I’ve been absent from the blogosphere for the past five months. The main reason is because my wife and I were in the throes of assisting our fathers navigate the final chapters of their respective lives. I didn’t have the energy, focus or inclination to blog or do much of anything else, for that matter. But that’s a subject for future musings.
In my previous post, Performance Anxiety: Understanding the Root of the Problem – Part One, I shared my perspective on the root cause of the problem and introduced the concepts of the “Voice Inside Your Head” (VIYH) as the problem and becoming the dispassionate observer or witness as the solution (read Part One to get up to speed). In Part Two, I will share some specific things you can do, techniques, if you will, to help you achieve a quiet mind and overcome performance anxiety. Here we go…
Stream of Consciousness Journaling: This is the ultimate “to do” list. With pen and paper in hand, write down every thought (voice) in your head. Include everything you need to get done, everything that is bothering you, fears and worries, regrets, hopes and wishes—everything. Dump the entire contents of your head onto the paper. Keep journaling until you can’t think of anything else (now there’s a concept). This has the effect of clearing out your mental closet, allowing you to intuitively connect to your natural gifts and creativity.
Brain Gym Exercises: These exercises will help you get mentally “unstuck” and change the habitual patterns by which your brain tends to function. They are designed to assist the development of your whole brain.
- “Cross Crawl” Stand or sit in a comfortable position. Put the right hand across the body to the left knee as you raise it, and then do the same thing for the left hand on the right knee as if you were marching. Do this for at least 2 minutes at a time.
- “Hook Ups” Stand or sit. Cross the right leg over the left at the ankles. Take your right wrist and cross it over the left wrist and link up the fingers so that the right wrist is on top. Bend the elbows out and gently turn the fingers in towards the body until they rest on the sternum (breast bone) in the center of the chest. Stay in this position. Keep the ankles crossed and the wrists crossed and then breathe evenly in this position for a few minutes. You will be noticeably calmer after that time. This video may provide a visual aide.
- “Lazy 8’s” With a pen and paper, using first your dominant, then your non-dominant hand, draw the infinity sign (the number eight lying on its side) for 1-2 minutes daily.
- “Rhythmic Eights” An alternative to #3 that doesn’t require pen and paper is Rhythmic Eights. Also derived from kinesiology principles of rhythmic movement, Rhythmic Eights consists of clasping your hands together, fingers and thumbs interlaced, then “drawing” figures of eights in the air for up to a minute each day or whenever needed to quiet the mind.
Emotional Freedom Techniques (EFT): Utilizing the meridians on which Chinese Acupuncture is based (without the needles), EFT addresses issues such as performance anxiety at the emotional level by stimulating specific meridian points by tapping on them with our fingertips, often in conjunction with self-affirming proclamations. Check out this introductory video:
I suggest you also check out this EFT technique for clearing the Chakras, a techique that can be especially effective when done prior to a performance or speaking engagement.
So now you have some specific techniques for eliminating your performance anxiety. I hope you will take the time to try them out to see which ones are the best fit for you in your daily practice. I also hope you will share your personal experiences, feedback and success stories with me via your comments to this post. Perhaps you have discovered some other techniques that have worked for you. Please share them here as well.
Until next time… Get it real and keep it real.
Cheerio!
Richard
Filed under Ad Hoc, Health Realization, Music by on Apr 15th, 2010. Comment. 
Who out there hasn’t suffered from a bad case of performance anxiety? I’m not talking about that which goes on between the sheets in the privacy of one’s own home. I’m referring to the shaky, dry mouth, clammy-to-sweaty, nauseating, pit-in-the belly, potentially vasovagal, sometimes immobilizing and always highly uncomfortable state of being that is induced whenever one has to perform in front of other people.
Stage fright, fear of public speaking, Glossophobia—whatever you choose to call it; it’s a very real problem. Research shows that fear of public speaking is the number one common phobia on the planet. We fear performing in front of an audience more than we fear dying. Three out of every four of us suffers from performance anxiety.
So what is the root of this problem? Are we just so inherently flawed that we can never hope to overcome it? Though we may be inherently flawed as a species—I prefer to think we are perfectly imperfect—there is, indeed, hope of overcoming performance anxiety. Understanding the root cause (not just the physical symptoms) is the first order of business.
Each of us possesses a component of our psyche that acts as a constant companion. For sake of discussion, we’ll call it the “Voice Inside Your Head” or VIYH, for short. Chances are, as you’re reading this right now your thinking, “What’s he talking about? Is he suggesting I’m hearing voices—that I’m crazy?” Well, I’m not about to pass judgement on your sanity, but that voice asking the questions is the voice to which I’m referring.
The VIYH is the most demanding and attention-craving entity with which we ever have to deal—there’s not even a close second. It shares our birthday and develops inextricably with us as a result of the accumulative programming and conditioning we endure over the course of our lives. It is the palette with which the canvas of our belief system is painted. Though the VIYH is always with us, most of us have never taken the time to get to know it. It’s masterful at keeping us enmeshed with it, making it difficult to see through objective eyes. Difficult, but not impossible. The good news is, we are fully capable of stepping back and observing our VIYH. In order to understand why we are so phobic about performing in public, it’s essential that we do just that—step back and observe.
As we become the observer, we develop the ability to distinguish the VIYH from ourselves. The more practiced we are at being aware of the VIYH talking—whether its voice is loud or soft, its message positive or negative, the more intuitive we become in effectively quieting that voice. Quieting that voice leads to a calm mind, and… ladies and gentlemen (cue drum roll); a calm mind is the secret to overcoming performance anxiety.
In contrast, traditional thinking tells us that performance anxiety is actually a positive, useful tool and critical to optimizing one’s performance—that anxiety can be controlled by utilizing techniques such as deep breathing, positive self-talk and even visualizing the nervous energy leaving the body via the extremities. While these techniques may be helpful for some in certain instances, the question to ask yourself is, What would it look and feel like to eliminate the anxiety altogether? That is to ask, What does a calm mind look and feel like, and how does one get there?
That question, combined with a personal passion for helping artists of all stripes develop a deeper connection with their natural gifts is the inspiration and basis for the launching of Training Intuitive Performers or TIP. TIP is a collaborative effort between yours truly and Cindi Claypatch. It’s an experiential learning course specifically designed for arts educators, stage performers and those who collaborate with them (the technical and artistic folks behind the scenes). It’s based on the Three Principles of Health Realization. This is the stuff, folks, that changes lives—from the inside out.
Part two of this series offers a closer look at some of the techniques one can utilize to achieve a calm mind and eliminate performance anxiety. Stay tuned.
Until next time… Get it real and Keep it real.
Cheerio!
Richard
Filed under Health Realization by on Nov 17th, 2009. 1 Comment.
My wife just turned 60 last week (of course she doesn’t look a day over 59). I had spent the better part of the previous month or so planning a celebratory event worthy of this milestone. She is a songwriter with an amazing body of work produced over several decades of collaboration with writing partners and visits from her muse in the wee hours.
So, inspired by the legendary Ralph Edwards (Boomers, you know who he is), armed with an arsenal of unbelievably talented friends and family, I set out to create a fitting tribute to my sweetie’s first 60 years on this mortal plane. It would be along the lines of This is Your Life meets VH1’s Behind the Music as told through a live concert event with surprise guest performances of my wife’s music, lyrics and comedy schtick, by our generous and gifted friends and family members—who just happen to be world-class musicians and actors.
Long story short, the event took place this past Sunday, August 9th. It was an unforgettable, life-changing experience for everyone involved. I’m sharing it here for all to read because it’s a perfect example of how little things inspire us in very big ways when we choose to live Life in the present moment.
While putting this whole thing together, I made a very conscious effort to be present every step of the way. Connecting to my core health, as I am learning to do via my practice of Health Realization, allowed me to experience huge amounts of cathartic emotions: joy, sorrow, surprise, gratitude and love. There was also some regret, but much more hope and optimism. I can say, it just felt so good to feel. I am rejuvenated by the whole experience. It’s like a love hangover, baby—a supernatural high!
The important takeaway here is the carryover effect. It’s sort of like living the Mastercard TV ads only better, because it’s not about material things—it’s about soul food.
And living Life in the present moment has a snowball effect. The more you do it, the more the light of inspiration shines on you. I find myself often immersed in gracefulness. Observing our 22 year old Siamese cat Mooner age with grace and dignity—living life to the fullest—one day, one moment at a time is one example.
Then there’s my 94 year old father-in-law Joe, still running his geodesic dome business with all his radical, political passion for justice and fairness, mustering just enough vitality to see him through the moment—what more does he need?
We all have these inspirational sources in our lives. They need not be celebrities. They only need our focused attention. They are our friends, family members, coworkers, pets, flowers, plants, trees, rivers, lakes, oceans, mountains and sky. They ebb and flow, rise and shine, move and groove or remain perfectly motionless so we can contemplate their beauty and pure essence.
The best news is that each of us has the capacity to experience this. It’s in our core DNA, so-to-speak. It requires a bit of personal awareness and focus on what we can do rather than focusing on our limitations. In the words of the great Kabbalist Yehuda Berg, “You can always find a reason to complain. Finding a reason to be happy is your spiritual work. Today, focus on the best part of your life. Yes, you do have plenty to worry about, I get it, however, the highest level of restriction is your mind—so focus on the good and don’t leave the lesser any room at all!”
Until next time… Get it real and Keep it real.
Cheerio!
Richard
Filed under Ad Hoc, Baby Boomer, Health Realization by on Aug 13th, 2009. Comment.
In my previous post I shared my recent discovery of the 3 Principles of Understanding as a means of connecting to the core health that is innate in all of us. Today I’d like to share 5 ways to calm your mind that have proven successful for me and many others. I find it beneficial to vary my routine to prevent getting bored, which can lead to lack of motivation. The key is to create time and space for these activities, however it may best integrate into your daily life.
1. Meditate: This doesn’t have to involve anything formal, though a mantra is a very useful meditation tool. Really, any form of deep, rhythmical relaxation breathing from the diaphragm will do the trick. Make sure you can visualize (literally and figuratively) the outward expansion of your diaphragm on the inhalation and the opposite deflation of the diaphragm on the exhalation—like an accordion. You shouldn’t need a dedicated physical space for your meditation, but it certainly is helpful to have a quiet, comfortable spot. With practice, you will be able to effectively quiet your mind no matter where your body is.
2. Take a Nature Break: Get outside and breathe some fresh air for at least 20 minutes. I mean, really suck that stuff into your lungs and let it out slowly. I know it can be hard to motivate yourself—call a friend or family member if it helps (keep the conversation light and breezy or you’re defeating the purpose). For me, I get the greatest benefit from walking or biking in the woods or near water. I’m fortunate to live in an area with hundreds of acres of heavily-wooded county parkland within a stone’s throw. Be resourceful. Google nature trails and parks in your local area and try to break up your routine by going to different spots to keep it fresh. As with any of these activities, with practice, you’ll find it’s like a walk in the park.
3. Play or Listen to Music: This is one that many of us do subconsciously to relax as part of our social conditioning. If you don’t play an instrument but would like to incorporate one into your practice, I recommend getting a hand drum (some form of ethnic percussion like a Djembe or Dumbek). Remove any jewelry from your hands and arms, take several deep breaths and begin to slap, stroke, shake or beat. Try starting out at a slow tempo and tune-in to your center. It will dictate the pattern it needs you to play to synchronize your mind and body. Once you feel you have the hang of it, you can explore participating in a drum circle as an option.
You need not play an instrument at all. Most people appreciate the way just listening to relaxing music with eyes closed can induce a deep state of calm. Go online or to your favorite retail store and invest some time previewing what’s available in the “Relaxation” genre. There’s some truly wonderful stuff out there. Here’s a couple of sources to get you going: brucekurnow.com (requires iTunes) innerpeacemusic.com
4. Apply Shiatsu Self-Massage: If you’re unfamiliar with Shiatsu, very briefly, Shiatsu is an ancient Japanese healing method based on the pressure point and energy meridian philosophy of Chinese Acupuncture. Shiatsu helps to balance a persons energy flow, and strengthen the vital organs. It’s especially suitable for self-application and can be practiced literally anywhere. For example, there are specific pressure points on the bottom of the feet that correspond to tension. Applying the correct Shiatsu technique to these points causes a feeling of relaxation and calm that is often quite dramatic. If you haven’t already done so, give it a try. You can experience immediate results if done correctly. 
Shiatsu Self-Massage - Source: pedagonet.com
5. Journal: The key to journalling in order to calm the mind is to write whatever comes into your mind—literally in stream-of-conscious fashion. I have found it ineffective and counter to the purpose when I try to analyze the content while I’m writing it. Amazingly, when I just let it flow onto the paper, I come away from the exercise with a profound feeling of ease and lightness. It’s as if I’ve transfered all the thoughts from my head to the paper, which, come to think of it, is essentially what the exercise entails. Get out your paper and pen, take a few deep breaths, connect with your right brain and just let it go until the words stop on their own.
That’s my list of top 5 ways to calm your mind and bring more light in to your daily life. I’d love to hear your thoughts and personal experiences related to the subject as well as suggestions to add to the list.
Remember, practice makes perfect—or at least perfect imperfection! It’s not about getting it right, it’s about getting and keeping it REAL. Until next time…
Cheerio!
Richard
Filed under Health Realization, Music by on Jun 13th, 2009. 2 Comments.
Recently, I re-discovered something very significant about myself—something I hadn’t even realized I’d lost. The impetus for my re-discovery was a forum I attended on Health Realization (based on the 3 Principles of Understanding) presented by Cindi Claypatch, Director of the Health Realization Training Center in Minneapolis, MN.
Going in, my curiosity had been piqued by the promise of learning about a philosophical model for daily living that would “offer ways in which people can stay clear and grounded and better navigate through their challenges, creating the lives they desire and assist others.” That sounded pretty good to me! It turned out to be something of an epiphany.
If you don’t know what Health Realization (HR) is, allow me, with an assist from Wikipedia, to share a brief overview.
In the HR model, all psychological phenomena, from severe disorder to glowing health, are presented as manifestations of 3 operative “principles” first formulated as principles of human experience by Sydney Banks. The 3 principles are:
1.Mind – the universal energy that animates all of life, the source of innate health and well-being.
2.Consciousness – the ability to be aware of one’s life.
3.Thought – the power to think and thereby to create one’s experience of reality.
Using a movie projector as a metaphor, “Mind” is the electricity running the projector and “Thought” represents the images on the film. “Consciousness” is the light from the projector that throws the images onto the screen, making them appear real.
According to HR, we experience our reality and circumstances through the constant filter of our thoughts. Consciousness makes that filtered reality seem “the way it really is.” We react to it as if this were true. But, when our thinking changes, reality seems different and our reactions change. Thus, according to HR, we are constantly creating our own experience of reality via our thinking.
When we are having insecure or negative thoughts, we tend to experience our reality as stressful. But HR allows us to choose not to believe these thoughts, thus quieting the mind down and permitting positive feelings to emerge. HR also teaches that we have health and well-being already within us (we are all born with “innate health” that can never be taken from us), ready to emerge as soon as the noise in our mind calms down. When this happens, we can connect with our common sense and intuition, tapping into the universal capacity for creative problem solving or “inner wisdom.” The end result of practicing the 3 Principles is an expansive sense of emotional freedom and well-being.
Getting back to my previously mentioned epiphany—listening to Cindi share her personal story and experiences with HR caused a reaction that reached the top of my “AHA” scale. Though the room was filled with people, I felt like she was addressing me personally, as if she had been observing me all my life and picked this exact moment to offer this incredibly simple and common sensical solution to all my fears and woes. I hadn’t been this jazzed about my personal health since I stopped eating red meat over twenty years ago! I wasn’t about to look this gift horse in the mouth, so I made a commitment right then and there to take action.
Fast forward to June 2nd, of this year. I enrolled in Level 1 Health Realization Training (dragging my wife along ’cause it’s just so cool and I’ve a spot of evangelist in me). We’re both very excited to be studying with Cindi Clapatch and look forward to quieter minds and optimal health and well-being. I am already experiencing the benefits as I incorporate the 3 Principles of Understanding into my daily practice.
I look forward to sharing my experiences and insights as I continue on this leg of my journey. Stay tuned for updates.
Cheerio!
Richard
Filed under Health Realization by on Jun 10th, 2009. 1 Comment.
