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Set your metronome to a very very slow tempo.
Set it so that it clicks on the quarter and whole notes.
Play a groove, lick, or ostinato counting the quarter note click as the down beat.
Play totally locked in for at least a few minutes (I do it for about 5-10 minutes)
Then turn the quarter note clicks off. At this point the only click is happening every four bars of your groove, lick, or ostinato.
Are you still locked in?
To make this more difficult, PLAY AND MOVE LESS. This is one of only exercises that gets more difficult the less you do.
Only play a single note with the whole note click. Of course, the goal is to play right on the click. Try it without moving any part of your body in between beats. This helps to internalize the time.
To make it even more interesting, try on your breathing while doing this. So, your body is totally still with the exception of breathing and when you play that one note.
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"The fact is that censorship always defeats its own purpose, for it creates, in the end, the kind of society that is incapable of exercising real discretion." -Henry Steele Commager
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