Rhythm Practice Library

The Approach

These practices are simple by design.

They work with three things:

Movement → to ground and settle the body
Let the body enter rhythm through simple, continuous movement.

Rhythm → to stabilise attention. Use tapping, stepping, clapping or drumming – whatever calls you.
Let repetition create a steady anchor you can return to.

Pause → to interrupt automatic patterns
Stop briefly. Notice what’s happening before continuing.

You don’t need to get anything right. Just notice, pause when it’s there, and continue.

Example movements:

Reaching
Expand, stretch, open the body.

Pulling
Contract, draw in, gather.

Cycles
Tap, step, or breathe with the pulse.

Flow
Link movements together and allow things to change gradually — speed, shape, direction.

Stillness
At any point, stop. Notice what’s happening — breath, balance, tension.

Example rhythms:

Alternate hands – R L R L …

Alternate feet – R L R L …

Hands in 3 – RLL RLL RLL …

Feet in 3 – R L R L R L R L R …

The Practices

Simple Pulse

A steady pulse for grounding and attention
→ Start here to settle and reconnect

Pulse and Shaker

A steady pulse with a second layer of rhythm
→ Explore attention between pulses

Two Pulses

Two steady pulses moving together
→ Shift your attention between them

Three Over Two

Two pulses with a third moving across
→ Stay present as the rhythms shift

Four Over Three

Four pulses moving across three
→ Stay present as the rhythms shift