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Mindful Sport Performance
Enhancement
Mental Training for Athletes
& Coaches
By Keith A. Kaufman, Carol R. Glass, Timothy R. Pineau
Sport, Exercise, and
Performance Psychology
Bridging Theory & Application
By Jaime E. Robbins
& Leilani Madrigal
The Oxford Handbook of Sport
& Performance Psychology
by Shane M. Murphy
Circadian Rhythms And Sports
Performance
By D Jim Reeves Silent Night
This Is Your Brain On Sports:
Beating Blocks, Slumps & Performance Anxiety
For Good!
By David Brand & Alan Goldberg
The New Science of Athletic
Performance -
That Is Revolutionizing Sports
By Dr. Marc Bubbs
12 Weeks To Superior Memory & Mental Clarity
By Bridgette Sharp
Become A BETTER
Musician |
|
4-7
"If you
want to reach a goal, you must “see the reaching” in your
own mind before you actually arrive at your goal."
---Zig
Ziglar
"You'll
never make it in life as a wandering generality...
you MUST become a meaningful specific."---
Zig Ziglar
Do
YOU have a specific, well defined, and focused goal?
Having and working toward achieving specific, well-defined,
and focused goals throughout your life is absolutely essential for your success.
Here
Is A Better Method of Visualizing (Imagining)
Yourself Achieving Your Goals Using
PowerCount8
Visualization
This highly
effective, yet unorthodox, visualization technique will quickly help you clear
out
any negative feelings or thoughts you may have regarding achieving your goals.
DO
THIS FIRST:
Take a
few minutes and just visualize (imagine) yourself
achieving your most desired goals and dreams.
Try to notice exactly how you feel about achieving YOUR goals.
Does
achieving your goals excite you?
Does it fill you with a genuine sense of accomplishment over what you've been
able to do do?
Do you see yourself as being happy once you've achieved your dreams?
Now,
let me ask you this...
How
would you feel if SOMEBODY ELSE achieved the goals that you want for yourself?
What thoughts and
emotions would be going through your mind when you realize that
this other person has stolen your dreams...right out from under you?
Think about that for a few minutes.
DO
THIS
SECOND:
Try
to visualize that you are witnessing somebody else achieving the goal that you
want.
Imagine
this other person is TAKING YOUR
DREAM AWAY FROM YOU.
Be
sure you FOCUS YOUR THOUGHTS on how this is making
you FEEL.
Doing this exercise will
often bring up several intense negative thoughts and emotions.
For instance...
JEALOUSY
& RESENTMENT.
It
is very common for you to feel enormous amounts of jealousy and resentment when
you see somebody else achieving YOUR goals, and living the dreams that YOU had
wanted for yourself.
Especially, if that other person is someone you don't like, or that you are in
competition with.
Feelings
of INFERIORITY or INADEQUACY.
If
you are feeling, even a little bit, inferior to that other person
(or ANY other person, for that matter),
then your chances of beating him or her are already in serious jeopardy.
Feeling
like you're NOT WORTHY or DESERVING of achieving such a great goal.
If
you don't feel like you are deserving of having good things in your life, then
your subconscious mind will
go about sabotaging any efforts you make to bring good things into your life.
Thus, further compounding your anxiety issues, and negative feelings about
yourself, exponentially.
Your thoughts, your emotions and your goals MUST be in complete congruence (in
sync with each other).
If they are not congruent, then whatever efforts you make toward achieving your
goals and dreams
will be seriously compromised from the beginning.
And,
of course, notice any other negative thoughts and emotions that surface for you:
Other
very common emotions are: anger, rage, hurt, sadness, disappointment,
depression,
shock, disgust, frustration, embarrassment, humiliation, shame, guilt, etc.
DO
THIS
THIRD:
Make
a list of every negative thought or emotion that pops into your mind while you
are
visualizing somebody else stealing your dreams.
Don't be afraid to add
something to the list if it feels applicable to your situation.
Please try to be as specific as
possible. And just remember....
THERE ARE NO WRONG
ANSWERS!!!
Start each statement in your list with the letter
--
I
I've given you several good examples so you will know exactly what
you need to do.
You are welcome to use
these stressful examples in your list, and add more of your own.
These examples are offered to help REMIND you of many different
types of common stressful issues.
You SHOULD STILL
work through all of these examples even if they do not directly
apply to your own situation.
Also, wherever you see a
blank spot in a phrase, such as __________, please fill in the blank
your own appropriate response - if possible (and if it is
applicable).
|
What negative thoughts and feelings am I having after
watching
_______
(other person)
achieve my goals -- instead of me?
I feel so upset about
seeing that person take my dream away from me,
I feel so jealous of her,
I feel so much rage from seeing ________,
I just cannot believe _________ won the game,
I feel so hurt from witnessing her, of all people, winning that
________,
I feel so ashamed of myself for losing that badly,
I feel bad about letting my team down,
I really felt like my performance was good enough to win _______,
I feel so embarrassed over losing out to ________,
I don't feel like I should even bother trying to _______,
I feel like I just can't compete with _______,
I felt like my performance was good enough to _______,
I just don't feel very good about myself after seeing _______,
I still feel some of this remaining stress from ________,
Please
add more negative thoughts and feelings of your own. |
NOTE:
Whenever you clear out the anxious intensity from the negative aspects of an issue,
it can be extremely helpful if you replace that negative issue with
an empowering, positive CHOICE statement
(a.k.a.
a
Power-Phrase).
And, there is nothing more empowering than making a definitive
choice to do something. That is why this next step gives you a
positive-choice affirmation -- immediately following the removal of
your negative emotions, caused by a
negative issue, using the special anxiety-clearing exercises in this
course.
PLUS, this step
will help to make it a permanent habit for you to automatically LINK
a positive thought to any negative issue, so that whenever something
negative happens to you, a positive thought will immediately and
automatically pop into your mind -- instead of a negative thought! |
DO
THIS FOURTH:
Create Your
Power-Phrases...
Write
"Even though"
in front of each of your statements,
and
add 87654321 after your statements.
Then, add the following words to the end of your
statement:
"I
CHOOSE to love and accept myself no matter what happens!"
For example:
If your statement was..."I really
resent ________ taking my dream away from me."
Your new statement would then become:
"Even
though I really resent
________ taking my dream away from me,
87654321
I CHOOSE to love and accept myself no matter
what happens!"
Do
that for every issue statement in your list from above.
You are welcome to modify the positive choice
Power-Phrases
so they are more applicable to your
own specific needs.
Just make sure every statement is positive, personal,
and in the present tense (as though it is already happening now).
.
DO THIS THIRD:
Perform Your Power-Count8
Procedure
And remember, this works the same way as anything else, the more repetitions
you do,
the better your results will be!
|
.
Step 1
Select a statement from your list above, and
mentally visualize (imagine)
yourself feeling the stressful intensity that you WOULD feel if that
issue was actually happening to you right now!
Step 2
Notice how much stressful anxiety you feel when you imagine yourself
actually being exposed to that issue.
Then, give that level of stressful anxiety a number rating between 0
- 10...
(with 0 meaning that you feel no anxiety; and 10 meaning that you
feel extremely high anxiety).
Write this number next to that statement on your list.
Step 3
Concentrate Deeply
on
the issue, and count backward from 8, until your emotional
distress has
been reduced down to nothing
(or when your number rating drops to ZERO)!
You will need to CONCENTRATE DEEPLY on how each issue makes you FEEL
(that means --
getting
your anxiety soaring to high levels)...then counting backward from
8.
Remember to take a DEEP breath in through your nose,
and exhale
slowly through your mouth!
REMINDER...
If there are any examples listed that do NOT cause you
to feel any anxiety or stress, then
simply clear through each one of
those examples as though you DO feel (just pretend) anxiety and
stress
from them. Count backward from 8 for each one of those examples. Doing this will help to insure
that you
will be less likely to be affected by those issues at some
point in the future!
Step
4
Now, check to see how you feel about that issue.
Notice if the anxiety you
now feel from that issue has decreased from how it felt before you
started. If you still feel some remaining anxiety from the
issue, give it a number on the 0 - 10 point scale. If it is above a
0 (zero), then you should do additional rounds of
the backward counting.
Your goal is to reduce
your anxiety all the way down to zero
(no anxiety remaining)
by repeating this process.
Keep repeating this process until you no
longer feel any anxiety from each issue you've listed.
Doing this will break the
neuro-connections between the negative
THOUGHTS
in your mind, and the FEELINGS
in your nervous system -
throughout your body!
You will gain positive results for some issues much faster than you
will for other issues.
So, just be patient, and your results will come for you.
This
is a process, NOT an event! |
IMPORTANT:
.
|
You SHOULD STILL
work through EVERY example
I've given you...even if that issue doesn't directly apply
to your own situation.
There often tends to be some commonality between many of the various
negative issues. Therefore you will also gain tremendous benefits by
clearing EVERY issue example listed
above. The more unwanted
neuro-connections you break, the overall better you will feel.
Doing this will help to insure that you will be less likely to be
affected by those issues at some point in the future!
It is this repeated use, while concentrating on the issue, that
gradually weakens and reduces your stress and anxiety levels down to
zero: Repeated
counting weakens the amount of emotional intensity you feel from
your negative issues. Each round whittles away more and more
of the negative emotional connection between your brain and your
body, so that the negative emotions will no longer have any affect
on you.
And then, we basically "rewire" your brain by replacing that
negative thought with a positive affirmation, which we 'cement into
place' by repeating over and over. This is VERY
effective!
-------------------------------------------------------------------------------------------------------------------------------------------
NOTE...
It is very common for
other thoughts or emotions to pop into your mind while you're
backward counting.
While you're doing the exercises, you will likely discover
all kinds of new, unrealized thoughts and emotions that may have
been buried deep within your subconscious mind for years...possibly
even since your early childhood.
If at anytime, while you're working through any of the exercises in
this course, you notice any other negative thoughts or
stressful emotions popping up, even if they do not directly apply to
the particular exercise you're working on at the moment, then
you should write them down, and take
some extra time to backward count for all of those negative issues, as
soon as possible!
It's THOSE negative thoughts and emotions that will get in your way
as you go forward in life! |
This
PowerCount8
methodology is so forgiving that you literally cannot get it wrong.
As long as you
are counting backward from 8, while you're concentrating on an issue,
it's working for you!
So, just keep counting
everyday!
It WORKS!
Next Page:
Module 5: Emotional Conditioning
PowerCount8
Course
Table of Contents
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