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"Shelter in Place" Classes
continue through May
Centering changes our form and focus which changes the state of our being and offers more options than our habitual reactive 

TRY ITLong version: Inhale up the back creating a uplifted dignified posture, long exhale down the front and think of something that makes you smile, expand the sense of space around you out to fill the corners of the room, release any tension and settle the weight of the jaw, shoulders and arms into gravity and then ask yourself "what would it be like to have a little more ease in my being right now?" and see what arises. Short version: Inhale uplift, Exhale expand, and Settle into the expanded space.
(more detailed descriptions and registration information below)

Balance Training targeting the Vestibular, Vision & Proprioceptive Systems – Last class: Monday May 4th from 7:30 – 8:30pm. ("Mobility training Plus" starts May 11). Meeting ID: 782 556 121 Password: 295173

Mobility training Plus (a little vision and balance). Mondays May 11,18, 25 from 7:30 - 8:30 pm. Meeting ID: 782 556 121 Password: 295173
Neurologic Warm-up – Keep the body and neurologic system tuned up with this dynamic series of movements. Tuesdays 12-1pm. Meeting ID: 611 670 201 Password: 923982
T’ai Chi Chih – Accessible Moving Meditation. Every Wednesday 10:30 – 11:30am. T’ai Chi followed by meditation. Meeting ID: 725 809 294 Password: 455484
“Embodying Resilience/Embodying Possibilities” Introducing the Leadership Embodiment work of Wendy Palmer which offers methods for accessing a centered state of being in the midst of uncertainty.
Wednesday May 13th 6-7:15pm
Saturday May 16th 8-9:15am 

Register in advance for THIS meeting:

Awakening Body AwarenessKeep your joints lubricated with gentle movements that explore full ranges of motion of all the joints with curiosity and kindness. Thursdays 8-9am. Meeting ID: 982 463 860 Password: 991962

Register: Email (see details below)
Balance Training
Balance is a skill that can be trained without the need for any fancy equipment. Experience a training progression that improves balancing capacity in a very short time. We will discover our "Stance Challenge for Balance" with the variables of open or closed eyes, and different head and eye motions that challenge all 3 of the systems that play a role in balance (vestibular/inner ear, vision & proprioception [body position sensors]). All the drills can be easily practiced at home. April 6, 13, 20 from 7:30 – 8:30pm. Register ahead of time to receive the charts we will be using.

Mobility training Plus (a little vision and balance)
The clearer the mapping of the body is in our brain, the greater the force, flexibility and coordination our brain is going to allow in our body. Why? Because the brain can then make better predictions of what is going to happen which means there is less threat to its survival. How can we get better body mapping? By moving all the joints in the body through their full ranges of available motion using dynamic mobility drills. Learn a mobility drill routine for the whole body in this series.

Z-Health Neurologic warm-up
Don’t let the name fool you, this is a neurologic workout. This stripped-down effective series of movements is designed to stimulate all of your body’s major systems quickly and efficiently with the purpose of regaining joint health, coordination, agility and efficient movement. There will be 2 sections in the warm-up, sensory and motor (movement), which can be done separately or together. Join in on creating a new relationship with the amazing vehicle of life, your body. Tuesdays 12-1 until we are free to gather again. Register to get the list of movements.
T’ai Chi Chih – Accessible Moving Meditation
T'ai Chi Chih is a modern form of chi gong which has the sole purpose of activating, circulating, and balancing the life force or chi. It consists of 19 movements and one pose that are done in a repetitive fashion alternated with stillness. The movements are very easy to learn and very accessible. They can be done in both standing and sitting positions.  Wednesdays 10:30-11:30am. Meditation follows the T’ai Chi practice. Register to get the list of movements.
Embodying Resilience/Embodying Possibilities -
Introducing the Practices of Leadership Embodiment

OVERVIEW: The Leadership Embodiment model is based on the idea that even if we “know” all of the right things to do, when we are stressed, our bodies revert to fight, flight or freeze. Under stress our thinking is impaired and we lose access to the broader view, creativity and innovation. Leadership Embodiment (LE) offers a methodology for assessing how our bodies organize under pressure and teaches simple and powerful practices that help us recover to a more open, uplifted and skillful state. LE is the HOW of cultivating resilience, presence, confidence and compassion.
WHAT HAPPENS: Exercises are used to simulate the stressors of life interactions in order to illicit and recognize our reactive patterns. Once we recognize these patterns, a method for centering is used to quickly shift our state of being to one that is more open, relaxed, and balanced. We then contrast our relationship to the stressor, and the way the interaction is being handled, before and after centering. Further training builds our capacity for accessing this centered state under increasing intensities of challenging situations. 
Awakening Body Awareness
With an attitude of kindness, compassion, and curiosity, we will be using active range of motion to bring awareness to our body & joints. We will begin with self-explorative movements to awaken the body, followed by directed movement to progressively explore the available and unavailable motions of all the joints. All the while we will have the intention of noticing the pleasant, unpleasant, and neutral sensations that are present along with the thoughts that are arising. These explorations are usually done lying down although just as easily sitting or standing. Thursdays from 8-9am until we are free to gather again. Let me know if you will be joining in.
Registration: email to get the charts and handouts ahead of time.
Cost: All online classes are offered on generosity. The generosity of sharing and the generosity of gratitude. Gratitude offerings can be sent through Venmo (@Paul-Ciske,, PayPal friends & family (,  or Zelle (mobile number 510-912-5775,
Suggested: $5 - $30 sliding scale depending on the class. Offer what you can or complimentary for unemployed or financially struggling. No excuses, just join in for the health of your body and mind.

ZOOM Instructions
I suggest “googling” “zoom app download” or follow this LINK and download the application in advance. The other option is that the web browser client will download automatically when you start or join your first Zoom meeting. I had some people have problems with this and found it confusing so that is why I suggest downloading it in advance. You will also need to allow Zoom to access your microphone and camera. In opening Zoom it may direct you to this but if not you need to go to System Preferences under Security and Privacy. Go to camera and also microphone and check the box allowing Zoom to access them. At the specified time, you can open Zoom directly and enter the meeting ID and password or click on the link to take you to the meeting. Let me know if you have questions.
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