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Sunday, October 7, 2018

Give YOURSELF a gift, before the holidays start ...

Reno Feldenkrais Classes Holiday Schedule (click on the flyer to make it bigger) FYI. 
  • No Thursday 5 pm class at the Reno Buddhist Center, on Thanksgiving day, Nov. 22.  
  • Classes will end for the year on Dec. 15, after Saturday's 10 am class at 250 Bell St.
  • All other classes will continue as usual, till Dec. 15, then resume Thursday Jan 3, and continue Jan. 5 and go on into 2019 as usual, TUES, THUR, SAT.
  • If there are any changes, I will post early and often, and send email.  
  • Contact me if you have any questions. 

Meanwhile, consider using Feldenkrais classes as a way of easing into the holiday season this year more flexibly in a friendly and supportive environment. You can prepare for physical and mental stress by being proactive and kind to yourself. Then you are more able to do the things you want and actually enjoy them! What a blessing! 

Here's the pitch:

While thinking about oneself may seem counter-intuitive during the holidays, it is extremely important. Many of us, especially people with families, children and other holiday related obligations, get pushed to the max, frazzled to the point that the real sweetness of holidays and families and being with others, or helping others, is lost beneath a numb mind and body, a dangerous situation. 

When we are stressed, our body makes use of our autopilot feature. The problem here is that suddenly we find ourselves using old movement patterns, doing things that 'hurt,' not paying attention to what we are doing generally in the heat of feeling pressured to get things done. This lack of attention and self-awareness comes at a high cost, causing return of pain, strain and even injury.

One of the best things that happens in a Feldenkrais class is that we add layers of brain mapping and self-sensing in movement to our existing stores of resourced material in our motor cortex. We maintain connection with the wisdom of the body that mediates our movement, even when we are busy. In other words, it is like storing up needed supplies, in this case somatic supplies, for when things get hectic and we lose track of our bodies and our intentions. We sort of hedge our bodily bets. We make it easier on ourselves and can develop confidence in our bodies and brains to come through better, no matter what our state may be. This makes every process better. 

I'm not sure that this applies to drinking too much champagne, or spiked egg nog, however, or hot toddies, but I know it applies to navigating icy sidewalks, shoveling snow, rushing around shopping, cooking, and entertaining, and being on the floor with little ones. 

So I invite you to get in on these last few weeks of classes during 2018, and store up some good motor cortex karma for the year end and the coming winter weather. Your body and your mind will be thankful for the support. And your spirit will too. 

Hope to see you soon. 
Best wishes,

Wednesday, October 3, 2018

How Awareness Helps You Grow and Develop in Your Business


Are you self-aware?  Most of us think we are, but are you sure? In this article, we explore self-awareness in a business setting. Here are 2 short definitions of self-awareness to get you started:
  1. Knowing one’s internal states, preference, resources and intuitions. (Daniel Goleman, from “Emotional Intelligence”).
  2. Conscious knowledge of one’s own character, feelings, motives and desires. (Google definition search).
Business executives say self-awareness is the No. 1 critical capability needed to become an effective leader. Yet, in a recent, large worldwide study, only a small percentage of business people interviewed demonstrated self-awareness in the workplace — 19 percent of women and 4 percent of men. Interestingly, the higher the individual’s rank, the more self-awareness was correlated.
Studies also show that employee awareness has a major impact on the bottom line: from absenteeism/turnover; successful product launches; implementing business strategies and transitions; up- or downgrading systems; to identifying and overcoming business obstacles.
Imagine conflict resolution, constructive feedback processes, performance improvement, or creative problem solving without people being able to manage themselves! Leadership and management skills begin first with SELF-leadership and SELF-management replacing ego-driven behavior.
So how to begin? Generally, people who adopt a mindfulness practice work actively to listen to others and check in with themselves/their bodies frequently are much more self-aware.
Here are some specific steps to start the process:
  1. Sincerely explore your strengths and weaknesses, who you are. Make lists. Ask a candid trusted friend for feedback. Prepare for surprises, additions, deletions.
  2. Identify what you care about, what you value; your long- and short-term goals.
  3. Notice what feelings lie underneath memories and thoughts about these values, strengths and weaknesses; where do these feelings appear in our bodies.
  4. Learn how hidden emotions can color our strengths and weaknesses, where arrogance, anger, self-doubt sneak in; what blocks your inspiration and concern for others.
  5. Use your body to uncover your feelings: start to LOCATE the physical expression of emotions in your body. E.g., stress/impatience may appear in the chest, diaphragm, breath, fingers; anger in the muscles of the jaw/face, arms, hands, chest; disappointment/sadness in the throat, head, sinuses.
Our bodies are very reliable early warning systems. Becoming alert to the distinct physical sensations of our emotions means we can deal with complex and confusing issues more quickly, effectively and easily. We can navigate difficulties better, even learn skillfully to recognize and side-step situations that trigger us.
In challenging business meetings or negotiations, feel your tension and adjust your breathing downward, through the nose. Sense your feet on the ground, your bottom on your chair. Don’t listen to the voice in your head. Regain your insight and physical connection, your open-mindedness and open-heartedness, your intuitive wisdom.
Being more conscious and present in your body gives you the ability to manage and improve business outcomes from a new place in yourself. Our bodies are an untapped gold mine of self-awareness information; our key to a higher level of competency in every moment.
You can use this insight to bring new energy/life to your business dealings and relationships. And you’ve already got what it takes to do it.

1    1.
3. The Feldenkrais Method for Executive Coaches, Managers, and Business Leaders: Moving in All Directions by Garet Newell & Simon Paul Ogden, (Routledge Focus on Mental Health) (9781138230910).
If you want to learn more about Awareness Through Movement classes or the Feldenkrais Method, contact me at or 775-240-7882, or use my contact form at
Carole Bucher, BA, is a Guild-Certified Feldenkrais practitioner/teacher and owner of Reno Feldenkrais Integrative Movement, teaching the only ongoing Feldenkrais classes in Northern Nevada since 2009. 

Wednesday, September 26, 2018

Feldenkrais classes this week: A 40 sec video of moving the distal with the proximal -- from the central parts of oneself!

Do you want to feel lighter, more open, and breathe better? 

In class this week, this lovely lesson teaches how to invite the entire body to support and move the shoulders, arms, hands, especially initiating movement from the chest, back and pelvis. We decrease pain, tension and tightness, while increasing flexibility and range of movement. As an extra benefit of the lesson, the ribs and chest open and expand, breathing gets much deeper, easier and more comfortable. It is a wonderful lesson and useful for improving quality of movement and life as well as post-surgery or post illness. It will also help your golf game. 

In the video, you can catch a glimpse of how each little movement in a slightly different direction changes the conversation through the body. This is a fascinating lesson, when done very small and slowly, feeling and learning to use arms in a new way. Then beginning to use the chest and pelvis -- to move from a completely different part of oneself -- to move the arms. The movement shifts from very distal to very proximal and central, becoming more powerful and adaptive, and beautifully balanced. This is very pain relieving, restorative and heart opening. 

If you'd like more information about Feldenkrais® Awareness Through Movement® classes or individual Functional Integration® sessions, or to discuss related health questions, please use the contact form at the top right of this page. 

Thursday, September 13, 2018

Pelvic Clock -- Awareness Through Movement classes this week.

Learn how the movement of your pelvis impacts comfort and ease of movement through the whole body.

The Classic Pelvic Clock lesson this week. We are utilizing Dr. Feldenkrais' amazing invention of movement of the pelvis around the face of a clock to reveal and improve movement in areas of the body which are out of alignment or not well-organized.

And as we explore in this way, movement improves everywhere, initiating from the pelvis and its contiguous parts, including the spine.

Next classes are 5 pm tonight at the Reno Buddhist Center, Hiroma Hall, enter from Taylor. 10 am at 250 Bell St., Saturday. Contact me for info and come 15 mins early if you are coming to your first class.

You can also contact me using the form at the top right of the page.

Looking forward to hearing from you!  With best wishes, Carole 

Monday, September 10, 2018

Want to make the difficult possible and comfortable? Awareness Through Movement

Increasing the comfort and range of movement in hips, feet, toes, ankles and shoulders, AND elongating the spine - photo from last week's (9/8/18) class.

Nearly every lesson we do in a Feldenkrais class, workshop or clinic includes surprising physical and mental improvements because of the very specific way Dr. Feldenkrais created each lesson. And because we are learning to use our 'feeling and sensation' to find movement in a way that actually works with our bodies rather than pushing through or ignoring our movement limitations. Each lesson is structured so that our movement intelligence increases as we continue through a lesson.

This lesson is a great example of how this works, gently, safely and rather amazingly. It started by our separating out our toes from each other individually, which increased the feeling of width and length of the bones in our feet. So we began in a simple, child development sort of way, playing with our feet and creating awareness skeletally from the bottom up. 

We also awakened connections through the whole body, as we supported ourselves with one hand and arm, as we did the movements of toes, foot, ankle and leg with the other hand and arm.

We followed these movements up into the body, exploring many variations, extending the focus of the movement upward into the hip joints, through the knees and ankles.  Our hands, arms and shoulders participated more intentionally and intelligently. We played with movement in shoulders and elbows too. Lots of non-habitual, interesting movement.

We found balance, through the sit bones in the pelvis, as all parts of the movement lesson began to come together in a cohesive whole way -- we had a sense of shape, feeling of balance and counter balance, in space and on the ground.

The interesting surprise for many was the impact at the end of the lesson on our walking, our upright spines, and feeling of much better alignment and organization, pain relief and ease of movement.

Every lesson has this wholistic impact but also hidden benefits that differ from person to person because of our different history and anatomy.  

I hope you will join us soon and see what your surprises might be! Please use the contact form at the top right of this page to contact me easily and quickly if you have questions or want to find out more about classes and private sessions.

Best wishes, 
Carole Bucher, BA, GCFP

Monday, September 3, 2018

Rolling, playing with toes, and deep core work to find balance and skeletal organization.



A splendid Awareness Through Movement class this week that takes us back to childhood and forward into graceful, stable, well-organized movement. A new lesson from my practitioner's class (#401).

Tues noon-1:30, 250 Bell St. Thurs (beginners' class) 5-6:30 pm, Reno Buddhist Ctr., Sat 10-11:30 am, 250 Bell St. Contact me and come 15 mins early to your first class.

Saturday, September 1, 2018

Waking Up Your Weekend -- from the inside out

Do you want a new approach to a few things? Or just about everything? Try Feldenkrais® Awareness Through Movement® Classes and Functional Integration®.

The 10 am Saturday morning Feldenkrais class at 250 Bell St. in Reno is an interesting mix of people, young, older, very diverse backgrounds, professions. What we all share is our common interest in exploring and improving our movement patterns and habits; wellness; physical, mental and emotional possibilities; individual growth, consciousness and self-awareness. We use carefully designed movement sequences as the vehicle with which to study ourselves and these aspects of our lives. What is comfortable and easy? Or limited and difficult? Where do I lose track of myself? Where and how can I find a new approach to my limitations, but gently and mindfully?

This is the essence of meaningful learning and self-care. When this approach is embodied, there is virtually nothing that doesn't improve -- we are more alive, alert and balanced. More comfortable and aligned. We can even breathe better, because our ribs are freer, our diaphragm releases and working with our attention and sensation de-stresses our bodies and brings calm within.

If these ideas touch something authentic in you, I hope you will join us. You'll find out for yourself how much wisdom you have in your body when you wake it up with your brain and attention, how much better you can feel and move. I also teach classes TUES from noon-1:30 pm at 250 Bell St; and THURS from 5-6:30 pm at the Reno Buddhist Center, Plumas at Taylor (and of course SAT 10-11:30 am). I am a certified Feldenkrais practitioner and teacher. I did my 4-year Feldenkrais training in Berkeley, CA and teach the only ongoing Feldenkrais Awareness Through Movement classes in Northern NV (since 2009).

Please use the form at the top right of my webpage to contact me for information about the Feldenkrais Method, for a class handout, for info about group or individual work or to discuss related questions. Meanwhile,

Happy weekend!

Wednesday, August 22, 2018

Short video - Better walking, brain function, aligning shoulder/arm, hips, legs; empowering pelvis:

Feldenkrais Awareness Through Movement class for the coming week:

I'm teaching a terrific new lesson again the week of Aug 27-Sept. 1 that has a powerful effect on your walking; it also works with shoulder and hip joints moving mindfully, separately and together, with the eyes and the head. Sometimes all 4 parts are doing something different. Here is a tiny clip of part of the lesson, with my voice.

It is simple and fun lesson that is wonderfully challenging for the brain, and has great impact on the organization of upper and lower torso, particularly the pelvis; it also reseats the arms in the shoulder joints and the legs in the hip joints, improving balance while working the eyes actively with, and in opposition to, other movements. 

Walking well requires that the pelvis move over the advancing foot so the entire body can organize with stability in the movement. This lesson strengthens the relationship between femur, hip joint and foot so that stability becomes possible.  

The lesson also helps us to be aware of and reduce unconscious tension in the muscles around the joints, so that the movement of our limbs is lighter and more efficient and comfortable, whether we suffer from joint discomfort, arthritis, cartilage issues or limited range of movement. 

Classes Tues noon-1:30 at 250 Bell, Thurs 5 pm-6:30 at the Reno Buddhist Ctr., and 10 am-Noon Sat at 250 Bell St., Reno.

If you want more information about classes, private Functional Integration lessons/sessions or the Feldenkrais Method, etc., please use the contact form at the right hand top of this web page to contact me quickly and directly.

Best wishes,
Carole Bucher, BA, GCFP

Saturday, August 11, 2018

Organizing the whole body -- Feldenkrais lesson this week

Do you want to feel better in your whole body? Then this is your Feldenkrais lesson, though the video is just a tiny snippet from the very end of the lesson.  :-)

The lesson is a flowing body lesson and is one of my top favorite Awareness Through Movement lessons in nearly 10 years of teaching. It works on non-habitual movements through the whole body, in a very clear way and leaves you feeling aligned and great.  So I teach it many times a year. 

Classes generally seemed wonderful this week. I'm not sure why, they just sometimes do ... people really appreciate the lessons, or get a lot out of them. Or we just feel more connected, not only to ourselves but to each other and to life in general. You can turn up the sound and hear my words or read the captions, which I have added for the first time.  

If you want information about classes or private Functional Integration sessions, please use the contact form in the upper right hand corner of this page to reach me directly and quickly.  

Your will be surprised how much you can do to improve the quality of your movement and your comfort. This improvement enhances creativity, performance at work and even how you approach life's ups and downs. It is a shame to settle for less. 

Looking forward to hearing from you. 

Sunday, August 5, 2018

Better posture in the garden will save your back!

Deep summer wellness:  Staying fit in your organic garden.

  • Healthy Beginnings Magazine, JULY 25, 2018
  • |

Weed season is upon us — is your body ready for it? 

Dry, windy, sometimes horribly hot … Northern Nevada summer is shifting theatrically into high gear now. You know what I mean if you live here. If you have kids, pets or a garden — or all three — it’s a busy and challenging time, especially for we who want to keep gardens thriving organically during our tiny growing period.
In my backyard, it feels like war! The insatiable bad bugs are giving me a brutal run for my money this year, causing intensive maneuvering — stealthy companion planting, setting bug traps, going on weeding raids and applying chemically-neutral deterrents, like diatomaceous earth, not to mention sneaking in ladybugs and other ‘good’ bug saboteurs.
It’s ironic how the weeds don’t suffer the same problems that the other plants do! Survival of the fittest, I guess. Consequently, we have to defend our veggies and flowers, pull the weeds and keep toxics away from kids, pets and garden.
To that end, I’ve created a “weeding best-practices” list below. It’s short and Feldenkrais-based and will help you work fast and efficiently, which is so important during our harsh summer conditions.
Be sure to invite your kids or grandkids to help you. They need the work experience and contact with nature. And you can teach them to not rip the weeds off at ground line — how to get those roots out — something that has broad application in life!
Weeding Best-Practices
Start by doing a brief inventory of your body while standing or lying down. Scan your entire self, comparing right and left sides. Notice where you have pain and tension and where you don’t.
Just doing this will wake up your brain, stop autopilot mode, and help you not hurt yourself. Plan to pay attention to your body the whole time you’re in the garden. It’s worth the effort. Now here are the tips.
Smart weeding postures, 101:
  1. Feel where your feet are. Create a stable platform under your body.
  2. Organize diagonally over one leg while pulling with one or both hands.
  3. Grasp the weeds close to the ground so that you have maximum leverage and success getting roots out.
  4. Look at your hands as you use them, so your eyes can organize the rest of your body optimally. This is one of the most important, safety-related jobs that your eyes do, even if you don’t notice it.
  5. Alternate using your right and left hand, arm and leg — switch them up. Don’t stay in one position too long.
  6. Use your non-dominant hand and arm, alone or with your other arm to grasp weeds to pull. Your brain needs and benefits from nonhabitual, unfamiliar movements.
  7. Don’t bend at the waist through your spine. When bending forward, bend only through the hinge of your hips.
  8. When bending from the hinge or over either leg, push your bottom backward and up through your seat/sit/sitting bones.
  9. And last, keep paying attention to yourself while cleaning up — it’s easy to strain tired muscles.
Have a wonderful August, dear friends! Happy gardening and harvesting. Pesticide-free food is the best investment in your health you can make.
If you want to learn more about the Feldenkrais Method or Awareness Through Movement classes or private Functional integration sessions, you can contact me quickly and directly using the online form above. You can also learn more and PM there as well. 
Carole Bucher, BA, is a Guild-Certified Feldenkrais practitioner/teacher and owner of Reno Feldenkrais Integrative Movement. She has been teaching the only ongoing Feldenkrais classes in Northern NV since 2009.