Coordination Pattern Training

Step by Step…Breath by Breath

A Meditation Walk

A Tip from Coordination Pattern™ Training

For some people, like me, meditation is the most fun when it is done while walking.  You can still quiet your mind and relax.  The secret of doing it, I call the butterfly breath. Try it sitting down first.

1) The exhale>Blow your air out as you would do if you were trying to blow a butterfly off a flower.

2) The inhale>Open your mouth and allow the air in.  Don’t pull the air in with face, throat or upper chest muscles…. Just allow it in. (Note: You may feel your hip move slightly forward and back as you do this breath.)

After you have mastered this breath sitting then try doing it as you walk.  Some people take 3 steps for each exhale and inhale.  Some people take 4.  Just experiment and find a comfortable stride and number of steps for you. 

Next try counting your breaths and try to relax.   You can even say in your mind “One relax.  Two relax.” Etc.  Count to 10 and start again. When you have this moving along easily, just keep your mind on the count, letting yourself just witness what is around you without becoming involved or making judgments.>> Your mind and body are quieting.

Next stop counting as you walk and just think of one neutral word.  You can use the word “relax”.  Say it over and over as you walk, at first replacing the count.  You can eventually let go of keeping it in rhythm with your walk if you want to, but you do not have to

Just let it simplify. Let everything you do be easy.  Keep just witnessing your environment.  You are there and have a knowing of what is around you but you are not engaged with thoughts of it.  Keep mentally saying your word or the word “relax.”

This type of meditation may not give you the full benefits of sitting meditation; but, It does:

  • quiet the mind
  • helps you relax
  • burn calories while gently exercising.

Coordination PatternTraining improves the use of the whole brain and gives improved access to all its intelligence and skills. It can be applied to improve Communication, Leadership, Creativity, and, Learning skills. Join us for class on Tuesday and Thursday, 7pm.

Betsy Wetzig, Originator of Coordination Pattern™ “Breakthru” Training, Co-author of Moves For Greatness: Focusing the Four Essential Energies of a Whole and Balanced Leader.

Are You Creative?

Do You Need to Be?

If your first answer is “not really,” you are probably one of the crowd who thinks creativity is just about Art and maybe Inventions. The new brain/mind/body science will tell you, “you are wrong.” Creativity is needed in just about every succesful behavior including: parenting, playing games, marriage relationships, business leadership, learning, and communicating. You are already creative and you can be better at it.

The good news is that you can easily become more creative and thus more successful in all you want to do.  A key way is through movement training.  Yes, movement training can improve the way your mind functions, including creativity, and it is never too late to start.

 

All behavior has both physical movement and mental components including creative types of behavior. We are all psychosomatic (mind/body/movement) beings and our psyche-soma system can be used to make us healthier and better functioning both physically and mentally.  It can also react to stress negatively and make us depressed, unhealthy and minimize our ability to be creative.

 

A major part to the secret of how to keep yourself in the positive use of the psyche-soma system is good movement training.  Movement by itself works so well that doctors tell depressed patients to “get out and exercise.” This truth is also why yoga, Pilates, Tai Chi, golf training and other physical training can bring you clarity of mind, while it is making your body healthier.  But we can now also use this psyche-soma system more specifically for your particular neuromuscular (brain/body) pattern use.

 

We can use movement exercises which will train you to handle stress better and actually use it to be more successful. You can also learn how to use yourPsyche-Soma to turn on its Dynamics of Play, Dreams, Movement, Art and Creativity.  Yes, you can easily and with fun increase your ability to be more creative in all you do.

 

To solve your problems and enrich your life you need to be creative.  As Rich Pastorella, owner of the Pastorella Health and Fitness Center, Weatherly, PA  said. ” Betsy Wetzig’s system of Coordination Pattern Training uses the human system of movement and thought and it allows you to understand them from multiple perspectives and to apply them to the problems that you are facing in your life.”     

Betsy Wetzig – Originator of Coordination Pattern™ “Breakthru” Training, Co-author of Moves For Greatness: Focusing the Four Essential Energies of a Whole and Balanced Leader, Choreographer/Dancer, Educator and co-originator of Full Potential Learning.

INTEGRATIVE

The Whole is Greater Than the Sum of its Parts

Each of us is made up of many interactive systems. Being healthy in mind and body happens when these systems work together harmoniously.  Often, we humans separate one part of one system and work on it to make it function better.  This is not the best route to take because it does not take care of the whole problem and the whole problem is the problem.

Almost everyone, sooner or later, has a lower back ache.  Is it purely caused by the muscles, nerves and bones in your lower back? No! There are many interactive mental and physical systems which cause it to exist. Since we use the same body to express our mood, attitude, and meaning and things like anxiety and anger cause tension in our muscles, the psychosomatic (mind-body) connection is always involved. Moreover, like the truth of the old song, “the knee bone is connected to the..,” no part of the body acts in isolation from the rest.

Back aches can be caused or made worse from stress, the way you walk and stand, a
nutritional problems, overweight, etc.  All your systems and parts are always working together. The whole is indeed greater than the sum of the parts!  The integration of the body and mind systems and parts can be addressed to become healthier.

Experts from various holistic disciplines at Twin Ponds Integrative Health Center work together to improve the “whole self.” Our programs address stress, emotions, nutrition, lifestyle, movement, alignment, energy, and so much more. Applying this added power of an “integrative approach” to a physical, mental, emotional concern will assure your success!

Betsy Wetzig, Originator of Coordination Pattern™ Breakthru Training

Especially Athletes! and All Others!

Diligent practice of hip stretches—what in yoga we often call “hip openers,” as though they are key to unlocking thesecrets of the hips—can dramatically increase your flexibility and range of motion around the hip joints. If you are athletically minded, this can be a good thing. But as with many good things, too much can be overdoing it.

The key for athletes is to develop or maintain balance between stiffness and openness: a balance of strength and flexibility in the muscles around the hips.This balance can change depending on both the athlete’s body and on sport-specific needs.

Depending on your sport, too much flexibility can be detrimental to your sports performance, as it can reduce your snappiness. Consider, for example the stiffness a runner needs for efficient transfer of energy to the ground. A floppy runner, one whose hips sag with each step, will have to work harder than one who springs lightly over the ground. But you need enough flexibility to move fluidly through your stride, without a hitch that can lead to an overuse injury. Poses that mimic the running stride, like lunges, can help you stay flexible through the range of motion used to run, and hip stretches that target the external rotators can help avoid overuse injuries like Iliotibial Band Syndrome and Piriformis Syndrome.

On the other hand, athletes need vastly more flexibility in the hips for engaging in activities like rock climbing, curling, or playing positions like catcher in baseball or softball.  A yoga practice for athletes in these activities can look very different from a practice for athletes who require more springy stiffness in their bodies; athletes who need to take deep squats can enjoy the full range of hip stretches, including poses that move deep into flexibility.

Consider where you fall on this spectrum. There may be a very good reason hip openers frustrate you, or a good reason for you to love and enjoy them. Either way, the process gives you an opportunity to consider what you can change and what you can’t, and to practice focusing your energy on creating useful change and accepting the unchangeable.

For all those who would like to improve balance and flexibility, reduce pain, increase range and ease of movement, and reduce habits of tension, consider becoming a student of one of the following: Yoga, Coordination Pattern™ Breakthru Training, Feldenkrais Method® of Movement Education, Personal Fitness Training, Pilates, Tai chi or Qigong,

The Unexpected Leadership Breakthru with Coordination Pattern™ Training

Susan was looking for what? All she  wanted to do was relax, learn a bit, and take some time for herself.  The Self and Joy Renewal Retreat was running at Twin Ponds Center. The flyer said, “Enjoy fun, play, food/cooking, music… along with mind-movement understanding.”  Why not give it a try?

On the first night, as the group was making the English Tea, Susan realized that what she really wanted was to break out of the behaviors that were holding her back at work. Already, she was getting a core understanding of how she functioned and differed from others. So when filling out and discussing Betsy’s handouts on Family Styles and Types, she saw how some of her “restricting” habits were learned in her family and culture while others were her reactions to stress.  A light bulb was going off, “I can change!”

Overnight she glanced through Betsy’s book, Moves to Greatness: Focusing the Four Essential Energies of a Whole and Balanced Leader. The section on Swing/ Collaborator/ Leadership weaknesses really hit a cord.

By Saturday, Susan was already using her new creativity and communication skills. Who would have thought her plate of vegetables… as she is a person who always has to be “Correct and Proper” … would win the “Most Humorous” award. Although it was, as Besty pointed out still wonderfully placed and orderly.

Later, as the group made and enjoyed dinner, Susan was fully on board with her newleadership skills.  She had actually experienced how the Coordination Pattern™ Breakthru Training exercises opened up her movement and most surprisingly, her mind; how they allowed her to Swing into her interactive and playful self which had been ignored and pushed down. She told Betsy, “I can hardly wait to lead my next team meeting at work.  I used to dread them.  Now I can enjoy and use my team members’ ways of functioning instead of trying to control and organize them into little copies of me…… I’m wondering what George’s reaction will be when I start enjoying his stories and jokes instead of giving him a dirty look to keep him on task.  It makes me laugh just to think of it.”

Susan was so thrilled with what she learned at this workshop that she signed up to attend the weekly classes.  She knew that this Coordination Pattern™ “Breakthru” Training helped her to break through to a new and improved level of leadership and a more satisfied life.

Betsy Wetzig, Originator of
Coordination Pattern
Breakthru Training

The Incredible Value of Play for Adults!

Carol was bored on her daily one-hour walks, so she inventeda game to entertain herself. In the next two blocks she would take exactly 300 steps. Walking as “normally” as possible; first day – needed 25 mini steps, second day – needed 10  giant steps, third day-tried zig-zags and only needed 10 mini steps (zig-zags were fun), and so on.

Little did she know that as she was playing she was also improving her mind; improving the way her brain and body handled space, time, design, and even stress.  So, later she was surprised when she was able to avoid a car which had suddenly swerved into her lane by almost effortlessly maneuvering her car, going off the road safely and well.

Play can be lifesaving which is why the military teaches its officers how to improve their ability to play. Einstein riding on a trolley, pretended (played) to ride a light beam as he was watching the town hall clock which enabled him to get the insight he needed to discover that e = mc sq. Miles Davis played with the notes to find the “real” music.

Play helps us deal with our ordeals, and lighten the stress and loads of our lives. Play opens up and heightens our short-term memory and can even help us use our dreams to solve problems, especially creative problems.

Play can help us to use all our talents and skills better, and even lower pain levels and help us heal faster. Play can bring incredible insights into the way you and others function in daily life.

Many people have discovered that a family that plays together is creating a structure and trust that helps when problems arise. The same trust issues can be developed by play in business, which is why those golf and other outings are important and worth the time and money.

There is a funny paradox:  play can improve us without our knowing it. Useful play is a skill that can be improved. You too can learn how to use play more effectively which is why I have joined with Jungian and play expert, Dr. Mary Alice Long, to create the workshop: “Know Thy Self and Play for Success.”

Join us for four days of playful transformation. For more information see our flyer.  Learn how to play with your problems and stress and turn them into the game pieces of success, as you also improve your
creativity and leadership abilities (including parenting).  Besides, we are going to be playing and we’re going to have fun!

By Betsy Wetzig, Originator of Coordination Pattern™ “Breakthru” Training

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Neck Pain to No Pain – All Gain

with Coordination Pattern™ Breakthru Training

Gail’s neck pain always got worse when she was stressed out, but it usually showed up as a stiff neck when she woke up.  Of course there were those times when she just turned her head a certain way.  The pain would come and go.

She had had massage and other body work, but it always returned.  Sometimes nothing would help, she just had to endure it, but when she took Betsy Wetzig’s “Walking Workshop,” Gail was not thinking about her neck.   After all, what would walking have to do with neck pain, and how she handled stress?  However in the first 20 minutes of the “Walking Workshop” the neck pains were on their way out of Gail’s life.

Why?  How did she get rid of these “mistakes” and the pains forever?

Gail was pulling her shoulders back and had poor body alignment. Why did Gail do this? Her Coordination Patterns were not working correctly. At this workshop, she learned 4 basic Coordination Pattern exercises that improved the way she moved resulting in correct alignment of her body. Do people understand what alignment really is? Correct alignment equals correct movement of the head. Voila, Gail’s neck pain left for good and her walk was improved as well.

Betsy Wetzig, Originator of Coordination Pattern Breakthru Training

When Is It My Turn? I’m tired of feeling stressed!

Does this sound like you?  It was me.

“Caught between…. The sandwich generation….. no time……stressed, running through life…. pulled every which way.  I love my husband, my kids, my parents, his Dad, my kid’s friends, my friends.  Am I crazy?  I want the very best for them.  I wonder how we can better communicate.  What do they want? Need? As a wife, mother, co-worker and friend,  I have to be a their leader and a supporter, but I can see us all falling into the same stress traps, and all living with chronic often destructive stress.  I see them stuck in certain behaviors which cause them problems.   How am I stuck? Am I the one on a treadmill which is going in the wrong direction?” 

Then I started working with Betsy Wetzig and her Coordination Pattern Training to fix my chronic knee and back pains.  She told me about her upcoming (it was last January) Self and JOY Renewal Retreat.  The flyer read……Release, Refresh, ReJoy and ReNew! …….. It sounded like my turn!  Break out of the behaviors which are holding you back, making life less fun or even causing chronic stress and pain.  It so sounded like just what I needed, including a mini one and a half day vacation.  Enjoy fun, play, food/cooking, and music as you improve the way you move, enjoy life and interact with others.  And that’s exactly what happened.

From the start, I got a core understanding of my style and how other people were different from me.  I saw how some of my “restricting” habits were learned in my family and culture and how I was handing them on.

By Saturday, as we all entered into a fun competition of salad plate design I saw a new me, using the new creativity and communication skills, I had learned just that morning.  But most of all I learned how to turn stress into something positive.  I experienced how the Coordination Pattern Training exercises opened up both my movement and my mental processes so I could respond to stress in a healthy positive way.

Betsy said that Coordination Pattern Training does not “change the computer, but it does clean up your basic hard drive and get all the programs and apps working smoothly.  It helps you to breakthrough to your best self and your easiest way of functioning.” Release, Refresh, ReJoy and ReNew! …….. It was my turn!

“ JANET”, a doctor’s wife.

Better Communication for my Valentine!

Connie’s body was tight and her biggest complaint was that her back hurt when she started attending my  classes and learned exercises that released the tension in her body and her back pain.  But for Connie,  a more important bonus was the “behavioral aspect” of my Pattern Training. It offered a way for her to understand why she and other people behave the way they do.   So, Connie took the gift of this Training to her special “Valentine” and husband, Matt.  Now, they not only use the physical aspects of the Training, but have come to enjoy the Training’s “Breakthru” of improved communication, and a better understanding of themselves, and the dynamics of family life.

Connie told me, “Your knowledge about the mind-movement link is powerful.  I have found that for understanding ourselves and each other (my husband and I), the Training has not only helped us through our struggling times, but has also supported us in appreciating our differences.” Then she said, “Let me give you an example. You taught me that the dominant Pattern of my mind and movement is Swing, which means that I can be spontaneous, quick to process, and playful. My husband uses more Shape Pattern, and thus is more slow, methodical and practical. I have learned to honor his process and push only a little. When we disagree on something, I give him his space to process before we work things out. When we make big decisions, he slows me down which allows me to process more deeply so I can then get in touch with my feelings and be sure about my decision.”

And with a smile she added “I’m glad my husband and I aren’t alike.  We enjoy and appreciate each other the more we understand ourselves and each other. Good communication is so rewarding!  It makes being in a relationship more interesting and fulfilling.”

Then after she thought for a moment she said, “This Coordination Pattern “Breakthru” Training has been effective and helpful knowledge that we have applied not only to our “Valentine” relationship, but now also in the raising of our children.”

Betsy Wetzig, Founding Director of Coordination Pattern “Breakthru” Training and Full Potential Learning

Relaxation Skills and Stress Management

Susan was looking for what? Her friend signed her up for a yoga workshop, but it was canceled.  All she knew was that she just wanted to relax, learn a bit and take some time for herself. However, The “Self and Joy” Renewal Retreat” was running at Twin Ponds Center where Betsy Wetzig does her Coordination Pattern Training.  The flyer said, “Enjoy fun, play, food/cooking, music… along with mind-movement understanding.”, so why not give it a try?

On the first night, as the group was making the English Tea, Susan realized that what she really wanted was to break out of the behaviors which were holding her back at work.  This change was going to be so fundamental.  Already, she was getting a core understanding of how she functioned and how other people were different from her.  So when she filled out and discussed Betsy’s handouts on Family Styles and Types, she saw how some of her “restricting” habits were learned in her family and culture while others were just her personal reactions to stress.  A light bulb was going off, “I can change!”

Overnight she glanced through Betsy’s book, Moves to Greatness: Focusing the Four Essential Energies of a Whole and Balanced Leader.  The section on Swing /Collaborator/Leadership weaknesses really hit a cord.

By Saturday, as they made lunch, Susan was already using her new creativity and communication skills, learned just that morning.  Who would have thought her plate of vegetables…. as she is a person who always has to be “Correct and Proper”…. would win the “Most Humorous” award.  Although it was, as Betsy pointed out, still wonderfully placed and orderly.

Later, as the group made and enjoyed the pasta dinner, Susan was fully on board with her new leadership skills.  She had actually experienced how the Coordination Pattern™ Breakthru Training exercises opened up her movement and most surprisingly, her mind; how they allowed her to literally  “Swing”  into her interactive and playful self which had so long been ignored and pushed down. She told Betsy, “I can hardly wait to lead my next team meeting at work.  I used to dread them.  Now I can enjoy and use my team members’ ways of functioning instead of trying to control and organize them into little copies of me…… I’m wondering what George’s reaction will be when I start enjoying his stories and jokes instead of giving him a dirty look to keep him on task.  It makes me laugh just to think of it.”

Susan was so thrilled with what she learned at this workshop that she signed up to attend the weekly classes.  She knew that this Coordination Pattern™ “Breakthru” Training helped  her to breakthrough to  a new,  improved, level of leadership and life.

By Betsy Wetzig,  Originator of Coordination Pattern Breakthru Training and Full Potential Learning