Category Archives: ARTICLES & THOUGHTS

“Calibration of feeling”

Julian Assange on emotions as body states, cultivation of character, passion, and purpose. From the archive of his Interesting Question, IQ.org.

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Tue 12 Dec 2006 : Calibration of feeling

Words have no power to change except when there’s a fork in the road with equally attractive paths.

In your position, I’d take a deep book, a backpack of food and a tent and go walking for three months along the.au or .nz coast. You need to recalibrate your emotions through recalibrating your body. Emotions are body states. The mind can not be strong without strength in its relation to the body. ‘Whatever’ is then quickly answered; wake with the sun, take the next step, eat the next bite and behold people and chairs become a delight. It’s hard for you to see this now, since future visions are colored with present emotional responses. But these emotional responses are just another part of your flesh, built from the integration of your neurons and body. It’s material, stuff, like muscle, constructed from last weeks potatoes and environmental stimulus. You can strengthen your will through overcoming physical hardship.

The natural environment provides man with ready motivational gradients, but civilization has filled them in. Hyper-civilized influences, such as computing, artificial lights, drugs, films, instant food supply, telephones and reading decalibrate by disconnecting behavior and reward and failing to provide the sense data that our biological mental and physical structures have evolved to require.

There’s little difference between a mouse exploring a new maze or a scientist realizing the greatest intellectual act of the age. Both are motivated by the same primitive brain regions that control feelings.

‘The point’ comes when feelings demand it. It can only be rationalized from the axioms of primitive emotion. If these axioms are weak due to decalibration by civilization, ‘the point’ eludes us. If they are strong, we pursue our goals with passion and vigor.

Sat 16 Jun 2007 : Everyone and no one wants to save the world

When the world extended to one’s surrounding hills and mountains and over them was only legend, saving the world was approchable and a natural activity to all of independent character.

You do not need to justify the possession of these noble instincts. Such attributes are normally distributed. You have a constellation of these attributes and that makes you who you are. Recognise that the substantial ones are invariant.

You must satisfy your invariant instincts or you will be at odds with your own character. It is only when we are not at odds with our basic makeup that we can find life meaningful.

To exercise your instinct for saving the world, requires saving what you perceive to be the world.

Being modern, educated and wordly, the world you perceive is immense and this is disempowering compared to the valley world of your ancestors where your feelings were forged and where saving 10 people saved 10% of the “world”‘s population.

Here lays the difficulty in actualising your character. Your perception is of a world so vast that that you can not envisage your actions making a meaningful difference.

People try to fool themselves and others into believing that one can “think globally and act locally’, however to anyone with a sense of proportion (not most people, btw) thinking globaly makes acting locally seem to be a marginal activity. It’s not setting the world to rights.

To meaningfully interact with the world, you have to either constrain your perception of what it is back to valley proportions by eschewing all global information (most of us here have engaged on just the opposite course which is what has provoked this discussion), losing your sense of perspective, or start seriously engaging with the modern perception of the world.

That latter path can be hard to find, because it is only satisfied by creating ideas or inventions that have a global impact. Perhaps I have found one, and there’s others out there, but for most people of your character a combination of eschewing knowledge of those parts of the world they can’t change, and robust engagement with the parts they can is probably optimal.

Do not be concerned about when one is to do good, who defines good, etc. Act in the way you do because to do otherwise would to be at odds would to be at odds with yourself. Being on a path true to your character carries with it a state of flow, where the thoughts about your next step come upon waking, unbidden, but welcome.

I support similarly minded people, not because they are moral agents, but because they have common cause with my own feelings and dreams.

Tue 18 Jul 2006 : Laughter

Laughter is fear and relief. Fear is all around. Every step is conditioned by the fear of falling. It is the relief from primitive anxiety and alarm responses that give rise to laughter. The release of the breath that wasn’t needed. That sudden surprise rendered harmless by higher perception. Wonder, when accompanied by the expression of laughter is the unknown and fearful transformed. A transformation by subconscious brain functions typically of sub second duration. A transformation that takes the unknown and therefore possibly lethal and yields up the unknown and harmless to observe. Something to be explored, understood and remembered by wide eyed curiosity. Those eyes wide to suck in the world and a memory hungry for its details. A psychological and physiological stance that makes the unknown known. A state of maximal observational learning. 

  

Regarde au loin

“L’oeil humain n’est pas fait pour cette distance; c’est aux grands espaces qu’il se repose. Quand vous regardez les étoiles ou l’horizon de la mer, votre oeil est tout à fait détendu; si l’oeil est détendu, la tête est libre, la marche plus assurée; tout se détend et s’assouplit jusqu’aux viscères. Mais n’essaie point de t’assouplir par la volonté; ta volonté en toi, appliquée en toi, tire tout de travers et finira par t’étrangler. Ne pense pas à toi, regarde au loin.”

Alain, Propos sur le bonheur.

Prosthetic Surveillance

Prosthetic Surveillance: The medical governance of healthy bodies in cyberspace

(Emma Rich, Andy Miah)

Abstract : 

This paper examines how ‘surveillance medicine’ (Armstrong 1995) has expanded the realm of the medical gaze via its infiltration of cyberspace, where specific features of healthism are now present. Drawing on Foucault’s notion of biopower, we examine how digital health resources offer new ways through which to discipline individuals and regulate populations. The emergence of health regulation within and through cyberspace takes place in a context wherein the relationship between the body and technology is rendered more complex. Departing from early literature on cyberspace, which claimed that the body was absent in virtual worlds, we articulate a medicalized cyberspace within which the virtual and corporeal are enmeshed. 

The range of health issues articulated through surveillance discourses are many and varied, though of significance are those related to weight and health, as they provide a particularly rich example through which to study medical surveillance in cyberspace due to their moral and regulative focus. We argue that the capacity for health resources to encourage disciplinary and regulative practices defies the designation of virtual, as non-reality. Moreover, with the advent of a range of digital platforms that merge entertainment with the regulation of the body, such as Internet based nutrition games, and the use of games consoles such as Nintendo wii fit, cyberspace may be providing a forum for new forms of regulative practices concerning health. These virtual environments expand our understandings of the boundaries of the body, since much of what takes place occurs through both a virtualization of identity, such as the use of an avatar or graphic image of one’s body on screen, and a prostheticisation of the body within cyberspace. To conclude, while surveillance medicine regulates physical selves in real time, we argue that there is a growing tendency towards a prosthetic surveillance, which regulates and defines bodies that are simultaneously hyper-text and flesh. 

Full article (pdf) on Surveillance & Society journal :

http://library.queensu.ca/ojs/index.php/surveillance-and-society/article/view/3256

Self-care in times of psychological distress

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Some states of psychological distress can be more severe than others. Some might not require that you seek assistance from friends and/or health-care professionals, some can wait a little before you do, others are emergencies. Some might require medication, even hospitalization, others not necessarily or better not.

When / if your physical and mental integrity are critically at stake, you should seek competent assistance immediately (If you are a friend of such person, stay with them always and seek assistance ASAP)For example, you have been experiencing symptoms such as delusions, hallucinations, depersonalization (feeling of being unreal), you have attempted suicide, are thinking about it, or have engaged in other self harming/ dangerous behaviors. A variety of symptoms can come with psychological distress, affecting your overall state, from insomnia to lack of appetite, to apathy, agression, lack of enthousiasm, increased vulnerability to infections, memory loss and other forms of cognitive impairement, and more… Your need for outside help will of course depend on the intensity and chronicity of these manifestations (or the absence of thereof, for that matter). In any case, you should maybe start taking (extra) care of yourself.

Following are some advices for self-care (still valid even if someone else is also taking care of you) to go through such times, based upon my knowledge and experience with myself and others. Please bear in mind that I am NOT a doctor nor a psychology clinician. Like I said, if your symptoms are very intense and/or long going and your mental and physical integrity are at stake, you should seek competent assistance immediately.

For more informations about mental health and what to do in specific situations, you can also look for mental health care “educational” handouts that I have posted from specialized organizations (it can be a good idea to distribute them in your community).

Mental health first aid guidelines, by MHFA Australia

Mental health care handouts, from Icarus project.

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SO, WHAT CAN YOU DO NOW TO HELP and CARE FOR YOURSELF IN TIMES OF PSYCHOLOGICAL DISTRESS ?

* NURTURE YOUR BODY, don’t let it down or put extra stress on it by neglecting your “vitals”. Make sure you get what you need in water, nutrients, sleep, rest / activity. Don’t tire your system more with junk food, excitants, alcohol. Re-install regular cycles for eating, sleeping… Wash. Change clothes. Get some fresh air and light. Get a massage. Use your senses, smell good smells, listen to good sounds. Get moving if you’ve only been resting, get some rest if you’ve only been running. If possible, don’t drop out of your favorite sport or hobby; that is of course, assuming you are eating, drinking water, sleeping, and that you have no injuries or disease (otherwise, physical activities might actually be harmful). In any case, don’t overdo it, your body is probably weaker. Also, in times of adversity, certain holistic disciplines (like yoga or others), practiced safely and softly, can reveal their core-lessons: your learn that you can carry yourself through life. If it has become impossible to look after yourself, consider moving in with someone nice whom you can be inspired by, and or having good people over (for example for meals), until you are able to take good care of yourself and/or taken care of by a professional.

* BE WISE ABOUT (FURTHER) ALTERING YOUR STATE OF CONSCIOUSNESS  Consider strong psychological distress as an already altered state of consciousness, a painful one, with its own special chemistry. Maybe it is wiser not to fiddle with it more, at least without competent supervision. Avoid self-medication. Beware of alcohol. Remember what Bob Marley said ? Alcohol just gets you drunk man. Be wise with psychedelics: If you are unexperienced and/or without the supervision of someone who is (preferably not just in the recreative department), then you should maybe avoid them altogether (you can also look for psychoactives / psychedelik knowledge and wisdom through MAPS and/or Erowid resources). If you’re already with a habit of say, smoking pot or drinking, try not to do more, and beware of taking on a new habit you didn’t have before. Also, know that lack of sleep can play serious tricks on your mind too. Careful with sur-stimualtion of your intellect and senses. Get a rest once in a while from your computer (or other sources of mental input) and all it is feeding your burned-out-intellect with.

* IDENTIFY AND STOP SELF HARMYou are aching. You are vulnerable. With vicious logic, you might engage in behaviors that will, more or less directly and quickly, lead to more harm to yourself. Like what ? Like intoxicating yourself, not eating, over-eating, over spending, betting, taking stupid risks, cutting yourself, punching doors, being aggressive towards strangers, driving fast, not wearing a helmet, trusting the wrong persons, disclosing information, lying about your health, sabotaging or destroying your work etc. These behaviors will only make things worse. All aches will ache more eventually. You may be depressed, but if you don’t limit self-harm, then one morning you wake up and you still have a depression + liver damage + weight loss + infection + injuries + brand new addiction + no friends + your work has disappeared + god knows what. Disengage from this process.

* COME OUT about your psychological distress. Say how you are feeling, what your are going through, to your family and/or friends and/or co-workers, without ambiguity, in your own simple words, without minimizing nor exaggerating. You need not go into details, certainly not with everyone. What you want is to make sure that the persons around you and/or whom you trust, become aware that your condition is serious and that you are engaging in a process of taking extra care of yourself. If they are smart and they care about you, from then on they will not take you on crazy binge-drinking sessions on saturday nights, or drop pills down your throat screaming “you gonna be oookaay “. They will not say “I hear you”, then hand you a ten tons file to work on over the weekend. If they still do that after you’ve told them how you are, they might be ignorant/stupid and/or toxic to you, at least for now (see below): Make yourself clear once more and/or maybe avoid them…

* CAREFUL WITH THAT EXTRA LOAD OF WORK / DECLINE MORE RESPONSABILITIES ? Note -and make others note- that if you are not well, it could be irresponsible on your part to accept more responsabilities, especially when OTHER people depend on your good shape for their health and safety. Desist. Don’t raise the probability of “human-error” being made, it’s bad enough as an expression.

* ACCEPT GENUINE HELP from others, whether your know them well or not, when it comes your way. It can be that someone you didn’t think cared about you proposes to drive you somewhere you need to go. It can be a smile or a conversation with a stranger. Something warm, simple, gently destined to you. How do you know if a helping gesture is genuine and good for you ? You feel it, mostly. Of course it has a certain consistency with observable facts. As for feeling, you should feel more free, a little more alive, when you accept/receive the gesture coming from that person, not the contrary. You can know when a hand is lifting you up, or pushing you down. Trust your instinct. That said, beware of full-on saviors invading your life/privacy, especially if their personal life is a total mess !

* ACCEPT THAT HELP MIGHT NOT COME FROM WHERE YOU THOUGHT IT WOULD. We are all different, and all striving at times not to lose it. Your intense state of distress might be to hard to deal with for some, who will tend to protect themselves from it. And maybe they should, so respect that. Let them be, let go of any resentment or disappointment. Who knows, they might start providing help at other stages of the sometime long process of psychological recovery, they might help in ways you don’t recognize yet, they might not help at all. You’ll see if you can catch up with them later. DO KICK them out of your life, though, very far, if they start attacking you, being nasty or clearly disrespectful to you (see below “avoid toxic people”).

Know that when you start REDEFINING yourself, for example through therapy or even self-care, it is not unusual that your relationships, the world around you, start redefining themselves too. It can be an interesting, healthy, and pacific process, with familiar faces moving a bit afar and new faces entering your life. It is OK, it is often for the better, and it doesn’t mean the end of old good things/partnerships. Everyone gets an opportunity to change/update when you do (that they will or will not take, it’s not your call).

* SEEK GOOD COMPANY especially if being alone makes you more at risk of neglecting/hurting yourself. Ask if you can stay with someone close and/or have someone stay over and/or come for meals with you (that will make it easier to actually think about eating). Surround yourself with good harmonious lovely loving beings, inspiring, talented, and caring. Yes, some persons have all qualities and some of them are even your friends. Rub your face in these friendships. Tell them you love them.

* AVOID TOXIC PEOPLE.
I have already mentionned above the full-on savior-invader with fucked-up personal life, well, that’s one type of toxic people. There are plenty. They feed on you, they parasite or pollute you, they irritate, manipulate, exhaust or confuse you, or they make you feel like shit when you’re trying to feel better. Generally, you recognize that someone is kind of toxic to you when you feel somehow worse after they’ve “helped” you or after you’ve been with them than before. And maybe they, on the contrary, strangely look all pumped up, kind of invigorated, by your torments…

* IMPROVE / CARE FOR YOUR IMMEDIATE SURROUNDINGS/ HOME: Keep or make a clean, tidy home. Take the trash out. Open the windows once in a while, let light and air in. Have distinct spaces for distinct activities, if possible (if not possible, you can invent some sort of code/ritual to transition between space/activities). Remember what grandma said: You make the bed you wake up in. You don’t need to master Feng-shui or even “believe” in it to understand that a certain state of things in the house creates a certain flow, a certain circulation, a certain vibe, around the house, around you, that will both reflect and affect you, that will “attract” certain situations, thoughts, feelings, more than others. Well, you know what to do. Help yourself, materialize well.

* PROJECT YOURSELF,  VALUE LIFE. You like what you do ? If you don’t like what you’re doing with your life well then, no wonder you are distressed… Maybe it should be the first thing you consider changing ?! But let’s assume you really like what you do, and maybe that you are even very good at it, and maybe that you know it is very important for others – You want to be able to keep doing it, right ? As best as possible ? Is that very clear to you ? I repeat, is that very clear to you ?

* BE COURAGEOUS ! Yesit takes a load of courage, patience and dedication to get oneself through a crisis, and grow from it. And your own demons and weaknesses can be real hard to face. But guess what, once you start doing that, caring for yourself, you will have plenty more energy free to fight other fights. You will become able to help others better, and maybe in more ways, both simple and sophisticated ways. Remember : COURAGE IS CONTAGIOUS. Help yourself, help others.

Michelle Blade today

(This article was reviewed 06/05 by a friend qualified psychotherapist – It was not changed after except the section avoid toxic people was just shortened a bit not to inspire too much “paranoid” feelings – THANK YOU/HER

Art ©Michelle Blade – gathering into being

“How to talk to your children about mass surveillance”, by Cory Doctorow

“Kids care intensely about privacy, because kids make a lot of mistakes. Making mistakes is how you learn not to make more mistakes in the future. Making mistakes while someone else watches is a qualitatively different experience from making them on your own. Kids know, intimately, why privacy matters.

So I’m not surprised that my kid wants to talk about surveillance with me, and that this subject has grown to eclipse all others during our talks: ‘‘Daddy, let’s talk about the spies some more.’’

Cory Doctorow, HOW TO TALK TO YOUR CHILDREN ABOUT MASS SURVEILLANCE 

Psychological functions of privacy

What are the psychological functions of privacy ? What do the psychologists and “academicians” who have looked into it actually have to say about it ? Can we be inspired by some of their findings to better protect privacy, and/or maybe fix the “argumentative gap” with a public too prompt to resolve the problem with the “I have nothing to hide” argument ?

Researching the socio-psychological functions of privacy through its literature in social sciences I find that the works of Westin, Pedersen, Altman seem to have been influentials, ever since they were published already some years ago. Their “models” and understanding of the complex concept of privacy have inspired researchers after them.

Alan Westin, for instance, author of Privacy and Freedom, identified 4 types of privacy : solitude, intimacy, anonymity and reserve – and 4 functions of privacy : personal autonomy, emotional release, self-evaluation, and protected communication 

Darhl M Pedersen, contributed numerous research on the subject in social psychology, starting with The Psychological Functions Of Privacy, where he empirically identified 5 functions of privacy: contemplation, autonomy, rejuvenation, confiding and creativity.     

Environmental psychologist Irwin Altman also researched and wrote about personal space and privacy.

I came across a Literature review on the subject of privacy inside another article TOWARDS A PRIVACY FRAMEWORK FOR INFORMATION SYSTEMS DEVELOPMENT, by Peter J. Carew and Larry Stapleton.

Here it is below.

2. PRIVACY: A REVIEW OF THE LITERATURE

The concept of privacy appears in the literature of several disciplines. There is no universal definition for privacy, and numerous authors have highlighted the difficulties in producing such a definition (cf. Burgoon, 1982; Leino-Kilpi, et al., 2001; Newell, 1998). Theorists argue over whether privacy is a condition, a process or a goal (Newell, 1998). While privacy may be a difficult concept to characterise concisely, the various definitions do have substantial commonalities. One group of definitions emphasise seclusion, withdrawal, and avoidance of interaction with others. The second group puts more emphasis on the control individuals have over their lives.

There are a number of formal models of privacy in the literature, but the theories of Alan Westin (e.g. Westin, 1970) and Irwin Altman (e.g. Altman, 1976) are considered authoritative. Their theories and ideas have stood the test of time and have been the basis of research for many subsequent authors (Margulis, 2003; Pedersen, 1999, 1997; Petronio, 1991). The remainder of this section provides an aggregated overview of some of the core aspects of privacy compiled from the most influential literature. These core aspects set out the theoretical background against which any ISD privacy theory must be constructed.

TOWARDS A PRIVACY FRAMEWORK FOR ISD

3 2.1. Privacy Types, Functions and Mechanisms

People experience and desire several states, or types, of privacy. These include the four identified by Westin (1970): solitude, intimacy, anonymity and reserve. Solitude means to be alone and free from observation by others. Intimacy refers to being alone with a small group to the exclusion of others (e.g. family), and concerns close relationships. Anonymity refers to being unrecognised in a public place – to be inconspicuous and blend into the crowd. Reserve is based on a desire to limit disclosures to others. Pedersen (1997, 1999) extended Westin‟s model by adding isolation (i.e. using physical distance to be alone) and splitting intimacy into intimacy with family and intimacy with friends. Burgoon (1982) identified the following broad dimensions of privacy: social, physical, informational and psychological.

Privacy functions refer to why individuals seek privacy. Westin (1970) identified four functions of privacy: personal autonomy, emotional release, self-evaluation, and limited and protected communication. Personal autonomy relates to independence and self-identity. It is the desire to avoid being manipulated, dominated or exposed by others. Emotional release refers to freedom from the tensions of social life, and being able to deviate from social norms, roles, rules and customs safely. Self-evaluation refers to integrating experience into meaningful patterns, and the opportunity to plan and assess future actions (i.e. self-reflection and assessment). Limited and protected communication provides the opportunity to share personal information with trusted others. Altman (1976) describes three functions of privacy: interpersonal, the interface to the self and the social world, and self-identity. Pedersen (1997, 1999) empirically identified five basic functions of privacy: contemplation, autonomy, rejuvenation, confiding and creativity. From a systems point of view, Newell (1998) argues that privacy provides an opportunity for restabilisation, system maintenance (i.e. healthy physiological and cognitive functioning) and system development (i.e. towards autonomy and self-actualisation). Individuals may seek to protect their privacy to avoid e.g. embarrassment, harassment, ridicule, shame, scrutiny or discrimination (Shapiro and Baker, 2001).

Behavioural mechanisms are used to achieve a desired level of privacy. These mechanisms include verbal, paraverbal (e.g. tone), non-verbal (e.g. gestures), environmental behaviour (e.g. personal space and territoriality), and cultural norms and customs (Altman, 1976; Pedersen, 1999). Personal space is an invisible zone surrounding the human body, separating people from one another (Leino-Kilpi, et al., 2001). Territoriality refers to a perceived ownership of areas, objects, knowledge or status. These privacy mechanisms function as an integrated system, supporting and substituting each other as appropriate (Altman, 1976).

2.2. Circumstance, Individuality and Culture

Privacy interests vary in both content and magnitude across situations and individuals. What may be trivial to one individual may be significant to another (Shapiro and Baker, 2001). Relevant personal factors include the individual‟s need for privacy, personal attractiveness, interpersonal skills, personality variables, and ability to use privacy control mechanisms effectively (Pedersen, 1999). Personality variables include extraversion, emotional stability, agreeableness, openness to experience, and conscientiousness (Zweig and Webster, 2003). Gender also can impact on privacy preferences (Newell, 1998; Pedersen, 1999). Some cultures have a stronger preference for privacy and more privacy needs than others (Kaya and Weber, 2003). The need for privacy is universal but manifestations and privacy mechanisms are culturally specific (Margulis, 2003; Newell, 1998). For example, local culture has been shown to affect people‟s perceptions of crowding (Hall, 1966).

2.3. Intrusion and Privacy Violation

Intrusion essentially is when the desired level for privacy is higher than the actual level being enjoyed (Altman, 1976). Altman‟s process oriented model for social interaction is useful for further describing what is meant by intrusion or privacy violation. In Altman‟s theory, privacy has five properties: units of privacy, the dialectic nature of privacy, the non-monotonic nature of privacy, privacy as a boundary control process, and privacy as a bi-directional process (Altman, 1976). Units of privacy refer to the fact that privacy applies at the individual and group levels, and differences exist in privacy dynamics for various social units (Altman, 1976; Margulis, 2003). The units of privacy can be person-to-person, person-to-group, group-to-person or group-to-group (Leino- Kilpi, et al., 2001). The dialectic nature of privacy refers to the fact that individuals continuously change their desire for interpersonal contact. There are two opposing forces at work at all times – one drawing individuals together, and another pushing them apart. Privacy can, thus, be viewed as a dynamic, dialectic process where the need for solitude and the need for interpersonal contact are constantly in opposition. The desired level of privacy depends on which of the two opposing forces is strongest at a given time. The non-monotonic nature of privacy refers to the fact that there is an optimal level of privacy at a given time, and people can have too much privacy (e.g. social isolation) or too little privacy (e.g. crowding). Privacy as a boundary regulation process offers the notion of a flexible barrier between the self and non-self, which can be opened or closed depending on circumstance (Altman, 1976; Petronio, 1991). Finally, privacy can be viewed as a bi- directional process, involving controlling inputs from others and outputs to others.

In terms of Altman‟s model, intrusion therefore depends on a number of factors. Different social units have different privacy needs (e.g. family, work group, individual), these needs change frequently, and it is possible to have too much or too little privacy. While too much interaction may be experienced as an invasion of privacy, too little may be experienced as loneliness or alienation (Pedersen, 1999). Being forced to interact (i.e. receive input or provide output) beyond the level of interaction desired in a given circumstance is an intrusion as the forced participation implies an attempt to break through the flexible mental barrier (cf. Altman, 1976). The ability to control interactions is essential for privacy management.

Technology has long been recognised as posing a significant threat to the privacy of personal data. The following section looks at some of the privacy related ethical issues in the information society. It shows how ICT is shaping society and the workplace and highlights some dilemmas facing the ethical ISD professional.

P. Carew, and L. Stapleton (2005). „Towards a Privacy Framework for Information Systems Development‟, in O. Vaselicas, W. Wojtowski & G. Wojtowski (eds.), Information Systems Development: Advances in Theory, Practice and Education, Kluwer Academic Press/ Plenum

Posture: Spot the differences game

Pay attention and FEEL the differences between postures to help yourself minimize body harm from your long desk hours. Here are two images to reflect on what can be a less straining posture at your desk.

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Young man sitting in front of a computer screen, by Jonathan Janson

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Computer Eye-gonomics, from article in the Atlantic by Lindsay Abrams

Addition to this post :

Ironically, there is actually more life “portrayed” in the first picture. I don’t know about you, but in a way I’d rather be the first dude, even with shoulder strain. As much as postural advices are interesting, they should not become a cold, rigid, norm… It’s not about seeing 90° angles everywhere and becoming postural orthodox, right… ? Careful how you hold yourselves, and don’t freeze into any posture..

Posture must flow

dynamicAlignmentBook

 backFlow

One way to improve posture so as to avoid piling up strenuous tensions is to think of it as a continuous flow.

The image of flow is a tool dear to (re) educational somatic disciplines (e.g. Feldenkrais or Alexander techniques), and of course to dancers, whom it helps perfect their art.

In the practice book Dynamic Alignment Through Imagery, we read:

“The concept of flow is crucial to creating dynamic alignment. Just as we have said that your mind can sculpt your body into a certain posture, your mind can also help your body flow into better alignment. And here is the good news: A flow cannot be held because it then ceases to be a flow; therefore alignment based on this notion cannot become rigid. If you begin to realize that your alignment is flowing, constantly changing, even if on a cellular or molecular level, you are able to take charge of this flow. Using imagery, you can constantly guide your alignment toward increased efficiency without ever holding onto it. If you were to stop the flow, even in what appears to be a biomechanically well-aligned position, tension would ensue. The building blocks of our body, our cells, are both filled and surrounded by fluids. Therefore fluid motion is inherent in our very structure.”

In a resting still position, the image of flow can also be used to “flush” muscular tensions:

“Imagine a river flowing down your back, expelling all muscular tension (figure 12.40). Visualize the tension points as little rocks and pieces of wood carried out with the flow. Imagine the murky water turning crystal clear. Watch the river flow down through the gutters between your spine and ribs to flush out all remaining tension” 

RiverFlowsBack

Dynamic Alignment Through Imagery, by Eric Franklin. 

Creative Maladjustment (Martin Luther King)

“There are some things in our nation and in our world to which I’m proud to be maladjusted… I never intend to adjust myself to segregation and discrimination. I never intend to become adjusted to religious bigotry. I never intend to adjust myself to economic conditions that will take necessities from the many to give luxuries to the few, and leave millions of people perishing on a lonely island of poverty in the midst of a vast ocean of prosperity. I never intend to adjust myself to the madness of militarism, and to the self-defeating effects of physical violence… And I call upon you to be maladjusted to these things until the good society is realized…Yes, I must confess that I believe firmly that our world is in dire need of a new organization – the International Association for the Advancement of Creative Maladjustment…Through such maladjustment we will be able to emerge from the bleak and desolate midnight of man’s inhumanity to man, into the bright and glittering daybreak of freedom and justice”

Martin Luther King “Don’t Sleep Through The Revolution,” speech delivered at the Unitarian Universalist Association General Assembly in Hollywood, Florida (May 18, 1966).

Transcript from “Taking Martin Luther King’s for creative maladjustment seriously”, on Mad in America 

Being programmed by a program: a review of Workrave by Sophie Hiltner

Physical therapist Sophie Hiltner offers a quick review of Workrave ”a program that assists in the recovery and prevention of Repetitive Strain Injury (RSI), frequently alerts you to take micro-pauses, rest breaks and restricts you to your daily limit.”

More from Sophie in the talk she gave at 30C3 last December, CODING YOUR BODY

Workrave: being programmed by a program

A review by Sophie Hiltner 

Sitting at my desk working as usual I suddenly feel the urge to stretch my arms high in the air, extending my thoracic spine. Two seconds after I had followed my impulse, the little reminder from workrave popped up to tell me I needed a micro pause. What happened here, had the one week trial phase already left its impression in my movement patterns inside my brain?

I will give you a quick overview about the program workrave (http://www.workrave.org/), my experiences with it and a physiotherapeutical evaluation of its function.

Workrave is a programm that monitors the use of keyboard or mouse. The programm offers two different kinds of pauses, a microbreak and a coffeebreak. The preset timing, of the intervals of the pauses, did not feel good to me, therefore I chose a twenty minutes rhythm for the micropause of thirty seconds and one hour rhythm for the coffee break of five minutes. During those breaks your monitor is blocked, unless you decide to skip or postpone the break by a certain period of time. In general I use these microbreaks to stretch, get out of the chair,  go to the bathroom or fill up my tea cup. Choosing a small cup and putting the tea pot at the other end of the room is a great opportunity for a small walk between the sitting phases of your day.

During the coffeebreaks the programm offers excercises for shoulders, eyes, fingers and arms. For example: stretching out your fingers or neck muscles. Each exercise is about twenty-five seconds long. Depending on your motivation you can choose up to ten excercises per break. These exercises are helpful from a physiotherapeutical point of view, but especially the stretches are way to short. If you like the excercises offered I would suggest doing one maximum two and repeating those for at least one minute each. Concentrate on your breathing while stretching, for example your neck, and feel the tension leave your body while you exhale.

A friendly person sent me his comment about workrave “Since I use workrave, my room is much cleaner.”. I have to agree, besides the stretching I used the breaks also to tidy up things quickly, wash the dishes or make fresh tea.

Besides all those advantages I have two points I am not happy about. First of all, when you are not typing or using your mouse the programm counts it as a break. Since I am also reading a lot when working I need to remind myself of those breaks. But after using workrave quite often while I was writing, my body started to remind itself of the needed breaks. This does not mean, that the program became unnecessary, but that Pavlov was correct. Bottomline: the programm helped me to be more aware of continuous sitting periods and I start to move subconsciously whenever a break should be taken.

The second point of criticism: workrave is incredibly sexist, since the person presenting the exercises is a big busted woman with braided hair. A neutral person would be more suitable, at least for my taste.

Another thing is, that wordrave is not availabe for Mac L sorry to say. If anybody knows a mac compatible programm let me know.

That is what I have to say about workrave. If you have questions, suggestions or critique: Let me know! Till then keep working out in the office,

Sophie.

The Uncomfortable Chair and other well-sitting hacks

markWentzelXLounge

About sitting around the clock:

Sitting all day can have real negative impacts on our well-being and health. You can take a quick look at this Sitting is Killing You infographic to get a picture, and/or watch the talk Coding Your Body physical therapist Sophie Hiltner gave last week at 30C3.

One of my favorite “hack” to remedy for this problem has to be the UNCOMFORTABLE CHAIR, which was cited by Sophie Hiltner at the end of her talk. When asked by someone in the audience what is the best chair to prevent musculo-skeletal disorders caused by sitting all day, she answered that the best chair could actually be the most uncomfortable of all, the most basic one, because then one has no choice but to stand up every so often to stretch. I think that is brilliant. It reminds me of a friend, movie director, who used exactly the same trick for a different, and also very interesting, purpose: He said he would always sit in the most uncomfortable chair to watch movies, because he believed comfort was detrimental to a healthy critical sense, and he certainly hated falling asleep in the arms of whatever storytelling.

Sophie Hiltner also cited having INCENTIVES TO STAND UP in the room, like placing the pot of tea or coffee on a different table than the actual desk, so one has to stand up every once in a while to get a refill. It’s a good one too, though the incentive has to be pretty strong, knowing how sometimes we don’t get up to go to the bathroom even though we are bursting.

Another woman we met told me how she cannot stay, and will not, stay in place behind her computer even though she does spend hours on it, and how she was always POSTURE SHIFTING at her large desk. She demonstrated to me a few moves, options for sitting, kneeling, forward bending, and it resembled a strange, very personal kind of yoga involving office accessories. And, she also moves/works away from the main desk, to other spots in the room where she experiments with other postures. She said it will all be perfect when she gets a desk that can adjust its height so she could then include standing postures in her “routine”. Very refreshing 🙂

STANDING DESKS are an interesting option by the way, you can read some posts about them + IKEA hacks and how to build your own here on lifehacker.

StandingDeskposture

She also mentioned her and her son trying the exercise BALL as an office chair, but said that it proved tiresome and too f****ing distracting in the end. I have never tried it so I wouldn’t know. I hear that the interest is that you have to keep moving to maintain your stability, and that this gets your (forgotten, atrophied) stabilizing muscles to workout and that it prevents you from turning into a petrified human that will end up breaking at some point.

stabilityball

Me, I ideally like to have a chair with a wide enough seat (not too soft or spongy) so I can sit in a SEMI-LOTUS POSE on it every now and then with a straight back (not straight as in straight, straight as in with nice spinal curves). Days when I’m not flexible enough, I will add a CUSHION under my bottom, just so my hips are higher than my knees (if not, the effort I have to make to raise myself over the level of my knees is too much and counterproductive). This is also known as “ZAFU SITTING” for meditation. This way of using a cushion or “prop” can be useful even when sitting more classically on a chair (legs uncrossed), for elevating the hips and helping reinstall the healthy spinal curves. DO think about it whenever you are working on the floor at a low table.

zafusitting

About computers and other devices sucking life juices out of you…

The same woman mentioned another very interesting “trick” (that is way more than a trick, actually) so that machines would not end up sucking all life out of her : She has DOGS. Most of us have probably already heard how stroking a “pet” can be soothing for the mind and emotions, but that is not exactly the point here. In her case it has more to do with sharing her work space with OTHER LIFE FORMS, having a room inhabited, kept vibrant with life. Not to mention the fact that dogs will always remind you that is is TIME TO TAKE A WALK (how’s that for an incentive?!). She cites dogs for lively counterpoints to computers and/or points of reference for what matters in life (that is, life), but of course there are many ways in which to explore how to keep a connection to the living world while giving it all at the work place. It can make it easier to COME BACK from long deep immersions into technological realms.

9_wurm_erwin_oneminutesculptures5

I like PLANTS for that purpose. Indeed they are more easy going than dogs, yet not less alive. I sometimes like to suggest CARING FOR A PLANT as means to start taking care of oneself (better), and to stay connected to life. An idea to make it even more fulfilling is to pick a plant which kind of resembles you: in shape, original habitat (where does it grow), cycles, flowers or no flowers, spikes or no spikes, needs for water and sunlight, and whatever more you find relevant. A plant that you will like and will like to care for, and that, without you really knowing at first, will care for you too (no, I’m not crazy). Then keep it with you at your work place. Look at it from time to time. What does it need ? Do you provide it ? Does it look well? If it has become dusty, asphyxiated, dehydrated, is turning yellow, is losing its leaves, and is shrinking… You probably are too.

A taste of other well-being hacks and how nice it could be to create a WELL-BEING HACK BOX

Other people at 30C3 shared with us other well-being hacks, tricks and personal rules that work for them and that one can use to improve their quality of life in relation to extensive use of computers and other devices. For example, not having devices in the bedroom (a huge step for many!), or at least turning them off before bed (yes, that is taking action), covering computers with a blanket (making them disappear for the time being almost like a magic trick would), taking offline holidays, only allowing oneself 10 minutes of use before breakfast, installing some software that will interrupt the computer work regularly… These tricks and hacks can be already well known and/or very singular and surprising, and they come in response to a vast array of discomforts, in relation to eating, sleeping, socializing… Each of these topics would deserve specific articles. Here now I just wanted to give you a glimpse of how nice it good be to actually collect and put some more of these hacks and fixes together in relation to specific problems so we can all pick from a box, be inspired, and overall feel better.

If you feel inspired and want to contribute with your own hacks, cyber grandpa and cyber grandma home remedies, go to our survey page on the menu of that blog ! THANK YOU 🙂

Art credits

Erwin Wurm, Idiot II & One Minute Sculpture

Mark Wentzel, XLounge

Hackers Food : Is There An Alternative?

Ok it’s not a gastronomic congress, but can we pretend to a sustainable alternative without including the food system?

Maybe we lack whisthleblowers from the food industry ? For whatever reasons, it seems that hackers are condemned (by design) to eating junk..

Why is it every times no choice in between hot dogs or pizza or crepes ? for vegetarians it’s often worst: plastic salad with fake cream cheese or frozen carottes with industrial beans?

One can argue that germany is the country of salami and ham, but it’s also the one of Demeter and high standards organic agriculture..

So I’d like to understand : Is food the last preoccupation of the organization ? Is industrial junk is the default option?

Yes there is lots of constraint to feed thousands of people, but no more than other organizational aspect..

How can it be so exemplar on every single organizational aspect but food ?

I’d like to understand that… Is is it because the junk industry is so well implanted and irreplaceable?

Why is it so hard to have the same level of exigence and ethics than for other technology and social issue?

It seems that fooding (and well being in general) is the ultimate thing to hack.

Du Bist Was Du Isst!

HACK STRESS and prevent collateral damages to yourself

Stress-Graphic-resized-600.jpg

WHAT IS STRESS ? 

Stress is a useful, dynamic state of tension that will boost your mind and body when you need to actively and quickly respond to extraordinary demanding situations. Hence the idea is not to rid our lives of stress altogether, but rather, to learn to operate at “optimum” levels of stress, to calm down when stress is done serving its purpose, and to find balance between challenges. Indeed, if the mind and body do not experience regularly the state opposite to stress -rest, relaxation, regeneration- the general well-being and health of a person can suffer some serious aches in the long run.

STRESS activates your senses for action, it prepares you to “flee or fight“, as evolution scientists like to put it. It can be defined as a powerful set of physiological and behavioral responses to a set of demands and pressures. Some of the demands and pressures you perceive come from outside (surveillance dispositive, laws, heavy work-load, aggressive threats, poor weather, noisy surroundings, lack of daylight…), some you might have “internalized” (education, prejudices, norms…), and some are more personal/internal and/or or related to your actual physical condition (ideals, personal views, illness, hunger…). These are often entangled. When they “reach” a critical level, very subjective, all these demands and pressures trigger your stress response.

REACTION AND OVER-REACTION 

Together, your nervous and endocrine systems operate some switches and start “firing” their neurotransmitters, and specific stress hormones (epinephrine and norepinephrine, a.k.a. adrenaline and noradrenaline, cortisol…), which, networking between your organs via nerves and blood vessels, sensitize and prepare all systems for a joint action. Your heartbeat rises, your breathing becomes faster and shallower, your digestion and excretory functions are put on hold, memories are pushed aside to boost focus on one concern, your muscular skeletal system gets extra tensed and tonic, you mouth goes dry, you start to sweat, etc.

That is a LOT of ACTION. Normally, it all goes back to a calm pacific state once the danger is dealt with, mind and body rest and you regenerate after the extra struggle. But if/when all this ACTION goes on after the challenge has passed or if – as is the case – the fight or resistance is NEVER OVER and you cannot allow yourself to stop, your mind and body become at risk of turning into a devastated, depleted battlefield, with little resources for you (or others) to draw from, and a likely generalsensitization that will make you each time more vulnerable to the next attack… until you are the one unconsciously attacking yourself with this chemistry. And while the demands and pressures are probably still (out)there stressing you, your stress response also starts feeding on itself… And there you are, entering the dodgy state of CHRONIC STRESS…

CHRONIC STRESS 

Symptoms of CHRONIC STRESS will quite logically and frantically reflect the havoc in all your body systems: tormented digestion (diarrhea for example) which in turn might lead to bad assimilation of nutrients, bad sleep (insomnia…), poor immunity (susceptibility to infections, allergies, auto-immune and inflammatory diseases…), cognitive disorders (bad memory, memory loss, poor concentration..), heart problems (high blood pressure, tachycardia.. ), emotional distress (depression, rage, panic attacks…), below ground libido and/or sexual dysfunctions, muscle strains, pathologies of the tendons, ligaments and joints (caused by some of the above + bad posture associated with chronic tensions), adoption and/or abuse of “toxic” and/or addictive substances (alcohol, tobacco, pain killers, sleeping pills, coffee… you name it) in attempts to self-regulate and/or compensate for difficulties in all the above areas, more vulnerability to addiction. So much for “survival” then…

Once the damages are done it takes long for the mind and body to recuperate (of course the longer the non-stop stress period the worse). Better then to think about how to balance your forces AS YOU GO. If/when you understand better your stress response and become more aware of how efficiently or badly it affects you, you can start having ideas on how to prevent damage to yourself and yes, to others (whom you might be neglecting or shouting at, or taking ill advised, impulsive decisions for). You are welcome to share these ideas ! Here are some known tricks and strategies I have used for myself and, sometimes others, with positive results.

SWITCH OFF the STRESS RESPONSE WITH DEEP (ABDOMINAL) BREATHING 

belly-breathing-posture

The part of the nervous system that is specifically involved with the stress response is the autonomic nervous system (a.k.a involuntary) responsible for the automatic (without thinking) control of basic essential and visceral functions, which I have described above (respiration, heart rate, digestion…). The autonomic nervous system is comprised of two antagonist systems, that is, two distinct networks of nerves connecting the same organs but with opposite effects: the sympathetic nervous system stimulates action as in the stress response, where it prevails, while the parasympathetic system is responsible for rest and regeneration (both do so by inhibiting or stimulating this or that, see image). The nerve branches of the sympathetic system exit the spine at the thoracic and lumbar vertebras, while the nerve branches of the parasympathetic exit the spine at the cervical and sacred vertebras.

NEU_autonomic_nervous_system

In stress response, the sympathetic system is king. As I have said, breathing is faster and shallower. The muscular work/effort of breathing (which always involves various principal and accessory muscles) tends to be concentrated in the shoulders and thorax, with the diaphragm not going down very low in the abdomen. Next time you feel stressed, anxious, observe what is happening with your breathing, what do you notice? (notice, for example, how your tummy is sticking in and not ballooning out like a kid’s). We cannot control the fact that we breathe to be alive -that’s where the autonomic nervous system is involved- but we can have control over HOW we breathe thanks to our central nervous system and brain.

To switch to the parasympathetic system, that will favor a state of relaxation, you can try deep abdominal breathing. Lower the shoulders (=lower the guard !), lie down if you can, place a soft hand on your abdomen, another one on the thorax/heart (feel the heart pounding and later feel how it slows down). Breathe in through the nose, extend your diaphragm to the max, let air in all the way DOWN to the most remote places of your obscure belly, let your abdomen fully BALLOON. Breathe out (empty slow the balloon) through the mouth until there is no air left down there. Then, naturally, just like a pump, fill your belly up again. Think only of what you are doing : breathing in and out, and FEEL what it feels like. What does it feel like in the abdomen when it stretches to the shape of a balloon ? What does it feels like to have that “knot” at the solar plexus slowly soften, untie ? There in your plexus, travels a very important nerve of the parasympathetic system, called the vagus nerve. The movements of your deep diaphragmatic breathing will likely stimulate this nerve and help you switch systems, from sympathetic to parasympathetic. Meanwhile, the fact that you are no longer breathing so much in the thorax will lessen the stimulation to the nerve branches of the sympathetic system that exit at these vertebras and also contribute to that switch. Slower heartbeat, loose breathing, that chilly feeling, laid-back stomach sounds (indicating a restart of peristalsis) all signal that you have made it to a quieter state.

vagus-nerve-image

images

Practice on yourself whenever necessary and in more quiet times, so that you are ready when it IS important that you come down. Practicing on yourself will then allow you to practice on someone else who might need your help to achieve this switch. It is a very caring hack that requires patience, trust, confidence. You do not impose a way of breathing to someone, you create a space, conditions and contact that are welcoming for them to find their way to relaxation through deep breathing. I have practiced with success on myself and people who showed up at my massage table with a lot of anxiety.

OTHER SUGGESTIONS AND TIPS

– Break it down! You might want to break down whatever “THE” great MISSION into sequences of smaller missions, for a start, so you can identify “cycles” more easily, and make room for rest/recuperation after completion of each task.

– Identify and analyze demands and pressures both external and internal and make all possible changes immediately AT HAND to alleviate these. It might not be easy to influence which scumbag is going to be at the head of a state or an institution, but it is probably in your power to not let yourself starve while thinking about it. Don’t add to a long list of stressors outside by neglecting yourself and/or your surroundings. Take all the “stones” you think are no “big deal in comparison to the importance of the cause” out of your boots NOW so you can have more strength to actually climb the mountain. Meditate to identify which external pressures and demands you’ve unconsciously taken to be yours and can or should discard, spot pressures and demands that actually belong to the past (but for some odd reason you behave like they are still on), reflect upon YOUR interpretations of stressful situations, modify them so they suit you better, and eventually make your mind more caring and comfortable for your SELF, that needs not be oppressed further.

– Acknowledge your emotion(s) and others’ emotion(s) in stressful situations. ANXIETY, ANGER, and SADNESS are the three main emotions associated to the state of stress. Emotions are great, they are vital, so once again, it’s not about getting rid of them, it’s about balance. Understanding emotions, so that they contribute to a vibrant life rather than become a pain (to you and others’) deserves an article which I will write another day. IMHO, one advice that can go a long way is to acknowledge the emotions that come knocking at your door during stress. It sounds easy, but it is in fact quite an art, and most people are not very good at it. And many cannot even tell emotions apart, anger or fear, or sadness… Work on that. Learn to be able to say to yourself (or to someone if necessary -acknowledging emotions actually takes a lot of heat off interpersonal conflicts): “Oh, this is anger – Hello anger – You want to cross me ? Sure, ok, just get across then ! ” Kind of “data must flow” applied to emotional life. It is a 100% non judgmental. ANGER is ANGER, SADNESS is SADNESS, neither good or bad. Resist them emotions, and they’ll bother you for hours. Welcome them, and you’re done with them in 20 minutes.

– Install and SUSTAIN regular eat / sleep / and other life patterns. Most things in the body work hand in hand, alternating with their antagonist and counterparts. It is like a dance, you don’t want all your systems always stepping on each others feet, conflicting, or becoming shy on you or shutting down, you want them to settle a little bit as to when they come in and when they come out to do what is is they have to do for your to be well. Think CYCLES, complete.

– Move your body where it has not been moved and relax that which has been tensed too long. 

– Practice relaxation techniques or disciplines that will favor the state antagonist to stress, like Chi-Kung, yoga, mediation, breathing techniques, or other not necessarily “oriental”. The deep tummy breathing described above can be practiced daily. Be aware that SPORTS (as in tennis, or running, or squash) might still solicit your active side. Although sports certainly have good effects (like building stamina or “emptying the mind”) they won’t necessarily bring your system to COOL DOWN. Getting a massage is also a good idea, or getting someone to gently scratch your back…

Disclaimer: I am here to share what I know, what I have experienced and read, but I am not a qualified doctor ! Do consult with one in due time if you experience stress related disorders that you feel might be endangering your physical and/or mental health. 

Switch Off from stress with abdominal breathing

NEU_autonomic_nervous_system

The part of the nervous system that is specifically involved with the stress response (described in details in previous post) is the autonomic nervous system (a.k.a involuntary) responsible for the automatic (without thinking) control of basic essential and visceral functions (respiration, heart rate, digestion…). The autonomic nervous system is comprised of two antagonist systems, two distinct networks of nerves connecting the same organs but with opposite effects: the sympathetic nervous system stimulates action as in the stress response, where it prevails, while the parasympathetic system is responsible for rest and regeneration (both do so by inhibiting or stimulating this or that, see image). The nerve branches of the sympathetic system exit the spine at the thoracic and lumbar vertebras, while the nerve branches of the parasympathetic exit the spine at the cervical and sacred vertebras.

In the stress response, the sympathetic nervous system is king. Breathing is faster and shallower. The muscular work/effort of breathing (which always involves various principal and accessory muscles) tends to be concentrated in the shoulders and thorax, with the diaphragm not going down very low in the abdomen. Next time you feel stressed, anxious, observe what is happening with your breathing, what do you notice? (notice, for example, how your tummy is sticking in and not ballooning out like a kid’s). We cannot control the fact that we breathe to be alive -that’s where the autonomic nervous system is involved- but we can have control over HOW we breathe thanks to our central nervous system and brain.

belly-breathing-posture

To switch to the parasympathetic system, that will favor a state of relaxation, you can try deep abdominal breathing. Lower the shoulders (=lower the guard !), lie down if you can, place a soft hand on your stomach, another one on the thorax/heart (feel the heart pounding and later feel how it slows down). Breathe in through the nose, extend your diaphragm to the max, let air in all the way DOWN to the most remote places of your obscure belly, let your abdomen fully BALLOON. Breathe out (empty slow the balloon) through the mouth until there is no air left down there. Then, naturally, just like a pump, fill your belly up again. Think only of what you are doing : breathing in and out, and FEEL what it feels like. What does it feel like in the stomach when it stretches to the shape of a balloon ? What does it feels like to have that “knot” at the solar plexus slowly soften, untie ? There in your plexus, travels a very important nerve of the parasympathetic system, called the vagus nerve. The movements of your deep diaphragmatic breathing will likely stimulate this nerve and help you switch systems, from sympathetic to parasympathetic. Meanwhile, the fact that you are no longer breathing so much in the thorax will lessen the stimulation to the nerve branches of the sympathetic system that exit at these vertebras and also contribute to that switch. Slower heartbeat, loose breathing, that chilly feeling, laid-back stomach sounds (indicating a restart of peristalsis) all signal that you have made it to a quieter state.

images

vagus-nerve-image

Practice on yourself so that you are ready when it IS important that you come down. Practicing on yourself will then allow you to practice on someone else who might need your help to achieve this switch. It is a very caring hack that requires patience, trust, confidence. You do not impose a way of breathing to someone, you create a space, conditions and contact that are welcoming for them to find their way to relaxation through deep breathing. I have practiced it with success on myself and on people when they showed up at my massage table with a lot of anxiety.

frog+Relax

This article is part of a previous larger article about the stress response: HACK STRESS and prevent damages to yourself (and others) in the process of fighting for your ideals 

REPOS / REST

La sagesse du dimanche soir:

” Le vrai repos est celui où l’homme s’arrête quand le moment est venu de s’arrêter et se meut quand le moment est venu de se mouvoir”

Richard Wilhelm, à propos du “repos”, dans son commentaire de l’hexagramme 52 KEN (l’immobilisation, la montagne) du Yi King, Livre des transformations.

J’ai remarqué qu’il est fréquent de négliger l’un ou l’autre de ces deux termes/principes, qui pris ensemble opèrent pourtant une bonne régénération des forces vitales, le cycle étant complet. Il semble même que certaines personnes tendent à négliger préférentiellement l’un ou l’autre, l’arrêt ou l’activité, selon leur “tempérament” ou “habitudes”. Il y a alors les personnes qui vont avoir tendance à se dévitaliser d’avantage en s’arrêtant trop, et celles qui vont avoir tendance à persister dans l’activité par dessus les ravins de fatigue qui se creusent, et toutes arrivent à l’épuisement finalement par des voies différentes. Wilhelm émet l’hypothèse que l’interprétation de cet hexagramme renvoie aussi à la pratique du yoga. Je perçois en effet comment le yoga peut contenir en lui même cette grande petite leçon là.

Some sunday night wisdom: 

“True rest is when one stops when time has come to stop and moves when time has come to move” 

Richard Wilhelm about “rest”, in his commentary of hexagram 52 KEN (keeping still, the mountain) in the I ching Book of changes. 

I have noticed that it is quite common to neglect either one of these two terms/principles, which when united bring good, full regeneration of life forces, for the cycle is complete. It even seems to me that some persons tend to neglect preferentially either one or the other, of stillness or activity, according to their “temperament” and/or “habits”. Then, there are the ones who tend to devitalize themselves further by keeping still too much, and the ones who insist on pedaling over ravines of weariness, and all reach exhaustion eventually following different paths. Wilhelm also makes the hypothesis that the interpretation of this hexagram refers in some ways to the practice of yoga. I think I see how yoga can indeed include this big small teaching.  

Que sont nos signaux somatiques devenus?

« Your injured body has become the burden of your digital soul.»
 Yin Aiwen, 2013, The Massage is the medium

─Séance de Feldenkrais [1]
Intégration Fonctionnelle

 Plongée intérieure
dans un corps
comme système
Réaliser qu’il est
immensément complexe
et que les mécanisme et circulations
qui s’y trament
y sont très largement inconnus et ignorés.

Nous étions partis dans l’esprit comme habitat ultime
Depuis quand avons-nous commencé à déserter nos corps
les vouloir obsolètes?

Je regarde et relis le film et la documentation de cette performance et installation magnifique d’Aiwen Yin: The Massage is The Medium, 2012

Je recopie quelques petits extraits de la voix off qui accompagne la performance, telle que retranscrite par Emily King

[…]

Peut-être qu’à force d’extériorité
d’harnachement aux artefacts
de cognition
qui déposent dans l’espace
lointain
et proxémique
à force de sortir du corps
nos pensées
et idées
et
mémoires…
nous sommes devenu.e.s
à nous-mêmes
inconnu.e.s

des systèmes oubliés
lointains
relégués
aux soins de soi
délégués
aux experts en dérèglements
qui parlent en règles
en régimes
en régiments
d’instructions médicales
mécaniques
désaffiliés

Hello computer
partenaire d’évasion
colonel d’invasion
de l’espace
de nos corps:
nous revenons.

Est-ce que je force le trait?
Est-ce que j’invente un passé?
que dit l’archéologie de nos présences au corps depuis le temps que nous sommes numériques?

Le vieux Marx parlait d’un continuum.

Tout ce qu’on appelle l’histoire universelle n’est rien d’autre que l’engendrement de l’homme par le travail humain. [2]

Si nous sommes parti.e.s
ailleurs
et absenté.e.s
nous allons donc nous réengendrer
et penser de tous nos corps
prolongés

Encore?

Le post-humain est-il post-cyborg?
Le post-cyborg est-il post-humain?
Le post du post est-il là?
Au cœur d’une circulation,
une conversation à reprendre
entre artefacts cognitifs, corps pensants, et pensées outillées

re-prise de corps
aussi inconnu.e.s brillant.e.s, éléctriques, usé.e.s, perdu.e.s et à portée de main,
et de signal, l’un.e que l’autre.

Les techniques somatiques
reviennent
comme des prises, des langages
de programmation et de lecture
de nos corps systèmes
aux langues oubliées
presque mortes
organes inutiles
déplacées dépassées
remplacées
prothésées
Un retour vraiment?
Ou un nouvel appel à exploration d’une dimension ignorée

body signal within techno noise
body noise to techno signal
embodied techno signal
au présent

Ontologie hacker
à renverser
inter-verser
intérieurement
retracer le circuit
de l’origine de nos pensées
de l’émergence du signal
de sa circulation

Taire les signaux
les ignorer
à force
jusqu’à perdre
le sens de lecture
l’écoute
le décodage
des signaux
des signes
des pulsations
des souffles
des douleurs
des rythmes
qui battent
et pulsent
et disent

Communications systémiques à reprendre
opérer
nos artefacts à cœur ouvert
et désirer
que corps obsolètes
ressortent des tiroirs
et s’extirpent des chaises
et nos mains des souris
en dansant

des ré/assemblages.

… suite sur le délinéaire du labnt2 …

Habit “turns us into machines”

“Lack of choice makes strain habitual”

“As long as superfluous effort is invested in any action, man must throw up defenses, must brace himself to great effort that is neither comfortable, pleasurable, nor desirable. The lack of choice of whether to make an effort or not turns an action into a habit, and in the end nothing appears more natural than that to which he is accustomed, even if it is opposed to all reason or necessity.”

“Habit makes it easier to persist in an action, and for this reason it is extremely valuable in general. Nevertheless, we easily over-indulge in habits, until self criticism is silenced and our ability to discern is diminished, which gradually turns us into machines that act without thinking.”

Text: Moshe Feldenkrais, in Health Exercise for Personal Growth.

Illustration: Fritz Kahn, Man As An Industrial Palace, 1926

 

HACKING WITH CARE : Attention, bien-être et politique de l’ordinaire dans le milieu hacktiviste

There are numerous reasons to draw parallels between the hacktivist movement and a vision of the future that is politicized, self-governing, and libertarian. As shown in the documentary We Are Legion, hacktivism has evolved into a tool for politicization and transnational solidarity. Hackers value and encourage an empowering, transparent, and freeing relationship with tools, technology, and knowledge. They are often viewed through the lens of their ethics, values, and social engagements – but how does this translate for them on a daily basis? How do hackers invest in relationships that reflect their political discourse? What are the links between hacktivism, care, and the politicization of everyday life? How do hacktivists practice self-care and handle exclusion problems within their community?

Hacking with Care : Attention, bien-être et politique de l’ordinaire dans le milieu hacktiviste

– Anne Goldenberg, DPI 27, Hacktivism, April 24, 2013