So, for example, Black women are harmed by sexism and racism simultaneously. Dr. Moya Bailey (@transformisogynoir) coined the term misogynoir to name the ways that misogyny and anti-Black racism simultaneously and uniquely impact Black women.

(Dr. Bailey’s book will be the first selection in the launch of my book club which you can join on Patreon.)

There’s many crises happening right now, and it’s our individual responsibility to become informed about them and importantly, learn about how our actions contribute to the harms and the crises. The solution isn’t to expect our favorite educators to speak up on everything, but to instead take a leading role in our own political education.

✨ Extra Credit ✨ How are you being an intentional part of your community? Share below to inspire others!

I’ll start: after taking precautions (like wearing masks, distancing, etc) during my team’s retreat in San Francisco, we’re all getting tested to keep the people in our lives and communities safe and healthy.

Future masks for my girl. #momlife #sewingsomanyma

Future masks for my girl. #momlife #sewingsomanymasks #metrowestma #natick #vocalyogi #yoga #breathe #staysafe #voiceteacher #batikmasks

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
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We are thrilled to present our full faculty for Preparing Elektra:
BRIGITTE BAYER
GERMAN LANGUAGE & TEXT INTERPRETATION
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CAROLINE DOWDLE
MUSICAL COACHINGS & MASTERCLASS
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Dr. LIBOR DUDAS
MUSICAL COACHINGS
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GUNDULA HINTZ
MASTERCLASS
*
ANASTASIA NIKOLOV
CO-FOUNDER & ARTISTIC DIRECTOR, CAREER CONSULTATIONS
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TERESA REIBER
CHARACTER ANALYSIS & DEVELOPMENT
*
STEPHAN REINEKE
TACT INTERNATIONAL, CAREER Q&A SESSION
*
REBEKAH ROTA
CHARACTER ANALYSIS & DEVELOPMENT
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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
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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

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