When in doubt…Breathe!

The below article was written by Harvard Health Publications: Harvard Medical School. Check out more of their work here: http://www.health.harvard.edu/

Relaxation techniques: Breath control helps quell errant stress response

Relaxation techniques such as breath control via deep breathing

Updated: March 18, 2016   Published: January, 2015

The term “fight or flight” is also known as the stress response. It’s what the body does as it prepares to confront or avoid danger. When appropriately invoked, the stress response helps us rise to many challenges. But trouble starts when this response is constantly provoked by less momentous, day-to-day events, such as money woes, traffic jams, job worries, or relationship problems.

Health problems are one result. A prime example is high blood pressure, a major risk factor for heart disease. The stress response also suppresses the immune system, increasing susceptibility to colds and other illnesses. Moreover, the buildup of stress can contribute to anxiety and depression. We can’t avoid all sources of stress in our lives, nor would we want to. But we can develop healthier ways of responding to them. One way is to invoke the relaxation response, through a technique first developed in the 1970s at Harvard Medical School by cardiologist Dr. Herbert Benson. The relaxation response is a state of profound rest that can be elicited in many ways, including meditation, yoga, and progressive muscle relaxation.

Breath focus is a common feature of several techniques that evoke the relaxation response. The first step is learning to breathe deeply.

The benefits of deep breathing

Deep breathing also goes by the names of diaphragmatic breathing, abdominal breathing, belly breathing, and paced respiration. When you breathe deeply, the air coming in through your nose fully fills your lungs, and the lower belly rises.

For many of us, deep breathing seems unnatural. There are several reasons for this. For one, body image has a negative impact on respiration in our culture. A flat stomach is considered attractive, so women (and men) tend to hold in their stomach muscles. This interferes with deep breathing and gradually makes shallow “chest breathing” seem normal, which increases tension and anxiety.

Shallow breathing limits the diaphragm’s range of motion. The lowest part of the lungs doesn’t get a full share of oxygenated air. That can make you feel short of breath and anxious.

Deep abdominal breathing encourages full oxygen exchange — that is, the beneficial trade of incoming oxygen for outgoing carbon dioxide. Not surprisingly, it can slow the heartbeat and lower or stabilize blood pressure.

Practicing breath focus

Breath focus helps you concentrate on slow, deep breathing and aids you in disengaging from distracting thoughts and sensations. It’s especially helpful if you tend to hold in your stomach.

First steps. Find a quiet, comfortable place to sit or lie down. First, take a normal breath. Then try a deep breath: Breathe in slowly through your nose, allowing your chest and lower belly to rise as you fill your lungs. Let your abdomen expand fully. Now breathe out slowly through your mouth (or your nose, if that feels more natural).

Breath focus in practice. Once you’ve taken the steps above, you can move on to regular practice of breath focus. As you sit comfortably with your eyes closed, blend deep breathing with helpful imagery and perhaps a focus word or phrase that helps you relax.

Ways to elicit the relaxation response

Several techniques can help you turn down your response to stress. Breath focus helps with nearly all of them:

  • Progressive muscle relaxation
  • Mindfulness meditation
  • Yoga, tai chi, and Qi Gong
  • Repetitive prayer
  • Guided imagery

 

And yes, you can even find time to breathe on the job, in your car, on the train, in rehearsal or any other environment.  We can help you get there. Contact us now for a complimentary class for your organization!

Wellness@FullForceRepertory.com
347-620-6074

 

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Your Common Scents: Aromatherapy

Written by Athena from The Sage Goddess.

Aromatherapy is a popular form of alternative medicine or holistic healing. It is exactly as the name implies – the use of fragrance to remedy an ailment. While the term aromatherapy only dates back to the early 20th century, the practice of using plant extract as medicine comes from ancient Chinese, Indian, and Middle Eastern cultures. Aromatherapy cannot cure the advanced stages of disease (although that can be debated), but rather, can work as an aid to relieve daily aches and pains, or as preventative medicine to deter serious illness.

An essential oil is an organic compound extracted from a botanical source through cold pressing or through a steam process. There are thousands of different essential oils – just about as many oils as there are plants on the earth. This botanical nectar can be extracted from leaves, tree bark, herbs, flowers, fruit peels, seeds, roots, or even a blade of grass. And each one serves a unique therapeutic purpose.

How to Use Essential Oils

Part of what makes aromatherapy so effective and popular is its versatility. This practice can take many forms, and is therefore suitable to almost any lifestyle. You can benefit from aromatherapy in any of the following ways:

  •      Add a few drops of essential oil to a spray bottle full of filtered water. Spritz this mixture into any space as an air freshener, or onto any surface (clothes, sofa, carpet) to revitalize and freshen.
  •      Add a few drops to an unscented candle, just around the wick (only when extinguished). The candle will burn with the scent of the oil.
  •      Apply a few drops directly to the skin. This can be done to treat an ailment, such as a rash, bug bite, or small cut, or to place at designated pressure points, such as the temples and wrists. (Beware which oil you’re using, and that it is safe for direct skin contact. Some essential oils are too abrasive and must be cut with a carrier oil to be applied to the skin.)
  •      Add a few drops to water, tea, or even alcoholic beverages to add natural delicious flavor and reap the benefits of the plant medicine. (Only ingest essential oils if they are certified food grade and safe for ingesting.)
  •      Add a few drops to an oil diffuser to freshen the air in your home, office, car, or other space.
  •      Add a few drops to the bathtub to bathe in. This creates direct on-skin therapy, while also steaming the scent into the air.
  •      Place a drop or two on your pillowcase before bed to aid peaceful sleep.
  •      Place a few drops in a handkerchief to take with you on the go and breathe in whenever needed.
  •      Add the proper quantity to your own Ayurvedic products, like lotions, soaps, toothpaste, and perfumes.
  •      Use in potions and elixirs for ritual, ceremony, meditation, and other magical work. Many essential oil fragrances have been used to induce deeper meditation, and even astral travel, for centuries.

The Many Uses for Essential Oils

The uses for aromatherapy are practically endless. Today and across history, essential oils have been used as disinfectant (antibacterial/antiseptic); treatment for bug bites, eczema, acne, and other skin irritations; bug repellent; air freshener; an aid for deeper meditation, shamanic journey, and astral travel; adding flavor to water and other beverages (only food grade); relief of upset stomach, nausea, vertigo, and headaches; allergy relief; emotional energizer or calmer, libido booster, and stress reliever; treatment to increase circulation in the physical body; and much, much, much more.

 

essential-oils-and-the-brain

You can combine various complimentary essential oils to receive greater and wider benefit from your use. It is common to use pre-made blends (blended and sold as-is by the manufacturer) to target a certain overall illness or emotional block. For instance, a happiness blend might contain a combination of lively citrus oils and floral oils to elevate your mood. A breathing blend might contain eucalyptus, peppermint, and melaleuca. It is also possible to craft your own blends, and there are many essential oils texts and online sources where you can find recipes.

Check out the below chart for the benefits of certain oils:

aromatherapy-essential-oils-chart-1

 

Did you know that we offer aromatherapy consultations and wellness workshops here at Full Force? If you didn’t know, now you do! Contact us for more information and to get your healing on fleek…is that word still a thing?

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And we have lift off!

Welcome to Full Force Wellness & Dance Repertory!

Thanks so much for waiting for our arrival. We hope we didn’t keep you waiting for too long did we?

The new Full Force has enhanced its mission and programming for today’s world.
What is our mission you ask? Simply put…
Holistic Wellness. Dance Performance.
Although these two themes were always apart of our programming, it is made clear that this is now our focus. (Yay!)

Click here to see our new website. We guarantee it is much cooler and user friendly than our last one!

Also all of social media links have changed. Here are the updated links:
https://www.facebook.com/FullForceRepertory/
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https://www.youtube.com/user/TheFullForceDance

And yes, even our WordPress blog link has changed:
https://fullforcerepertory.wordpress.com/

So keep up with us! There’s lots more of amazing things in the works…even ways you can join our team. So make sure to check back in with us often.

This is definitely the start continuation of an amazing journey!

Sending Love, Light & Peace,
-Lefty & King

Seriously, click here to see our enhanced site:
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Everything Comes to an End.

Dear Loyal Supporters, thank you.

Thank you for the past 6 ½ years of your prayers, well wishes and support. Thank you for watching our performances, whether we were Off-Broadway, on television, live streaming or simply presenting at an open mic. Thank you for taking our classes and workshops. Thank you for dancing with us in the streets of New York City during our Get Up & Move (Flocking) series. Thank you. We are so grateful. But as most things in life, they come to an end.

Full Force Dance Repertory, after 6 ½ years is coming to a close, as a dance company. Starting in January 2017 we will be re-launching as a new organization! Our new mission…

DUALISM: Holistic Wellness + Dance Performance

Our programming will be more dynamic and our resources more modern to fully embody this mission. Not only will we showcase high quality dance performances, but we will help you to become your best self through our highly developed and thoroughly tested classes. Our workshops will incorporate more holistic modalities and we will be offering specialized courses for organizations, corporations and groups. Starting in January 2017 Full is changing as you know it! Come and see what the new Full Force is all about…

Full Force, don’t just take a class. Take your class.

 

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“I’ve danced for years and haven’t caught my big break😢😢😢”

This blog post continues our Tales of a Frustrated Creative series that started in March 2015. For this post, we give credit to our guest writers from Femme La Kray, Maleeka Harris and Katrina Lee.

How many dancers go through periods of feeling like an outcast in an industry of over thousands of thousands of thousands of dancers?! What happens when only a selected few dancers receive the major tv commercials? Or Broadway gigs?

Oh of course, the chosen hired dancers are amazing and talented! But what happens to the rest us who perhaps:
1)Didn’t catch the audition choreography fast enough?
2)Didn’t fit the visual casting?
3) Have very little formal dance training?

I’ll tell you what happens, we struggle! We struggle and hustle, hustle and struggle (*repeats 4ever*). We settle for local shows and nonunion or off the grid low/non-paid dance gigs. We become the leftovers(dancers who didn’t make the cut). We are still fantastic performers! Truth is, we are constantly overlooked and heavily neglected. Unfortunately in this fast paced society, industry figures don’t invest their time to mold “potential” movers.

Maybe you can’t afford dance classes due to financial circumstances. I mean, $20 a class? We can barely afford $1 pizza! Maybe you didn’t receive that special arts scholarship to dance. Should one STOP dancing because they are not with the Top dance company? Did you not work hard enough? Maybe your dance language doesn’t fall in trend with the commercial selling dance disciplines. These are all different thoughts that came to my mind and I’m sure to the mind of many Artists.

Stop the FREAKING press!! Leftovers are delicious and sometimes tastes even better than the original dish. (*sips tea*)

DANCE is universal and it is not reserved for a few individuals! You have to get to a point where you don’t give a flying f#*k! Be YOUR OWN Supporter. Always surround yourself with other artists/people whom will influence you positively & vice versa. Help each other be the best! Put on your own damn production, learn from watching/volunteering and don’t always wait to be picked up by one. Let those industry cats come to you as you mold and shape your artistry. Dance for your reasons and not for anyone else.

Stop comparing yourself to others, create your own lane baby!! Do you baby!!

So my leftover dancer friend 😊, you are a mover, never stop moving. Where there is a will there is a way and your time will come.
In fact, all of the dance events, shows, teams, volunteer work, blood, sweat, and tears are all apart of your dance journey SUCCESS!

So keep dancing and uploading your art because the only direction is forward! Besides, nothing happens over night. Stay consistent and Persevere!

* This is advice from my personal experience and dialogue exchanged with my dance friends and All kinds of artists.*

XoXo Tea & Honey XoXo

Written By: Maleeka Harris (Artistic CoFounder)
Revised & Edited By: Katrina Lee (H.Q) (Artistic CoFounder)

Femme La Kray (Copyright 2016)

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A Psychic Weighs In On The Presidential Race

WARNING: Very esoteric and metaphysical material ahead. Some basic people may get freaked out. If you are one of these basic people and you put a basic comment below, I will come for your life, drag you for filth, try my best to educate you regarding the metaphysical world.
Peace, Love and Light to all those who read, understand.

 

Hi everyone. My name is King. (Hi King!) And I am psychic. My psychic abilities include clairvoyance and clairsentience.

(Crickets, crickets, crickets…)

I see you may be a bit lost. Let’s breakdown this supernatural lingo.

There are different kinds of psychics. According to Merriam-Webster, psychic means:
1. Lying outside the sphere of physical science of knowledge: immaterial, moral or spiritual in origin or force
2. Sensitive to nonphysical or supernatural forces and influences

What is a clairvoyant?
In short it means that someone is able to see beyond the physical nature of the world. So some clairvoyants can see into the future, others can see the past, some see Spirits, others may see ancestors and some are even able to see through physical structures and see what is behind them!

What is a clairsentient?
Someone that can feel things beyond the physical world is a clairsentient. Similarly like clairvoyants, there are different kinds of clairsentients. Some can feel the presence of esoteric beings, others literally feel the physical pain of people when they are around them, while some just by touching a building can tell how many people reside within, how long they have been there, who else may have been there and who may be coming in the future.

However, these psychic abilities aren’t given to a select few. In many ways, all people are clairvoyants and clairsentients. If you have ever believed you were able to “see someone’s true colors” or “see behind someone’s motives”, you experienced a clairvoyant moment. Or if you were able to “feel that something wasn’t right” or “felt a bad vibe from someone”, you had a clairsentient occurrence.

With my clairvoyant and clairsentient gifts, I have the ability to see and feel the energetic patterns around living beings and inanimate objects. With this gift I help others overcome various ailments and dis-ease by giving them insight on what they need to work on the most to have a better quality of life.

In this blog, I will be sharing my thoughts and ideas on each presidential candidate based off what I feel and see with my psychic abilities. I may also predict a winner. 🙂

…Now onto the good stuff!

debate2

Donald Trump & Hillary Clinton during their first debate on Monday, September 26th 2016 at Hofstra University.

As of October 1st, 2016 Hillary Clinton and Donald Trump clairvoyantly seen have very
vibrant auras biofields. There is a lot of light biophoton matter emanating from their energy body, much more than the average person. Most people with large spheres of influence have lots of light emanating from them, whether the influence is considered to be positive or negative. Why is that you ask? Great question. Let’s gab!
All people, whether they believe in spirituality, religion or the supernatural (or not) have Invisible Guides and Helpers that assist them on earth. Some may call them angels, others ancestors and some believe it is luck, but these Helpers are here as a support in life. When someone starts to gain influence or power, these Helpers magnify their assistance to a varying degree. This boost can be seen as massive light around a person’s biofield. However, not all people are in tune with their Helpers and the light surrounding them. This is as if a person is wearing long sleeve clothing, pants, boots, a hat, gloves and scarf in the dead of summer; the light that may be all around them never fully penetrates their being. Just because someone is a CEO of a company, a celebrity with over 14 million followers on Instagram or a presidential candidate doesn’t mean their light is dynamic or strong. Be mindful that although these folks may have bigger lights, it doesn’t mean they have stronger lights. This is the same as a tall redwood tree that is rotting, with weak roots wearing brown leaves vs. an oak tree with strong roots and vibrant, colorful leaves. Which one would you rather be?

Because of this presidential race, Clinton and Trump have influence over millions of Americans, not to mention the world. So, it makes sense as to why they have lots of light surrounding them, but that is just on a macro level. As I zoom in on a micro level, I’m going to explain what is happening clairvoyantly and clairsentiently within their biofield. Get ready for the good gossip. (How You Doin’?)

Hillary Clinton
As of October 1st, 2016 Hillary Clinton drains me. I feel drained whenever I think about or loohillary clinton.jpgk at her. This generally means that she is feeling energetically drained herself. I initially picked up on this a few months back as I was watching her campaign midsummer. I knew that something was wrong and if she didn’t take care of herself, something may happen. Then weeks later the story broke that she may have been suffering from pneumonia. I was not surprised. But something else may be happening here – the bottom portion of her energy body looks congested, from her navel and down. Even if she is no longer suffering from pneumonia, there is definitely a weakness in her energy body. Not saying that she does, but my clairsentient feeling of her fits the profile of someone with a terminal disease. I hope this isn’t the case. But she definitely needs someone (like me!) to clean her biofield to help revitalize her.

Donald Trump
As of October 1st, 2016, Donald Trump gives me a headache. No but literally, I am getting a headachtrump_flage…and starting to feel itchy all over my body, feeling nauseous too. And now my stomach hurts! This generally means a few things: that the energy centers in his head are off-balanced, his interactions with others give them a metaphorical hemanhole smoke.jpegadache, he can get under other people’s skin and his energy body is highly contaminated, like a virus.
In looking at his biofield, he seems to have dark smoke rising from below him, like smoke coming out of a manhole. This is the first time I have seen anything of this nature around someone’s biofield. It is very interesting to say the least. He is in desperate need of an energetic cleansing.

My Winning Prediction
According to astrologers the earth is moving from the Pisces Age to the Age of Aquarius. During this shift many things are happening at a faster rate to fully acclimate to this ‘changing of the guard’. And some of those things are bringing to light, that which has been stuck and buried for a long time.
Think about it like this: You decide to go on a fast and just juice. What happens? For the first few days you may feel weak as your body removes all the toxins that are inside you. But after some time, you may notice that you begin to feel lighter and have more natural energy during the day. You may even lose some weight! The same goes for this metaphysical process; there is a purge of toxins that needs to happen before reaching a balanced state. Before the toxins can be flushed down the toilet, they need to first come out. During this critical time, not only our nation’s history, but in the world, toxins have come out, some that have not been acknowledged for many years. The presidential hopefuls (or hopeless) have allowed more release of these toxins, arguably one more than the other. And the candidate that is doing the most releasing, sadly (or happily) to say, is meant to that. That is their mission, to release all the toxins to wake us up and clean up our act.
So, who do you think that person is? I guess we will have to wait until November to find out.

-King👑

 

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Your Life at a Glimpse…Fashion Week

Full Disclosure: The following post is coming from the mind of a dance movement therapist (me). Don’t know what this means? Read it. You will get the point(e)….YASSSSSS!

 

I love fall fashion week. Not because of the reason you think — it has nothing to do with the fashion or the trends that are happening or what the designer is showcasing (although those are definitely reasons for loving fashion week!), but I love the energy a model gives off while wearing the designer’s clothes.

Depending on the theme, fabric, or designer’s ideas, a model’s ability to bring about some type of positive feeling in the audience can and will ultimately cause them to buy the designer’s clothing. Walking the runway and posing for a picture focus on two different types of movement qualities that appear to be key for models (get ready for my dance therapy lingo), creating and carving into a shape (or posing) and walking the runway.

african-fashion-week-ih-861.jpg

Models present a creation by the Duaba Serwa fashion house during African Fashion Week at Melrose Arch in Johannesburg. Picture: IHSAAN HAFFEJEE (27.10.2012)

Based on a movement repertoire (movement style), a model can truly bring clothes to life in ways that not many can imagine.

A model’s walk and pose on the runway, of course, affects a person’s decision of whether they like the designer’s clothing because of their taste, but there is also a deeper emotional level at play. Sometimes a model’s walk can bring up unconscious feelings, memories, or experiences we’ve had that can impact our decision in saying “yay” or “nay” to the designer’s work.

For example, if you see a model that walks with a pressing action (very strong, direct and indulging) while in delicate, light fabrics, the model’s walk may turn you off from the clothes completely. Maybe because the movement style does not match the designer’s clothing (which in some cases could be the artistic vision of the designer. But the question

nyfashionfeature

Model walking the runway during Betsy Johnson’s runway show in 2013.

is why would this mismatch be unattractive for you? Could it be that the model’s walk reminds you of someone that you admire, while the clothes remind you of someone you despise? Could seeing this combination on one person be confusing or unappealing? Could it be that you find yourself to be a grounded person that embraces the model’s walk, but does not see themselves as being delicate and light for whatever the reason may be. Is it scary to be delicate in your fashion sense and strong and grounded in your movement? Would you give off the wrong message? Or does it just not go with the trends of society?

Ultimately a model’s walk can be unattractive or attractive based off your past experiences of whom the walk reminds you of (maybe your mother, brother, true friend, fake friend, or a persona that you never saw yourself as-strong, confident, etc). Without recognizing it, these internal feelings you’ve felt from the model can then in turn be projected onto the designer. THIS is why it is important to have models that are able to hone in on the designer’s vision and WERK run with it. Watching such models capture the designer’s vision is truly remarkable and beautiful.

Thinking about the models then like Linda Evangelista, Karlie Kloss, and Naomi Campbell, and how their distinctive walks used very specific movement qualities (dab, float, glide) that were always interchangeable with different body parts (arms, legs, hips) captured the audience and increased revenue for designers.

2011 Victoria's Secret Fashion Show - Runway

NEW YORK, NY – NOVEMBER 09: Model Karlie Kloss walks the runway during the 2011 Victoria’s Secret Fashion Show at the Lexington Avenue Armory on November 9, 2011 in New York City. (Photo by Jamie McCarthy/Getty Images)

I wonder what the runway models now, including Kendall Jenner, Gigi Hadid, and Selena Forrest will embody for the designers and the audience. Will it be complimentary of one another? Of course the audience’s unconscious (and maybe conscious) feelings of a model on the runway this week, particularly someone like Kendall Jenner will bring up feelings for some audience members that are repulsive or gracious which could mostly be a projection of how they feel about the Kardashian’s. This can then affect the decision of the audience loving or hating the clothing of the designer. But, can someone like Kendall Jenner use her movement style to persuade the audience to only look at her modeling within the designer’s vision? Can she provide an opportunity for the audience to decide for themselves whether they like or dislike the fashion or is the Kardashian/Jenner name and reputation too strong for the audience to disconnect from? Will it ultimately influence the audience to say “yay” or “nay” to the designer?

kendall-jenner-penshoppe-denim01

Kendall Jenner

Overall the important part of all this is that as the audience, whether you are at an actual runway show (I’m jealous!) or are watching the shows after fashion week on YouTube, there is more than one reason why we are influenced by fashion. If we are aware of our biases and why they are so present for us, we may be able to be more open to exploring different designers’ styles, based on the models presentation, whom we originally would have said “nay” (for me its Tommy Hilfiger).
😉

-Lefty

 

*Words italicized = Dance/Movement Therapy (DMT) terms

 

 

 

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