¬It’s in Your Head: The Power of Thoughts on Performance
If you imagine the face of your most inspiring mentor, or the sounds of a memorable coda, a rich experience comes together in the mind and body that can be used as a powerful resource. Your focus shifts and you feel different quickly.
The mind-body connection changes our reality from moment to moment. Every thought, emotion and all sensory input create bio-electrical transmissions in the brain. They form patterns, and if repeated, develop into mental, physical and behavioral habits. However, specific images, suggestions and positive feelings can alter even well-established habits. Current research reveals a powerful interconnectedness between the mind and body that can be mastered.
A new scientific term, “neuroplasticity,” describes the brain changes that occur in response to every human experience, according to Richard Davidson, a researcher at Waisman Laboratory for Brain Imaging and Behavior in Wisconsin. The body and mind work with each other in a mystifying communicative style that is electrical and energetic.
A growing body of evidence reveals that with deliberate prompting, the mind-body connection offers an invaluable tool to achieve the highest degree of personal success. One area of application is artistic performance, namely, dance.
Half a century ago, psychologists began using mental conditioning with athletes to improve performance. Today, top athletes search out peak performance strategies by using hypnosis and guided imagery to achieve the ‘mental edge.’
Dancers can also integrate the same mind-body theories and practices into their training. Dance is rigorous and demands a lot from the body and mind. Dancers are often left to their own devises to manage the internal aspects of performance.
Jean Michelle Sayeg, a Smuin Ballet dancer, says, “We become very vulnerable on stage. Some dancers get very stressed; some not at all. It’s very personal. It would be good to learn ways to use the mind, especially at a young age.”
Changing the mind and altering pathways in the brain may seem like a daunting task, yet we change our minds everyday. If the imagination acts on the physical being, why not set intentions and images for success?
All experiences have corresponding imagery and bodily responses. For example, mental rehearsal evokes muscular change, activates sweat glands and strengthens brain wave patterns for muscle memory.
Sayeg listens to her choreography music continually and visualizes her roles again and again before performance. “I run the steps in my mind all day. Muscle memory is important. This is how I learn to trust myself so I am a strong artist.”
Anna Carapellotti, a company dancer at First State Ballet Theatre in Wilmington, DE, agrees: “I use whole body imagery to envision the performance as I want it to look, so I am capable of performing my role to my fullest potential.”
There are as many guided techniques as there are dance combinations. Just as dancers learn choreography step by step, mental strategies and healing journeys are constructed in a similar way.
A dancer can manage ups and downs, understand stage fright, connect with the “inner dancer,” maintain weight, improve flexibility, prepare for surgery and recovery and strengthen performance possibilities, to name a few. Guided imagery, hypnotic techniques and mental skill building maximize the mind-body connection.
Here are a few techniques that create change quickly and demonstrate the mind-body connection.
Thought Stopping - Negative thoughts can be interrupted with “thought stopping.” Through time, mental patterns are created by repetition, and the body follows this guidance. Regularly thinking, “I will mess up. I know it,” affects performance by suppressing creativity, imposing limiting beliefs and putting the possibility of a great performance at risk. The mind becomes an interference.
Responses to thought can be managed. Students may not share their negative thoughts and feelings. Dancers need to know that what they think matters.
Here’s How: Step 1. When a negative thought is heard in the mind, say “STOP!” silently or out loud.
Step 2. This interruption may need to be repeated often. The more you say “STOP” when you hear negativity, the stronger and more aware you become.
Power Talking - A powerful inner voice can become a habit, too. Imagine saying words to increase self-esteem, strengthen desires and improve confidence. “Power talking” can become a steady mantra-like experience. Do not leave your thoughts up to chance.
Here’s How: Step 1. Create a declarative statement. For ideas, think about what you want to accomplish. Maybe you want to feel energetic or change an attitude. Keep it short. Make adjustments as needed.
Examples - * “I am patient.” * “I deserve to succeed.” * “I let this go.”
Step 2. Combine your statement with the rhythm of your breath. For example, as you inhale, think the words, “I am ...” and then, as you exhale, think the word, “patient.”
Dancer Carapellotti pairs her statement, “I am well-rehearsed,” with breath as she readies for performance. She says that dancers are mentally very hard on themselves and using positive key words for focus keeps her mind clear.
Smiling Away Stress - Smiling reduces stress. Up turned muscle movement around the mouth communicates to the brain, which instantly releases endorphins and natural painkillers. Moods will shift within seconds. Looking upward triggers the brain to construct or remember mental pictures related to smiling. Difficult emotions are an interference and can be easily changed.
Here’s How: Step 1. When stressed, purposely smile. Step 2. Keeping your head still, use your eyes to look straight up and hold the position for 30 seconds. If someone is very upset, suggest that they simply turn up the corners of their mouth instead of smile. Repeat as needed.
Instant Success Building: Another way to inspire success can be to deliberately rehearse new possibilities toward a desired outcome. Acting “as if” helps to make the outcome within reach. That experience becomes a valuable resource and can be used to prompt feelings of “already having achieved.” Remember the brain functions in present time. If you imagine fear, you experience fear. If you expect success, you experience success. Create mental experiences that support success.
Here’s how: Step 1. Ask students these questions: How you would feel after a successful performance? How would you walk? What would you say to yourself? What would you hear from others? What would your facial expression be? How would your appearance be different? Become successful by assuming these traits.
Step 2. Instruct them to increase the feelings they have on a one to 10 scale. If it feels like a four, ask them to increase so they strengthen the energy of success. Finally, tell them to “step into” these successful feelings before class and performances.
Sayeg applies a similar strategy to strengthen dance character roles. After meticulously applying her makeup and costume, she walks and talks like the character. “I spend time alone in the wings and imagine what my character could be doing just before my entry to create a natural transition.”
While athletes have known for a long time the power of using the mind-body connection, dancers are recently discovering mental techniques to create changes in the mind that affect the body. Mind management is self-empowering. This enlivens the possibility of a good performance — mind and body together.
Sanna Carapellotti, MS CHT, is a hypnotherapist, performance coach and speaker. Visit www.mentalperformances.com.