Setting an Alarm- Gurdjieff's Techniques to Cultivate Self Awareness

Talking with clients about self-awareness in daily life is a position I often find myself in. We can create structural changes through manual therapy like myofascial work and simple movement exercises, but real transformation happens when the individual's entire system is engaged. True change occurs when we gain moments of freedom by escaping habitual ways of standing, sitting, and moving. If a person is too set in these patterns, it becomes more difficult to achieve meaningful change. Even if a physical change does occur, one may be mentally too rigid to perceive it.

Ironically, some of the most physically adept clients can be the hardest to help. Their overly controlling attitude may prevent them from allowing change to happen. To foster transformation, we need to create space and allow for change. This is where the power of attention comes in—it helps us develop greater self-awareness.

G.I. Gurdjieff left us with a system and methods for cultivating attention to achieve a deeper sense of self. According to him, one is not truly conscious unless they include the Self in their awareness. This includes all aspects of the self—thoughts, emotions, and the physical sensation of the body in the present moment. Anyone who has tried this knows that being conscious of oneself throughout the day is nearly impossible for an ordinary person. The goal, then, is to set up moments throughout the day to "wake up" and become conscious of ourselves. To wake up, we either need someone to wake us or we need to set an "alarm clock." Developing attention through these "alarm clocks" is an important exercise to practice on our own.

What Do We Mean by "Alarm Clock"?

An "alarm clock" is something that wakes us up, disrupts habits, or reminds us to work with the sensation of ourselves in specific situations. For example, you might make an agreement with yourself to become aware of your left hand every time you walk through a door. When you remember to do this, it helps wake you up. Some of your attention, which is often scattered, is brought back to yourself. You may find that even remembering to do this a few times in one day is surprisingly difficult. However, with persistence, you may start remembering it more often. Eventually, it will become mechanical, and you’ll need to set a new alarm clock. Ever slept through your alarm clock? That’s why it’s important to change it every week or two.

Another method is to change a habit, like wearing your wallet or keys in a different pocket. This can be slightly annoying and uncomfortable, causing you to be more awake whenever you notice it. Similarly, you could put a pebble in your shoe for a period of time during the day. These small disruptions can help bring you back to a sense of yourself and the sensation of your body.

You can also resist habitual cravings. For instance, skip dessert for a week or limit yourself to just two bites. Not smoking at habitual times was something also practiced in Gurdjieff time. These practices can help for a while, but eventually, you’ll need a new alarm clock. It’s best to start with simple exercises and not expect results—just as you wouldn’t expect to be noticeably stronger after one workout at the gym.

Setting an Alarm Clock

The Connection to Rolfing

From a Rolfer's perspective, cultivating body awareness throughout the day has a transformative effect. The nervous system takes a more detailed survey of the body, and a thorough approach to myofascial work, such as a Rolfing 10-series, helps the brain create a better map of the body. This is where real, long-lasting results happen. As Rolfers often say, "It is awareness that makes the change."

We know that Ida Rolf was heavily influenced by Gurdjieff's system and practices. She worked with one of his students, John Bennett, and his groups in West Virginia, as well as with the Gurdjieff Society of London. Practices like working with sensation and setting alarm clocks throughout the day are standard fare among groups working with these ideas. Ida Rolf likely practiced them herself.

Group Practice and Individual Benefits

These exercises are often done in groups, where participants agree to practice a specific exercise for a week and then share their experiences at the next meeting. I have been working with these ideas for decades through the Gurdjieff Foundation and its groups in Colorado, California, New York, and Texas. However, I believe one can benefit from these exercises without necessarily working with a group.

Many of these ideas and practices are readily available to anyone who wants to cultivate self-awareness. I encourage my Rolfing clients to practice exercises that bring them into the present moment and into a sensation of their body throughout the day. Over time, they can observe the changes that occur. Rolfing is more than just bodywork—it is a process of learning about oneself.