Just another day at the office Part 4 of 4 by Jon Gorrie
By using the technique of Intense Positive Visualisation, you can experience your next audition, recital or 'high-pressure' performance as just another day at the office!
Start of Intense Positive Visualisation example:
You begin by imagining yourself at home, taking your performance clothes out of the wardrobe. You check to see that everything is in order with your clothes and your performance shoes. You put your performance clothes and shoes in a suit bag, pick up your instrument case, check to see if you have your keys and wallet, and leave the house, locking the door behind you. You walk down the stairs and out on to the street in a relaxed pace. Arriving at the metro (underground train/'tube') station, you use your ticket to pass the barrier, and board your train. It's going to be a great show. Your performance arousal level is at +1. You feel relaxed, positive, and calm.
Getting off at the right stop, you stroll towards the recital hall, taking in the scenery on the way. Perhaps a seagull is calling in the distance? How do the trees look? Are there other people out walking? You take out your Cue Card and slowly read over your key words. Your performance arousal level is at +1. You feel relaxed, positive, and calm.
You arrive at the venue and greet the receptionist on the way in. After signing in, you head to your warm up room where your accompanist is already waiting for you. You ask your accompanist for 15 minutes by yourself so that you can prepare yourself and warm up. You unpack your instrument, and begin your warm up routine.
It feels fantastic to start warming up. You know your accompanist is going help you put on a great show. You know that the venue has a warm acoustic. Your performance clothes are ironed and your shoes polished. You are ready. You are about to share part of yourself with some people who want to hear you - they want to be touched by you. It's going to be a warm, giving, rewarding experience for both them and you. It's going to be great! Your performance arousal level is at +1. You feel relaxed, positive, and calm.
After 15 minutes your accompanist walks in to the room. Before you begin to rehearse, you check your Cue Card again, and go through your Pre-Performance Ritual, "C3" - calm, controlled, confident - the "C3" and "+1" on your Cue Card gives you a familiar, friendly reminder. (Cue Cards, Pre-Performance Rituals, and “C3” are explained in “Performing in The Zone”.) You rehearse the beginning of the first piece with your accompanist. It's easy and free. The acoustic in the practise room is dry, but you know that out there in the hall the space will take care of you - the warm reverb will beautify every nuance and add to the experience for everyone. Your performance arousal level is at +1. You feel relaxed, positive, and calm.
When it is time, you are called to the wings of the stage. You take one final look at your Cue Card and go through the "C3" exercise again. You can hear the chatter of the audience, and see the stage in front of you. You walk calmly, securely, and with purpose on to the stage where you are greeted by applause. They like you and you haven't even done anything yet! This is going to be a fun performance! Your performance arousal level is at +1. You feel relaxed, positive, and calm.
Whilst your accompanist adjusts the piano stool, you look out into the audience and make visual contact with the people you are about to touch with your performance. Your body language exudes confidence and assuredness. You greet the audience, introducing yourself and your accompanist, and begin to talk about the evening's programme. Your voice is stable, powerful, and reflects the perfect +1 state of performance arousal that you are currently in. Your voice resonates effortlessly to the back of the hall. You are in The Zone.
After your brief introductory talk, you look to your accompanist who is ready to work with you. This is going great! You begin your performance, and your performance arousal gently rises to a +2.
(At this point in the visualisation I strongly suggest that you visualise your entire performance - that is, see and hear yourself giving the most musical, fantastic, controlled, inspired, moving performance you can possibly imagine. Use either 1st or 3rd person perspective. In your visualisation you are doing everything right - it feels fantastic and sounds amazing. You are at an ideal level of performance arousal for this performing situation, and totally in The Zone.)
Just before the climax of the final piece, you turn the page, and see the familiar figure of "+3" that you wrote earlier at the top of your music. You step it up a notch, and raise your performance arousal level to +3. The music takes on a new life and energy and this is felt by you, your accompanist, and the audience. Finishing the concert at a +3 level your audience erupts in cheers and applause. You did it! It was great!! You were in The Zone! You acknowledge the audience, and walk off stage.
End of Intense Positive Visualisation example.
When you feel ready, slowly begin to move your body again. How did it feel to give that amazing performance? You were great! Everything just 'clicked'. You were totally and completely in The Zone throughout the entire process.
Intense Positive Visualisation can be practised every day before a performance. By doing so, you can condition yourself to perform in The Zone. Intense Positive Visualisation is highly recommended to all performers about to give important performances, auditions or recitals. The earlier you begin Intense Positive Visualisation the better, but at least one week prior to the performance event should be the minimum.
In your own visualisations, remember to assess how much positive performance arousal you need at various moments: +1, +2, +3, +4, or +5. Do you need to be at the same activation level for the entire event, or does your performance arousal level need to modulate at various times? Remember that imagining yourself calm and relaxed probably isn't going to give you the best results if you are preparing for an intensely physical, fast-paced performance situation. Likewise, visualising getting yourself psyched up and exploding out of the gates isn't going to help you if you are preparing for a more delicate +1 situation, such as a slow movement of a concerto.
Visualising performing with an ideal level of performance arousal is important!
By using Intense Positive Visualisation, you are using positive conditioning to become familiar with as many elements of your performance day as possible, and become used to experiencing these always in a positive light.
Notice also that Intense Positive Visualisation goes into as much detail as possible, both before and during your performance. This is to help take away as many surprises and unknown factors on the day of your performance as possible.
It may help the accuracy and intensity of your visualisation to do some reconnaissance by actually visiting the performance venue prior to your performance event. This is easily possible for students giving final recitals for example, or sportspeople playing at a local venue.
Try to also incorporate some variations in your visualisations. Perhaps the audience isn't ready and takes an extra 5 minutes to get seated? Perhaps your accompanist arrives later than expected due to traffic problems? Maybe the stage curtains are blue and not red? Perhaps the warm up room is bigger or smaller? Regardless of what happens, you are prepared, and you stay in your ideal level of positive performance arousal. You are completely stable, and in The Zone, always.
By using Intense Positive Visualisation every day over a period of one week, you have in effect carried out your performance successfully 7 times. Practise this visualisation 3 times per day for a week and you've completed 21 successful, positive, great, fantastic, easy, ideal performances, and have been in The Zone every single time!
Remember that your subconscious doesn't differentiate between what is real and what is imagined. Therefore by using Intense Positive Visualisation diligently, you are conditioning yourself for success by becoming familiar with performing in The Zone!
By using the technique of Intense Positive Visualisation, you can experience your next audition, recital or 'high-pressure' performance as just another day at the office!
Jon Gorrie is a professional trumpet player, performance coach, and author of the #1 Best Selling New Release “Performing in The Zone – Unleash your true performing potential!” available at amazon.com
Jon is originally from New Zealand but is now based in Scandinavia. He is fluent in English, Swedish, Norwegian, and reads Danish.
Further biographical information about Jon is available at: http://www.thezonebook.com
