From personal experience learning Somatics as well as from the perspective of a Certified Essential Somatics Movement Teacher, I assure you I've seen it all! Especially if you are someone like me who was not used to sensing their body from within, struggled with meditation and body awareness. It took me a while to learn Somatics. However, once I did the rewards were bountiful! Let's take a closer look at the top three common mistakes, and strategies to overcome them!
Going through the Motions
This mistake is tricky to spot as a movement teacher since all the movements are intended to be subtle and small. It becomes apparent when the individual cannot sense a difference after completing a movement sequence. Instead of pandiculating (soft muscle contraction, followed by a slow and intentional release, followed by a breath cycle or two for integration) the individual just moves back and forth, never letting go of the muscle. Mistakenly, effort is applied to contract the muscle AND to move the muscle in the other direction.
Instead, try to imagine your muscle being contracted like a light switch turned on. The release is equivalent to the use of a dimmer switch to dial down the light / muscle. You are dialing back the effort it took to contract the muscle until you can completely let go and the muscle softens. The release should take at least three times as long as the contraction. Contracting is an active movement, while a slow release and letting go becomes a passive movement you are allowing to happen. You are surrendering to gravity.
Focusing on the Contraction instead of Release
We are so used to contracting our muscles and holding tension that this movement is very familiar to us. Mistakenly, the contractions are strong and big and very little time is spent on the release. We erroneously continue to do what feels familiar.
However, the muscle contraction during a pandiculation is only intended as a means whereby we take control of the muscle that is about to be released. As soon as control is established, the contraction has served its purpose. Therefore, the contractions should be subtle and soft. What Somatics is teaching us is how to release the muscle.
Imagine you are right handed and are now brushing your teeth with your left hand for the first time. New neural pathways are formed in your brain. The movement feels awkward and clumsy at first until - with practice - it becomes smooth and familiar. Our brain may have forgotten how to release chronically contracted muscles and Somatics reeducates the brain and establishes a new resting muscle tone over time. It feels unfamiliar at first.
Pleasing the Teacher
We are conditioned to follow directions and do as the teacher instructs us to do. This can lead to an overruling of our internal signals, e.g. discomfort or even pain. As a society we are told to push through the pain. "No pain, no gain". This principle does not apply to a Somatics practice. Only you know what it feels like to be you, how it feels to be in your body. This first person sensation is at the core of Somatics teaching. Raise your hand anytime a movement does feel uncomfortable or make the movement smaller. Remember, the contraction is only a means whereby so it can be gentle and subtle. Even motor planning (imagining the movement instead of actually performing it) is an effective way to release tension. View the teacher as a mentor making suggestions and trust your own sensation.
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