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SEE HERE
Develop Your
Muscles FASTER
Click Here
The Oxford Handbook of Sport
& Performance Psychology
by Shane M. Murphy
The Ultimate
Stress Elimination Program |
|
8-4
Visualization
+
PowerCount8
x
Repetition
=
Perfection
I refer to that formula as "Physicording"
Most top
athletic trainers and coaches tend to agree, that visualizing
yourself performing your entire performance, from start to finish,
several times each day can quickly improve your performing
abilities, all without actually doing the performance.
It's true
that creative visualization is an excellent method for improving
your abilities.
But, just imagine how helpful it could be if you were to visualize
your entire performance, and you were able to CLEAR OUT your
nervousness, and any rough spots that were causing you stress, self
doubts, or other concerns?
Think about that for a moment.
If there are any rough spots in your performance that you're having
trouble with, you could simply count through them, and clear
those rough spots away before having to do them in front of others!
What could be better than that?
|
Count
Backward From 8, While Visualizing Your
Entire Performance For Any Upcoming Events
If you have an upcoming stressful event, a competition, game, tryout, audition,
exam, interview,
or any other kind of performance, use this technique during the days and weeks
leading up to it
to dramatically improve your chances of having it turn out just the way you're
hoping it will.
DO THIS
FIRST:
Create an imaginary "Mental Movie" in your mind of your entire
performance from start to finish, just as you would like to have it
turn out.
Creating a mental movie is where you pretend you are writing the
scenes for a documentary style movie that you are producing that
shows your upcoming event. Your mental movie should start from just
before the event begins, and run all the way through to its finale.
IMPORTANT...
In your mental
movie, try to include as many details as
you can think of, no matter how small the details may be.
Examples of details you'll want to
include: If it is a live, public event where there will be lots
of spectators, then include the sounds of those spectators (loud
crowd noise). If the event takes place outdoors, then try to include
the weather conditions. Is it warm and breezy, or cold and windy?
Add any other supporting cast members, such as coaches, teammates,
opponents, judges, friends, etc.
Also notice your emotions during your event....how do you expect to
be feeling? Would you be feeling any nervous jitters before or
during your event? Would you be worried about some part of your
performance in particular? If so, then make sure you include ALL of
those emotions in your movie.
Do you expect to feel joyful and excited afterward? Or will you just
feel relieved that it's finally over?
Add all those feelings into the scenes as well!
The goal you're trying to accomplish by doing this is, to match your
mental movie as closely to the actual event as possible.
The more accurately you describe the entire event, the more
effective this technique will be for you.
DO THIS
SECOND:
Then, give your movie a title that best represents how your movie
makes you feel. If your movie is about an upcoming event that is
worrying you, then you might give it a title such as:
"My scary upcoming ________ (name the
event)!"
Or, if your movie
is showing something that you're very excited about, then your title
might be:
"This will be my biggest ________ ever!"
DO THIS
THIRD:
Make yourself comfortable. Then, close your eyes, and with your eyes
closed, roll your eyes slightly upward, as if you're trying to see
the center of your forehead, and listen to your own breathing.
Focus your attention on the sound of the oxygen going slowly in and
slowly out. Relax. Do this exercise eight times.
Now, start replaying (visualizing) your movie in your mind over and
over, several times, until you are able to replay it in its entirety
from start to finish -- without having to try to remember any of its
individual scenes. Remember to
include all of the details (noises, conditions, characters involved,
feelings, etc.)!
For best results, do this entire exercise at least once in the
morning, and once just before going to sleep. The more you do it,
the better your overall results will be!
You can also do this visualization exercise just before you are
about to compete/perform, only without doing the deep-breathing
relaxation part of it.
DO THIS
FOURTH:
Next, start counting backward from 8 -- while you're
replaying your movie in your mind. It may not be so easy at first,
but it will get easier the more you practice it.
Also...
In your
mental movie, if you come upon anything that is making you feel
anxious or worried, (even if it's only a little bit distressing to
you) then count backward from 8 repeatedly ----while
you repeat that SAME SCENE over and over in your mind until you
no longer feel any distress from it.
This will greatly help you to internalize
the perfect performance, so that it occurs just the way you want it
to. Then you will be focused, and you'll feel completely calm
and confident before and during your entire event.
Keep repeating this process over, and over, and over...and take a
deep breath, and let it out slowly following each replay of your
mental movie. |
BONUS
If you have some kind of stressful event coming up, his next part
can help you
make it turn out just the way you WANT it to!
A Powerful Visualization Method For
Preventing Mistakes...
Here's another VERY helpful mental movie
technique for improving your focus and confidence.
Since it can often be very difficult to maintain your mental focus
after you've made a mistake during a live event, do this:
During the days and weeks leading up to your live
performance...do this....
Try imagining the
WORST PERFORMANCE you could
possibly have, with mistakes happening all over the place. Then
start counting backward from 8 while you imagine that awful
performance over and over in your mind.
Doing this will help you to reduce the
anxiety and worry you may feel as a result of making some
mistakes during your performance. Then, you will be better able to
maintain your complete focus and
confidence throughout the entire event.
Keep repeating this process over, and over -- until you can no
longer feel anything, except for complete
confidence, during your mental movie.
Then take a deep breath, and let it out slowly following each replay
of your mental movie. |
So, just keep counting everyday!
It WORKS!
Next Page:
8-5 Clearing Out Any Negative Thoughts or Emotions
You Get While Visualizing
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