Moving towards effortlessness

My morning sitting was calm today, which I attribute to the recent lie-downs. Moving towards an effortless upright posture... Addressing how to.

... I'm sweeping & mopping the floor. My hand is holding the broom tightly, there's an excess of tension. I ask my hands to use only necessary tension...

Constructive rest

Just found this on one AT teacher blog:

Why must you do semi-supine if you want to improve quickly?

The person who regularly does semi-supine can progress eighteen times as fast as the person who doesn’t. They will progress even faster than that if they do it even more often.

What is this semi-supine? Semi-supine is the Alexander Technique lying down procedure, also known as “Constructive Rest”...

Not sure how that progress rate was estimated, but it's pretty impressive.

The opportunity to come back to AT is freely availably throughout the day, provided I notice it first. Then the choice to re-engage is available.

Currently I'm re-establishing daily twice a day lie-downs. Such a regular practice supports an ongoing and consistant work.

For a long period of time I lacked confidence that I can reconnect with the technique without the support of the teacher. At this moment it's a statement I deeply question.

Building up

Today's lie-down felt more like building up on yesterday's work. So it wasn't 'only' for the recovery like yesterday.

Peaceful practice, trust the spontaneity, allow the practice to unfold as I went along.

What follow was a quality in the body I recognized. Yes, it's something I am familiar with and experienced in the past - 5 years ago, for the first time, but the view of it is different today - as if looking at the same picture through glasses of a different colour.

I'm aiming to establish the continuous AT work through establishing the points of certainty first, AT lie-downs that is.

Link of interest: http://www.youtube.com/watch?v=2Z7TVu-m9qc&feature=related

Take care about the beginning

During today's lie-down I concluded that my body hasn't been in such a bad shape as it is now for at least 5 years.

Take care about the beginning of lie-down procedure today - pay attention to the body - accept its condition impartially.

Now to second lie-down.

After-lesson residues

Yesterday after teaching the class in the morning I went outside. I gave my attention to the neck and requested it 'to be free'. That's when I noticed that I have completely forgotten my use during the lesson.

The lesson was very challenging and coming back to the body and doing nothing seemed like the best way of dealing with after-lesson residues.

Division of attention project completion

Monday:

Work on the new 4 against 5 pattern today.

Go through basic form with 3 variations.

Steady and patiently.

Tuesday:

Complete the 4/5 pattern - reverse version.

Then establish the following:

1) Feet tap: LRRLR with the count of 5 bars of 7.

2) Hands tap: LRRLRLR with the count of 7 bars of 5.

Putting patterns 1 & 2 without count was impossible. 35 beats sequence would collapse after ca. 10-13 beats, yet something has been established.

Wednesday:

Continue 5/7 work.

The demand this exercise places on attention is much higher then what I've done before.

Thursday:

I pause several times during the practice and do some chi kung form, it supports the work.

Discharge 5 against 7 pattern once, with the count of 7 (w/o counting the bars)

It's definitely not something I could do reliably, still, I have the sense of modest achievement.

Complete with AAD Sitting.

At 20:00 in England (21:00 in Spain) the Division of Attention Project completes.

Penultimate Week

Monday:


I'm actually having a time off from GC, but since I committed to the project, I'm on with DoA work. So today, instead of dividing attention I first sit and do nothing in order to develop it first.

Tuesday:

3 against 7.

Basic form. Then counting:

3 bars of 7 on top.
7 bars of 3 on top.

Wednesday:

First variation.

Notice how attention is being divided. Part of it required for the first pattern, and part of it for the second one.

Also notice that today the body is the centre of the experience.

Thursday:

Variations 2 & 3.

Then the basic form 2 (hands & feet reversed). I get irritated when it comes to count it in 3. Notice it -> inhibit. But inhibit in AT sense, no suppression here.

Saturday:

Complete the reversed series (basic form + 3 variations)

Today I had the cheerful attitude to mistakes.

3 against 7 completed.

Water

Here's link to a new recording: http://www.4shared.com/file/108500506/4f140c59/Water.html

It's good idea to turn the volume up, as it's not very loud.

24th May 2009

I came up with the groovy riff + 3 chords progressions that could potentially form a basis of a piece. But it will have to wait until I get the electric, and others to play it with ...

23rd May 2009

Today I record the third piece I commited to write and record: Water.

Paweł helps to record it, we use his gear.

I didn't get much practice in the last few days, and it's pretty obvious in my playing, also many tension from the last week are still in my body.

But there you go. I go for 3 takes and eventually chose the second one. Now the question is how to convert the Cubase file into mp3/wav. For now we are unable to do it on Paweł's PC.

Once the mp3 file is ready I will post the link to it.

And be careful here - this guy is totally serious!

Practice last week

The pattern this week:

Feet: LRRR
Hands: LRRLR

Count:

- 4 bars of 5
- 5 bars of 4

Basic form + 3 variations.
Reversed form + 3 variations.

So 8 patterns altogether.

Monday:

Hectic day, no practice.

Tuesday:

15 minutes. I'm exhausted. The basic form is too much today.

Wednesday:


Basic form + variation 1.

My mind is cooked after another draining day, so i treat it gently, relax.

Thursday

10 minutes.

Variations 1 & 2

Friday:

Basic form variation 3.

Then go through reversed basic form with its all variations. Complete this week's exercise.

My attention frees up today, and more is possible. I think it's also due to the fact that today was the last day of challenging week at the school, and consequently - a release.

* * * * * * *

Now a week off from the Project. We'll be back on the 1st June for the final two weeks of work with Alain P.

21th May

Short guitar time in the evening. I'm tired & dozy.

The new piece is nearly ready. I'll record it this weekend.

20th May

I had some short, but quality time with guitar today.

Vater developed in a new different direction. Being out of its way helped.

19th May

Another day when there's no time for guitar... Well, that's how it goes sometimes.

19th May

A hectic week, this one. I will post one weekly notes on Saturday.

Less asleep

One straight hour of 2nd Primary work.

Challenging & grounding, it woke me up to a certain degree (less asleep that is)

Play

I have noticed a different quality in my play recently. Something is definitely different, but I can't quite put my name on it.

One thing is sure: I do enjoy it.

Not reliable

Work on the 3rd variation today. Although I discharged it with both ways of counting at some point, it's not something reliable. I couldn't repeat the basic form + other 3 variations just like that, there's no certainty here.

I paid attention to the softness of the feet, and the efortlessness and sense of calm did spread.

End of the week. Back to the exercise on Monday.

Water

I enjoyed playing today. And the new piece Water continues to develop in its own natural speed. I'm going to record it next week.

In the park

Last night I dropped the practice (DoA & guitar). I was in a negative state and felt it's inappropriate. Instead I addressed my emotional state.

And today I used the time gap I had in the city centre and practiced outside in the park. Lovely surroundings, many parents & children around.

And how was it? Well, nobody gave me strange looks, children didn't cry or run away, so it was quite alright.

Work on the current exercise (2nd variation)