The three core drills in Training 4 are enough to continue.
These additional drills give you more ways to explore Position, Attention, Input and Response when you notice yourself interfering with something your body may already be doing.
You don’t need to complete them all.
Choose the drill that addresses what you want to understand.
Allow a recognisable Response to develop.
Notice when you begin anticipating the next pulse, contraction or movement.
You may find yourself preparing to help it along.
This time, don’t.
See whether another Response arrives without your contribution.
It may arrive immediately.
It may arrive later than expected.
It may change.
Or nothing may happen.
All of those outcomes tell you something.
Discover whether the next Response actually needs you.
Allow a Response to develop.
When it naturally pauses, resist the urge to fill the silence with another contraction, movement or adjustment.
Stay comfortable.
Keep Attention open.
Wait.
Notice whether anything remains during the pause.
Perhaps there is warmth, pressure, tension, movement or a faint background sensation.
Perhaps another Response appears in its own time.
Perhaps nothing returns.
You don’t need to make the gap productive.
A pause does not automatically require Input.
Notice the character of an emerging Response.
Its rhythm.
Its intensity.
Its location.
Its timing.
Then allow those qualities to change.
If the Response becomes slower, don’t immediately speed it up.
If it becomes weaker, don’t automatically strengthen your Input.
If the sensation shifts, let Attention follow rather than trying to return it to where it was.
You are not trying to preserve a particular experience.
Let the Response become whatever it becomes.
Allow a Response to develop.
If it fades, wait before doing anything.
Give it an opportunity to return.
If nothing happens, introduce one small, familiar Input.
Then stop actively encouraging it and observe.
Did the small contribution restart something?
Did the Response continue after the additional Input ended?
Would more Input actually help?
Non-interference does not mean refusing to contribute.
Use enough Input to support the Response — then give it room.
Settle into a comfortable, well-supported Position.
Once a Response begins, notice whether you are still holding unnecessary muscular effort somewhere in the body.
Perhaps the legs.
The pelvis.
The abdomen.
The shoulders.
Choose one area and gently release what does not need to be held.
Don’t collapse the Position or deliberately relax everything.
Some muscular activity may be useful.
You are simply discovering whether effort that helped establish the Position is still necessary once the body begins responding.
Keep the support. Release what no longer needs holding.
Allow a Response to emerge.
Then notice whether any part of it happens without deliberate assistance.
It might be small.
One extra pulse.
A contraction you didn’t initiate.
A sensation continuing after Input reduces.
A change of rhythm you didn’t create.
Don’t immediately test whether you can make it happen again.
Don’t dismiss it because it only lasted a moment.
Independence does not have to arrive fully formed.
One thing the body did by itself is already Response.
You don’t need to complete every drill.
Return to the exercises that help you recognise where you are still anticipating, correcting, supporting or controlling the Response, and leave the others alone.
Over time, Allow should involve less intervention, less checking and greater trust in what the body does next — not greater passivity.
Support what is useful. Stop doing what isn’t.
Head forward to Training 5:
Head back to Training 4:
