To increase adaptive capacities,
it is recommended to set the system
into Metastable state [M]
[M] maintains stability
are relatively small.
A small perturbation
does not bring the system
out of its current state
A big perturbation
will shift it
towards a new state.
#fluidity #fluency #relaxation #connectedness
In order to achieve metastable state~form,
and maximize their adaptive capacities
several interacting rhythm~loops
should be established.
/* walking and breathing;
regular exercise and eating;
daily tactical meetings +
weekly governance meetings;
120bpm beat + ambient sample loop;
Those parallel processes
will keep each other in check
and can bring the system back
to the state of non-equilibrium stability
when one of the processes goes astray.
set your attention to the area of your center /* body: 2cm below navel; system: critical tension points, hubs; situation: origin; */ set your breathing // i.e. enriching procedure to a stable constant rhythm, inhaling into the center, activating the gut neurons. let every inhalation spread to the whole [body sphere] for full activation of all body parts // system elements and the immediate surrounding. imagine a wave that is spreading through the whole body (system): starting from the center towards the top then bottom, following a closed trajectory connect the breathing rhythm to internal count and movement (for example, steps, heartbeat, circadian rhythm, master clock, etc.) for internal phase~beat synchronization
set internal rotation following ∞ trajectory (horizontal 8), in the area of the center (visible or invisible). sync the rotation with breathing. (part of trajectory inhale, part – exhale) /* for example: right forward, right backwards, left forward, left backwards, right forward, etc. */
pendulum breathing and movement:
phases of movement are in sync
with the phases of breathing
(the breathing rhythm is leading the movement)
breathing in motion –
in order to increase elasticity of breathing
and nervous system: inhale on 1 step, exhale on 1 step
(inhaling through nose, exhaling through mouth).
inhale on 2 steps, exhaling on 2 steps…
and so on until 10, then “de-escalate” down to 1.
further – continue walking
but counting inside (not with the steps),
moving the speed and velocity
of your movement,
making sure the breathing rate
stays the same
(2-3 counts inhale, 2-3 counts exhale)
Metastable state [M] – ∞ – dynamic non-equilibrium stability: stability is maintained, while dis~turbances are relatively small. Big disturbances bring the system to a new state [M] or [S]. Unstable transitionary state [T] – stability is disrupted, even when the dis~turbances are relatively small – nervousness, fear, aggression, excitability. Stable state [S] – stability is maintained even when the dis~turbances are relatively big –
stubbornness, laziness, rigidity, comfort.
This is one of the basic exercises derived from Systema: you start walking and breathing, while counting. First, one step inhale, one step exhale. Then two steps... three... up to ten. Then coming back to 1. This exercise develops elasticity in breathing, calms the nervous system down, slows down the heartbeat. In general it's great to develop adaptability and to train connection between your breathing and movement.