Stress Free UC Study

Qual a importância de Ler Partituras?

---

É como um bom farmacêutico que sabe ler receita médica. Igualmente um bom músico deve saber ler e interpetrar partituras. Com a prática e técnicas ensinadas, o aluno consegue ler qualquer partitura e executá-la no tempo, ritmo e gênero certos.

---

Qual a diferença entre ritmo e gênero musical?

---

Ritmo se refere a quantidade de tempo de cada levada: dois por quatro, três por quatro, quatro por quatro. É mesmo que BINÁRIO, TERNÁRIO E QUATERNÁRIO. Existem ainda os ritmos SEIS POR OITO, BINÁRIO COMPOSTO e outros. Gênero é o nome da levada: baião, guarânia, xote, chamamé, quadrilha, samba, xaxado, etc...

---

O que síncope?

---

Síncope ocorre através de uma figura musical chamada de ligadura. É quando existe uma ligadura de um tempo fraco ou parte fraca de um tempo, para um tempo forte ou parte forte de um tempo. NOTA: Nem sempre aparece a figura ligadura em síncope. Explicado também assim: Em música, síncope, é uma figura rítmica caractezida pela execução de som em tempo fraco ou parte fraca de um tempo, que se prolonga até o tempo forte ou parte forte do tempo seguinte criando um deslocamento da acentuação rítmica.

---

O que é contratempo?

---

Contratempo é quando existe uma pausa num tempo forte. Exemplo: 1° tempo do samba de partido alto. As notas são executadas no tempo fraco ou parte fraca de um tempo, ficando o tempo forte ou parte forte de um tempo preenchido por uma pausa.

---

Ouvi dizer que é difícil ler partituras. Como vou aprender ler partituras?

---

O curso ''você na percussão'' tem a resposta certa para sua dúvida. Através das técnicas utilizadas da ''grade rítimica e rológio rítimo'', qualquer pessoa facilmente consegue ler qualquer tipo de partituras, em poucos minutos.

---

What is Urge Surfing?

---

Urge surfing is a mindfulness technique that can be used to manage unwanted desires or cravings (e.g., for sweets or other highly tempting foods, including "binge" foods). With our audio guides, you will learn to watch your cravings openly, like waves, until they pass. Urge surfing involves:

• Adopting an open and curious attitude toward the urge
• Visualizing the urge as a wave that rises in intensity, peaks, and crashes
• "Riding out" the craving or impulse, rather than fighting it (fighting them only feeds them!)
• Paying attention to and making note of physical sensations in your body, and how they change over time
• Engaging in careful and controlled breathing
• Remaining curious and present during your practice

---

When should I practice Urge Surfing?

---

You can practice urge surfing any time you feel a craving coming on. Urge surfing is a good activity for those experiencing an urge to indulge in a food that is rewarding to them but who wish to "ride out" the urge.

---

Why should I practice Urge Surfing (rather than resisting or distracting)?

---

Urges, by definition, are temporary and borne out of habit. They will only strengthen or recur if you feed them. Trying to resist the urge feeds it by producing feelings of distress around the urge and making it more likely that you will succumb. After all, what's more of a stress reliever than a food that you love? Additionally, the more we try resisting an urge, the more likely it is that we think about the urge and dwell over it. ​ Trying to distract yourself from the urge also feeds it, as distraction is temporary. The urge is likely to reappear and cause further stress for you down the line. ​ Urge surfing, on the other hand, allows us to reconnect with the sensations in our body and view the urge without judgment so that we can calm the desire and negative feelings and watch the urge passively until it subsides.

---

How can I practice Urge Surfing?

---

If you're in a pinch and don’t have time to listen to our guided audio sessions, start with the steps outlined below. Be sure you are surfing only one urge at a time!

• Close your eyes: if possible, in order to limit distractions
• Watch the breath: breathe normally, without alteration; "watch" as your chest rises and falls; as thoughts surface, gently refocus your attention on the breath
• Focus on the body: where do you feel the urge? What does it feel like? Try to describe it (e.g., tightness, burning, softness). Does it change with the breath?
• Picture the urge as a wave: is it strong and unpredictable? Is it slow and steady? Watch it as it peaks, crests, and subsides
• Practice viewing the urge non-judgmentally: it is only a sensation, after all!
• Be patient; praise yourself for trying!: self-regulation strengthens willpower; the more you practice, the more skilled you will become, and the easier it will be!

---

Where can I learn more about Urge Surfing?

---

Below are some additional resources to help you on your journey toward mindful eating!

• Dartmouth-Hitchcock Urge Surfing Guide (PDF) (CARPP)
• 5 Simple Urge Surfing Steps (Bay Area CBT Center)
• Mindfulness, Addiction, and Urge Surfing (Mindfulness.org)
• Additional Urge Surfing Practice (MP3) (The University of Washington)

---