Life is Like Playing Tennis

Daily living has a lot in common with playing tennis – this does not suggest that they are exactly the same, only that they have some features in common when observed from an effectiveness viewpoint.  As with any metaphor, to say that life is “like playing tennis” is to say that there are some aspects that are the same in each thing being compared.  Life and playing tennis are characterised by uncertainty and challenges, require constant adaption, are affected by our mental and emotional state and can be a source of happiness or disappointment.

When playing tennis, as in life, you are uncertain about the next ball/challenge you will have to face.  In tennis, the shot you have to deal with can vary in spin, speed, and direction and be affected by external factors such as wind and air temperature and the kind of surface you are playing on, as well as the condition of that surface.   In life, we are faced with all kinds of challenges such as financial and health issues, relationship problems or adverse work conditions as well as broader issues such as financial constraints or heath crises such as the pandemic.

I have to admit that I am a “tennis tragic” having played tennis for over 60 years and continuing to do so in my 70’s.  I only play social tennis now once a week (compared to in my youth when I played morning and afternoon on Saturdays and Sundays, including different forms of fixtures and coaching).   As with life, I have had to make continual adaptions as I age.   I have decided, for example, that I need a new tennis racquet to provide better support for my game.  I requested a new racquet from my wife for my recent 75th birthday –  a racquet that is lighter and has a larger frame (for failing eyesight).   This replaced my 20-year old tennis racquet which was badly in need of a restring to restore power and precision.  

They say that to ward off Alzheimer’s disease you need to exercise and learn a new skill that challenges you and provides you with mental stimulation.  Again to overcome the declining strength in my arms and wrists, I decided to learn how to play a two-handed backhand instead of the single-handed backhand that I have used for the last 60 years plus.  This is incredibly challenging for me, not only from a technical viewpoint but also from the perspective of incorporating it psychologically in my game, with the high probability in the early stages of making a lot more mistakes when playing a tennis game.  It means  that I have to take more risks, reflect on what I am doing wrong and manage my mental and emotional reactions to the higher level of mistakes

To help me start out with the requisite technical knowledge, I asked by my sons to pay for three professional coaching lessons (as a 75th birthday present) which gave me a good grounding in the technique required to achieve an effective two-handed backhand.  Now, I just have practice to acquire the technical competency of a two-handed backhand and learn to manage my fear of making a lot of mistakes as I learn to adapt my shot and my positioning to different balls that I will face in a tennis game.  Fear can prevent me from trying out the two-handed backhand in a real game and deprive me of the opportunity to learn as I go.  As with life, I have to learn to manage my fears if I am to achieve a rewarding level of competency and joy.  

Over many years, I have learned to develop a number of principles for playing tennis effectively – a set of principles that have relevance to achieving a life that is fulfilling and happy.  I describe these principles below and they may serve to reinforce a positive approach to life.

My six principles for effective and joyful tennis playing are:

  1. As I approach each night of social tennis, I decide on one micro skill that I am going to concentrate on improving during that night (usually over three or four sets).  There are so many micro-skills involved in playing tennis that it is not possible or effective to concentrate on everything.  As with making resolutions in life to improve your behaviour, focusing on a single goal can prove to be more achievable, effective and reinforcing.   This process employed on each occasion of playing, has served as the basis for continuous improvement, one micro skill at a time.
  2. When playing, I make continuous adaptions to my game to adjust to the circumstances – different players and different conditions.  If some particular tennis stroke is not working or getting me into trouble, I try something different.  Over the years I have developed multiple forms of spin such as top spin, slice, back spin, “out-swinger” (spins away from the body of my opponent) and “in-swinger” (spins into the body).  I adapt my spin to suit the circumstances, e.g. the type of players I am playing against and the external conditions.
  3. Over the last few years dealing with declining physique, I have had to change my mindset playing tennis.  Earlier on when I was much more physically able, I used to try to avoid making mistakes.  But increasingly now, mistakes are a part of the game of tennis.  So I have come to view playing each shot as an experiment – in the face of the numerous variables involved in a tennis shot (both received and hit), it realistic to view playing tennis as a process of conscious “trial and error”, with relevant adjustments for what is deemed to be an error in shot selection and/or delivery.
  4. Instead of dwelling on mistakes I make in a game, I try to savour my really good shots – those that were executed well with the desired effect.  Over time, I have built up a mental video playlist of really good shots which serve to build my sense of self-efficacy – my belief in my capacity to competently complete a particular shot (e.g. a backhand, half-volley lob). 
  5. The challenge when continuously making mistakes or doing the wrong thing, is to avoid beating up on yourself.  I am learning instead to appreciate the fact that I can still run, play a tennis shot, enjoy a game with friends, have ready access to tennis courts and be able to afford to play.  When I am tempted to chastise myself for a poor shot, I try to express gratitude for the things that I have and can do on a tennis court.
  6. Over time, as my physical capacities have declined, I have had to adjust my expectations of what I am capable of achieving.   In my secondary school days, I was trained as a sprinter and achieved selection at GPS level.  Now I am a lot slower off the mark.  I have had to change my expectations about my speed and mobility around the court and capacity to hit fast tennis shot (owing to weakening strength in my arms and wrists).  I do try to strengthen my wrists and arms through exercise but this can only serve to reduce the rate of decline.  In the meantime, I have had to adjust my expectations (though sometimes, I attempt to play like a 40 year old…and suffer accordingly!).
  7. I have taken up again the regular practice of Tai Chi which helps to build balance, flexibility, reflexes, coordination and overall energy.  I have learned that Tai Chi has quite remarkable benefits for playing tennis.  This form of meditation-in-action also suits my personal approach to developing mindfulness and helps to offset my declining physical prowess as I age.

Reflection

I have previously written about how tennis can build mindfulness if approached in an appropriate way.  For me, playing tennis involves a continuous process of reflection.  AS I grow in mindfulness through reflection, meditation and other mindfulness practices, I am increasing my self-awareness about my thought patterns and emotional states when playing tennis.  I am also learning to adapt and adjust my expectations and to approach my game more mindfully, enjoying the present moment without the contamination of continuous negative self-evaluation.  There can be real joy in savouring the experience of competency and being grateful for what I have and can do. Despite the aging process.  I am increasingly convinced that If you live a reflective and mindful life, wisdom becomes a natural outcome.

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Image by Tonny Nijkrake from Pixabay

By Ron Passfield – Copyright (Creative Commons license, Attribution–Non Commercial–No Derivatives)

Disclosure: If you purchase a product through this site, I may earn a commission which will help to pay for the site, the associated Meetup group, and the resources to support the blog.

Growth through Mindfulness in the Moment

n a recent interview podcast, Tami Simon of Sounds True interviewed Michael Singer, author of The Untethered Soul Guided Journal: Writing Practices to Journey Beyond Yourself and The Surrender Experiment: My Journey into Life’s PerfectionMichael made his teachings available in the form of a series of podcasts covering his perspective on spirituality and being in the moment.  The podcast I want to focus on in this post is one Michael titled, Giving Meaning to the Time Between Your Birth and Your Death.  Michael offers several insights that can enable us to experience the moment, live life fully and joyfully and realise what he terms “spiritual growth”.  His insights revolve around our “acquisitions”, our conditional “okay inside” mindset and our tendency to be “bothering” about life instead of experiencing it.

Our tendency to want to acquire

Michael’s salient point here is that whatever we acquire with our short life on this planet, we cannot take with us at our death – whether it be our house, money, car, marriage, status or personal looks.  Yet we spend so much of our lives trying to acquire more.  We look to have a bigger house in a better location with more comforts; to make more money to be able to purchase the things that we desire to own; to have a newer car with more comforts and features.   As Michael points out, these desired “acquisitions” do little to resolve the issue that we are “not okay inside” – they do not provide lasting satisfaction or happiness.  The reality is that we spend much of our life in fruitless pursuit of what we want to acquire – none of which we can take with us when we inevitably die.

Our conditional “okay inside” mindset

Often we believe that we will be “okay inside” if our life was different to what it is.  If we were someone who was brighter, more educated, better looking or married to someone who was eminently flexible and available.  We are not okay because we cannot accept “what is”.  He points out that we carry a lot of “garbage inside” that impacts our experience of the world.  Some of this is related to our expectations and our perception of the expectations of others. Part of it relates to a false belief about what brings happiness and fulfillment.  He makes the humbling point that we are fortunate to live on earth with all its richness in nature, people, places and beauty– even though it is a speck of dust in a vast universe that is mind-boggling in its magnitude. 

Being “bothered” by life instead of experiencing it

Michael maintains that a lot of our ”not-okayness” relates to the fact that we let a lot of life “bother us”.  We are bothered by the slowness of the car in front of us, by the lack of our favourite dessert in the supermarket, by the annoying habits of our partner, by the lack of comfort of a chair, by the fact that a restaurant meal did not turn out as well as expected, by…  Because of our “bothered” frame of mind, we do experience life as it is.  Michael maintains that each experience has personal growth potential – we can learn and grow through every experience, no matter how small. 

We just need to “work on ourself” and recognise that we are bringing to each situation a pre-set idea of how it should be.  We seek to have others be like we want them to be so we don’t have to change the way we are.  We become locked into our way of doing things and stay like we are, unwilling to evolve and be what we are capable of being.

Experience, according to Michael, is a teacher but often we do not want to learn the lesson that experience brings. He argues that “every moment is designed for our growth” and part of the meaning of life is to realise this growth by “getting rid of why we are not okay”.  Often current experience can be a catalyst for memories of past bad experiences that we linger over and sometimes build resentment about.   Michael argues that these can leave a “scar” unless we learn to let them go – so much of what he suggested related to “letting go”.  If we can let go of the “garbage inside”, we can truly experience joy in the moment and free ourselves to feel the beauty that surrounds us and our own openness to life and living.

Reflection

Michael’s podcasts offer real insights into the ways that we block our own happiness and the realisation of our true growth and potential.  He offers an online course through Sounds True that inculcates his teachings and cultivates the mindset and habits that enable us to be “okay inside” so that we can experience the world as a place of growth and joy.  His course, Living from a Place of Surrender: The Untethered Soul in Action, incorporates video sessions and journalling for self-reflection.

Throughout his podcast, Michael illustrated his points by making frequent reference to tennis, my favourite sport.  He suggested that the experience of playing tennis has growth potential embedded in it.  If we make a mistake and hit the ball into the net, we could rail against the wind, the court conditions, the unpredictability of our opponent’s game or the tension of our racquet strings or become bothered by what others might think of us and our competence as a tennis player. 

Alternatively, we could experience gratitude for the opportunity to play tennis (which millions of people in the world do not have); appreciation that we can run and hit the ball (which many people in the world can’t do); acceptance that mistakes are an integral part of playing tennis (despite how competent we are at tennis);  wonder at the capacity of the human mind to rapidly process all the information required to execute a tennis shot;  and learning from what we did wrong in trying to play the shot (positioning, stroke choice, speed and direction of our tennis shot).

As we grow in mindfulness by working on ourselves through meditation, self-reflection and insight courses, we can be more open to experience and less bothered when things don’t turn out as we expect them to.  We can feel joy instead of disappointment, gratitude instead of envy and wonder instead of feeling uninspired.   

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Image by Antonio López from Pixabay

By Ron Passfield – Copyright (Creative Commons license, Attribution–Non Commercial–No Derivatives)

Disclosure: If you purchase a product through this site, I may earn a commission which will help to pay for the site, the associated Meetup group, and the resources to support the blog.

Self-Compassion in Times of Uncertainty and the Coronavirus

There are many people offering ways to manage anxiety and fear in these times of uncertainty brought on by the global Coronavirus.  Psychologist Rick Hanson, for example,  provides multiple online mindfulness resources including the Wise Brain Bulletin.  In the latest issue (Volume 14.2), Kristin Neff and Chris Germer offer 10 self-compassion practices for self-management during this time of the pandemic.  Self-compassion is about being compassionate towards ourselves despite our mistakes, deficiencies and perceived weaknesses.  It takes time and effort to build self-compassion, particularly if we are used to negative self-talk, berating ourselves for our mistakes or constantly comparing ourselves to others (and coming up short in our own estimation).

Elsewhere, Kristin provides a video explanation of the concept of self-compassion, discusses the three components of self-compassion and offers exercises on how to develop each of these.  She also offers a range of guided meditations and exercises on the website for the  Center for Mindful Self-Compassion.   Kristin and Chris are co-developers of the Mindful Self-Compassion (MSP) Program designed for those who want to explore more fully the richness of this mindfulness approach.  They are very well qualified to teach mindfulness and compassion (for ourselves and others).

Additional Approaches to developing self-compassion

There are multiple resources and exercises available to help you build self-compassion.  Some that are very accessible and easy to use are:

  • Compassionate body scan: a 20-minute progressive body scan that focuses attention on different parts of the body and treats each part of the body with kind awareness and tension release.  The guided body scan is offered in separate audio recordings by both Kristin and Chris.
  • Mood tracking: an essential element in building the self-awareness necessary for developing self-compassion and improved mental health.  There are many mood tracker apps that help you identify your triggers and enable you to gain control over your emotional responses.  Steve Scott provides a review of the 14 best mood tracker apps available today.  These apps provide a ready means of tracking stimuli and your responses in terms of moods/feelings.

Reflection

Self-compassion is the antidote to negative self-evaluation, just as gratitude and savouring what we have reduces competitive comparison and envy.  As we grow in mindfulness and self-compassion through meditation, mindfulness practices/exercises and reflection on the triggers that precipitate our strong emotional responses, we can progressively develop self-intimacy and the self-regulation necessary to identify our negative triggers and control our responses.

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Image by Stephen Cruickshank from Pixabay

By Ron Passfield – Copyright (Creative Commons license, Attribution–Non Commercial–No Derivatives)

Disclosure: If you purchase a product through this site, I may earn a commission which will help to pay for the site, the associated Meetup group and the resources to support the blog.

What Absolutes Are Holding You Back?

In a penetrating video presentation, Lance Allred asks the questions, “What is Your Polygamy?”  Polygamy in the context of his talk is a metaphor for the “absolutes” that we carry in our head from childhood (absolutes that have been reinforced by our own self-stories and by the projections of others).   Lance was raised in a polygamous Mormon community established by his grandfather. The community’s beliefs were very “black and white” – no room for grey.  Polygamy was practised because of the belief that the more wives you had, the closer you were to God. 

Lance’s absolutes included the following:

  • He had to prove himself to God and man because he was born defective as a legally deaf child
  • Mormonism is the one true faith and you can only get to Heaven if you are faithful to Mormon beliefs.

Lance escaped from the Mormon community at the age of 13 years, but he maintains that it is taking him a lifetime to escape his “absolutes”.  He did become the first legally deaf NBA player, but this became another trap – he became captured by the lights and accolades to the point were his sense of self-worth was dependent on the views of others.  He won the praise of others but began to lose his integrity.  He was so caught up with defining himself as an elite basketball player that when he was cut from the NBA team, he was severely depressed and entertained suicidal thoughts.

What are your absolutes?

Our absolutes are “culturally indoctrinated” and embedded in our everyday language – they live underneath the “shoulds”, the “musts” and the “have to’s” that we tell ourselves daily and use as excuses when confronted by personal challenges or the requests of others (either explicit or implicit requests).

Lance contends that knowing our “absolutes” is a journey into “self-intimacy” and overcoming them is a lifetime challenge of moving outside our “comfort zone”.   He argues persuasively that “we were not born to be caged within our comfort zones” – places of comfort created by our absolutes that we mistakenly view as giving us certainty in an increasingly uncertain and ambivalent world.

Our absolutes hold us back from becoming what we are capable of being.  We fear failure because with new endeavours we will need to move beyond what we know and are comfortable with.  We are concerned about what people will think of us if we don’t succeed in our endeavour, particularly if we put ourselves “out there”.  Lance, however, maintains that “you are bulletproof if your worth is not tied to an outcome” – in his view, by being authentic and true to yourself, you can overcome fear and rest in the knowledge that your worth can never be challenged or questioned.  Growth comes through discomfort, and failure contributes to growth because it precipitates deep learning about our self, our perceptions and our absolutes.

Reg Revans, the father of action learning maintained a similar argument, when he said:

If you try to do something significant about something imperative, you will come up against how you view yourself and how you define your role. 

Don’t let others determine what you are capable of

Lance stated that others can reinforce the cage of your comfort zone by projecting onto you their own absolutes and/or fears.  He tells the story of his first game as an NBA player that he came to play because someone was injured, and a replacement was not readily available.  The coach told him not to try to do too much, just settle for one or two goals and lots of defence.  He was effectively communicating his belief that Lance could not accomplish more because of his deafness disability.  Lance went on to score 30 goals in his first game as well as 10 rebounds.  His message as a result – “don’t define yourself by your disability and don’t let others determine what you are capable of”. 

Often people associate deafness with both physical and intellectual disability.  As Lance stated, the greatest challenge he had to face with his disability was not the disability itself, but others’ perceptions of who he was and what he was capable of.

Lance had been profoundly deaf since birth and had difficulty talking in a way that people could understand.  He spent thousands of hours in speech therapy and has become an accomplished public speaker and author.  I discussed his latest book, The New Alpha Male, in a previous post.

Reflection

In another video presentation, Lance contends that moving beyond our absolutes and associated fears takes perseverance and grit, traits that he maintains define leadership.  I can relate to the need for perseverance and grit in moving beyond peoples’ expectations of what you are capable of when you experience a disability. 

In 1974, a disc in my back collapsed resulting in my inability to walk or even stand without extreme sciatic pain.  I was told that I would never play tennis again. However, over 18 months, I undertook every form of therapy I could lay my hands on – chiropractic treatment, remedial massage therapy, hydrotherapy, acupuncture, light gym work, physiotherapy and osteopathy.  When using the exercise bike in a gym (I hate gyms!), I would envisage playing tennis again.  My osteopath, Dr. Graham Lyttle, got me back on deck and I having been playing social tennis weekly for the last 40 plus years.

I can also relate to Lance’s concept of “absolutes”.  As I used to play tennis fixtures at an “A” Grade level, I have carried in my head the absolute that I should not make a mistake at tennis.  Managing my expectations around this personal absolute, has been a constant challenge.  I can take to heart Lance’s exhortation that if your self-worth is not tied to an outcome, you can overcome your absolutes and become what you are capable of being.

As we grow in mindfulness, we can become aware of our absolutes and how they play out in our lives and develop the self-regulation and courage required to move outside our comfort zone and realise our full potential.  We can move beyond our procrastination and undertake our meaningful work.

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Image by John Hain from Pixabay

By Ron Passfield – Copyright (Creative Commons license, Attribution–Non Commercial–No Derivatives)

Disclosure: If you purchase a product through this site, I may earn a commission which will help to pay for the site, the associated Meetup group and the resources to support the blog.

Improving Your Tennis Performance through Tai Chi

Dr. Peter Wayne, Tai Chi researcher and long-time practitioner, contends that the principles of Tai Chi have a strong synergy with the physical and mental demands of many sports.  In his book, The Harvard Medical School Guide to Tai Chi, he supports this contention with examples and scientific research.  In the book, he strongly suggests that sportspeople adopt Tai Chi as a form of cross-training, especially people engaged in the sports of tennis, golf or skiing where the positive impact on performance is more direct.  Throughout the book, he provides specific Tai Chi related exercises for each of these three sports.  

How Tai Chi practice improves tennis performance

Peter’s research led him to identify the eight active ingredients of Tai Chi which are the primary focus of his abovementioned book.  He was able to explain the power of Tai Chi to strengthen the mind-body connection – a key ingredient for effective performance in any sport.  Peter highlighted this connection in relation to tennis by drawing on Timothy Gallwey’s work in relation to the inner game of tennis which I discussed previously.  In particular, Peter focused on Timothy’s emphasis on self-observation, mental and bodily awareness and the need to be non-judgmental when making mistakes in tennis.

Peter also focused on the specific active ingredients of Tai Chi that had a profound positive impact on tennis performance:

  • Awareness (including focused-attention and mindfulness) – Tai Chi builds bodily awareness (positioning and movement), strengthens the capacity to focus (on the ball and the opposition), and develops the ability to be fully in the present moment.
  • Intention (includes expectation and belief) – associated with this is the power of visualization, an important ingredient in improving and sustaining sports performance.  Tai Chi training draws strongly on metaphor and imagery in relation to movement, drawing on images from nature such as the movement of clouds and the wings of a bird.  In his book, Peter draws heavily on the research into “motor imagery” and its positive effects on performance.  The focused attention and groundedness involved in Tai Chi help to reinforce self-belief and shut out the negative self-stories that can impact expectations e.g. “I’m going to lose this tennis set” or “I’m going to do a double fault” or “I can’t possibly handle his serve”. 
  • Grounded Movement – Peter explains that the principles of Tai Chi state that “all movement is started in the feet, steered by the waist, and administered by the hands” and this is reflected in the practice of Tai Chi.  This process of movement is built into tennis strokes such as the forehand and backhand and incorporated in basic tennis training [Early in my tennis playing experience, I would coach very young children in tennis basic steps and the coaching followed this pattern].  Peter provides a basic training exercise in his book that he calls Tai Chi Tennis which mirrors this grounded movement.
  • Balance (both physical and emotional) – Tai Chi involves considerable weight transfer from one leg to the other, from forward to backward.  Weight transfer and the related capacity to maintain balance are essential components of tennis shots, especially volleys and tennis smashes.  Emotional balance is linked to the inner game of tennis mentioned above, including the capacity to manage mistakes and deal with setbacks.

Reflection

Peter’s research and practice reinforces the power of Tai Chi to improve tennis performance. His committed, professional approach to Tai Chi over many years is highly inspirational as is his book that draws all this together in terms of “active ingredients”.  As we grow in mindfulness through the practice of Tai Chi and meditation, we can increase our bodily awareness, emotional and physical balance and draw heavily on the power of mindfulness to strengthen focused attention and intention.  The real benefits will come with regular practice. 

This writing and reflection strengthen my motivation to increase my practice of Tai Chi and other mindfulness practices that will, in turn, improve my tennis performance and increase my capacity to be-in-the-moment and experience all the positivity that this entails.

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Image by marijana1 from Pixabay

By Ron Passfield – Copyright (Creative Commons license, Attribution–Non Commercial–No Derivatives)

Disclosure: If you purchase a product through this site, I may earn a commission which will help to pay for the site, the associated Meetup group and the resources to support the blog.

Your Brain: A Source of Wonder in the Game of Life

The brain is amazing when you think about how much information it processes and how that influences our emotional and bodily response.  We have deeply embedded neural pathways that serve as short-cuts for determining an appropriate response.  However, our self-stories shaped by early childhood experiences can distort our perception and lead to inappropriate responses to situations that serve as triggers.

I am always amazed at the functioning of the brain when I play tennis.  When you think about it, the brain is taking in so many variables when a person serves or hits to you (all absorbed at an exceptional speed):

  • wind speed and direction
  • level of lighting
  • ambient sounds
  • sound of the ball on the racquet of the server
  • speed of the ball
  • nature of the spin on the ball (e.g. top-spin, slice, backspin)
  • relational information (where you are in the court and where your opponents are positioned)
  • attention level and readiness of your opponents
  • elevation of the ball (impacting the landing and bounce)
  • expected landing point of the ball
  • the nature and height of the bounce of the ball.

When you are receiving the tennis ball and returning your shot, your brain is determining how to respond to the information absorbed when the ball is hit by your opponent.  Again, your self-stories come into play here.  The inner game of tennis is critical as your self-belief impacts the choices you make re shot selection. 

When you think about it, you must make an instant decision about how you are going to respond to the serve/shot by your opponent:

  • the nature of your shot (e.g. forehand or backhand)
  • direction of your shot
  • speed and spin of your shot
  • positioning of your body for your returning shot.

How is it that your body responds unconsciously in some situations and does the perfect shot?  For example, when the ball is hit deep to your backhand side and your opponents are at the net, you automatically do a backhand, half-volley lob into the open court.  Some key influences here are your level of tennis competence (e.g. unconsciously competent as in the example situation) and memory embedded in your body.  Body memory is itself a complex process involving different elements such as proprioception (e.g. the capacity to know where a part of the body is such as the hand when you cannot see it).

Body memory is reinforced when you go to sit in the driver’s seat of your car and land with a thud (after your 6 feet 3 inches son has lowered the seat to suit his driving position).  Another example is when you are trying to put the forks away after dishwashing and someone has changed the positioning of the forks in the cutlery drawer (the other forks are not where you unconsciously attempt to place the clean ones).  The role of body memory in relation to trauma is well researched and documented which is why somatic meditation often plays a key role in recovery from trauma.

 Reflection

The brain is a source of wonder and yet we take it for granted so much of the time.  As we grow in mindfulness and awareness through meditation, mindfulness practices and reflection, we can better appreciate the complexity and ingenuity of our brain, its role in our daily living and sporting activities and express gratitude for the wonder of it.  We are also better able to manage mistakes we make when playing tennis or undertaking other activities requiring complex information processing.

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Image by John Hain from Pixabay

By Ron Passfield – Copyright (Creative Commons license, Attribution–Non Commercial–No Derivatives)

Disclosure: If you purchase a product through this site, I may earn a commission which will help to pay for the site, the associated Meetup group and the resources to support the blog.

Self-Compassion for Healthy Eating

Marsha Hudnall, President and Co-owner of Green Mountain at Fox Run (a whole-body wellness retreat), offers an interesting perspective on how to develop healthy eating – whether that involves avoiding overeating, under-eating or eating foods that we know cause inflammation through allergy or intolerance.  Marsha in her article on this topic suggests that self-compassion is the missing factor in enabling us to persist with healthy eating

Often when we stray from the ideal approach to healthy eating that meets our specific needs, we berate ourselves for our failure to stick to the right path.  Marsha has been a pioneer in the field of non-diet and alternative approaches to healthy eating through her writing, teaching and her work as a board member of the Center for Mindful Eating.   She explains her personal experience and perspective on mindful eating in a Mindful Dietician podcast.  Marsha offers advice too for people who are on dietary restrictions as a result of a health condition – available in a paid webinar titled, When the Doctor Says No.

Self-Compassion for healthy eating

Self-compassion has been the life pursuit of Kristin Neff who stresses the importance of self-kindness to overcome negative thinking in the face of set-backs or temporary defeats.  Kristin reinforces the need to recognise that we share a common humanity and part of our life experience is larger than ourselves (we are not the only one encountering life challenges).  She stresses the role of mindfulness in dealing with thoughts and feelings that damage our self-image and using mindful approaches to grow self-awareness and self-regulation.

In her podcast interview mentioned above, Marsha identifies two key barriers to effective self-compassion – the social and personal obsession with body image (and related materialistic values) and the relentless pursuit of perfectionism.  In relation to perfectionism, she argues that we need to acknowledge that we cannot be perfect – we will make mistakes and poor choices.  This acceptance opens the way to new learning, new habits and thoughtful responses to life crises.  This fundamental realisation was a real breakthrough for tennis player Ash Barty who became Number 1 in the world in 2019.

Mindfulness and mindful eating

Marsha stated that her introduction to mindful eating occurred when Jon Kabat-Zinn visited the Green Mountain retreat center.  She came to understand that mindfulness was essentially about awareness and understanding of the influences shaping our responses and the potentiality of making different choices – choosing between a range of options rather than being locked into a single way of doing things, e.g. mindful eating instead of dieting.  Marsha alluded to the perspective of her mother-in-law, Thelma (Founder of Green Mountain), who talked about “the plank of choice” versus the “diet tightrope”. 

Marsha broadens our perspective on mindful eating when she offers suggestions in her article on ways to bring self-compassion to the process of eating:

  • Give up a fixed way of thinking – what Marsha calls “black and white thinking”.  She suggests, for example, that pizza should not always be branded as bad for you – it may be the best choice when celebrating an achievement with friends. You can be mindful of others, the occasion and the flexibility you have on that occasion – rather than adopting a fixed position that leads to subsequent dissatisfaction for not having “participated” fully in the celebration. In her podcast interview, Marsha argues that we need to adopt a “middle-ground” instead of pursuing unattainable perfection.
  • Become aware of your negative self-talk when eating – Marsha suggests that you write down these thoughts, and also have prepared responses that you can adopt when the debilitating self-critique starts up.
  • Practice giving yourself kind responses – do this whenever a negative thought enters your mind during the day.  The more you do it, the easier it gets and it quickly becomes a default way of thinking – just as awareness practice while waiting can replace the default mode of grabbing your mobile phone to fill the gap.

Drawing on her own personal experience and awareness of research findings, Marsha maintains that mindfulness can help us to contribute more positively and successfully to our own family, work and professional arena.  She observed that as you practice mindfulness, you become more aware of the subtleties of being mindful and its impacts in every arena of your life.  Marsha noted, too, that exploring neuroscience and an understanding of the brain, better equips us to deal with our daily challenges.

Reflection

As we grow in mindfulness, we can become more aware of the thoughts and feelings that drive us to unhealthy eating and related practices and build the resilience to achieve self-regulation in our eating habits.  Mindful eating involves more than just eating slowly, it also extends to identifying and managing our negative self-talk that can occur while we are eating and other times throughout the day.

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Image by John Hain from Pixabay

By Ron Passfield – Copyright (Creative Commons license, Attribution–Non Commercial–No Derivatives)

Disclosure: If you purchase a product through this site, I may earn a commission which will help to pay for the site, the associated Meetup group and the resources to support the blog.

How to Overcome Negative Self-Talk through Kindness to Yourself

Leo Babauta, creator of Zen Habits, recently wrote a comprehensive blog post on the importance of self-kindness to achieve your potential.  In his post, How to Be Kind to Yourself & Still Get Stuff Done, emphasised the disabling effects of negative self-talk, the potentiality in releasing yourself from a focus on your deficiencies, defects and mistakes and the power of self-kindness to achieve this release.  Leo is a leading expert on the formation and maintenance of healthy and productive habits, the author of Zen Habits: Handbook for Life and the developer of the Fearless Training Program.

How negative self-talk disables you

Your brain has an inherent negative bias, so it is so easy to constantly focus on what you have not done well, your defects and deficiencies and your mistakes.  This negative self-talk can lead to depression (regret over the past) and anxiety (about possible future mistakes).  It also engenders fear of failure and prevents you from achieving what you can achieve.  It serves as an anchor holding you in place and preventing you from moving forward.  Negative self-stories, if entertained, can lead to a disabling spiral.

You might find yourself saying things like:

  • Why did I do that?
  • What a stupid thing to do!
  • When will I ever learn?
  • Why can’t I be like other people, efficient and competent?
  • If only I could think before I leap!
  • Why do I make so many mistakes? – no one else does!
  • If only I was more careful, more useful, more thoughtful or more attentive!

…and so, your self-talk can go on and on, disabling yourself in the process.

Overcoming negative self-talk through self-kindness

Leo suggests that being kind to yourself is a way to negate the disabling effects of negative self-talk that focuses on your blemishes, mistakes or incompetence.  He proposes several ways to practise self-kindness: 

  • Give yourself compassion – instead of beating up on yourself when you get things wrong, have some compassion, positive feelings toward yourself whereby you wish yourself success, peace and contentment.
  • Focus on your good intentions – you may have stuffed up by being impatient in the moment, by a rash or harmful statement or by making a poor decision, but you can still recognise in yourself your good intentions, the effort you put in and the learning that resulted. 
  • Be grateful for what you have – rather than focus on your defects or deficiencies. Gratitude is the door to equanimity and peace.  You can focus on the very things you take for granted – being able to walk or run, gather information and make decisions, listen and understand, breathe and experience the world through your senses, be alive and capable, form friendships and positive relationships.  You can heighten your experience of the world by paying attention to each of your senses such as smelling the flowers, noticing the birds, hearing sounds, touching the texture of leaves, tasting something pleasant in a mindful way.

I found that when I was playing competitive tennis, that what worked for me was to ignore my mistakes and visually capture shots that I played particularly well – ones that achieved what I set out to achieve.  I now have a videotape stored in my mind that I can play back to myself highlighting my best forehands, backhands, smashes and volleys.  You can do this for any small achievement or accomplishment.  The secret here is that this self-affirmation builds self-efficacy – your belief in your capacity to do a specific task to a high level. 

These strategies and ways to be kind to yourself are enabling, rather than disabling.  They provide you with the confidence to move forward and realise your potential.  They stop you from holding yourself back and procrastinating out of fear that you will make a mistake, make a mess of things or stuff up completely.

Ways to achieve what you set out to accomplish

Leo maintains that being kind to yourself enables you to achieve creative things for yourself and the good of others.  He proposes several ways to build on the potentiality of kindness to yourself:

  • Do positive things:  these are what is good for yourself and enable you to be good towards others.  They can include things like yoga, meditation, mindful walking, taking time to reflect, Tai Chi, spending time in nature, savouring the development of your children, eating well and mindfully.
  • Avoid negative things – stop doing things that harm yourself or others.  Acknowledge the things that you do that are harming yourself or others. Recognise the negative effects of these harmful words and actions – be conscious of their effects on your body, your mind, your relationships and your contentment.  Resolve to avoid these words and actions out of self-love and love for others.
  • Go beyond yourself – extend your loving kindness to others through meditation and compassionate action designed to address their needs whether that is a need for support, comfort or to redress a wrong they have suffered.  Here Leo asks the penetrating question, “Can you see their concerns, feel their pain and struggle, and become bigger than your self-concern and serve them as well?”  He argues that going beyond yourself is incredibly powerful because it creates meaning for yourself, stimulates your drive to turn intention into action and brings its own rewards in the form of happiness and contentment – extending kindness to others is being kind to yourself.

Reflection

There are so many ways that we can be kind to our self and build our capacity and confidence to do things for our self as well as others.  As we grow in mindfulness, we can become more aware of the negative self-stories that hold us back, be more open and able to be kind to our self, be grateful for all that we have and find creative ways to help others in need.  We can overcome fear and procrastination by actively building on the potential of self-kindness.  As Leo suggests, self-kindness enables us to get stuff done that we ought to do for our self and others.

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Image by rawpixel from Pixabay

By Ron Passfield – Copyright (Creative Commons license, Attribution–Non Commercial–No Derivatives)

Disclosure: If you purchase a product through this site, I may earn a commission which will help to pay for the site, the associated Meetup group and the resources to support the blog.

A Guided Meditation on Self-Compassion

Diana Winston provides a guided meditation on self-compassion as part of the weekly offerings of meditation podcasts from the Mindful Awareness Research Center (MARC), UCLA.   These weekly podcasts are also available via the UCLA Mindful App.  

Diana explains that the tendency to be self-critical – to disown parts of ourselves that we don’t like – is universal, not the province of a single age group, gender or ethnic group.  We can hear our own voice telling us that we are “stupid” “undeserving”, “inconsiderate” or some other self-demeaning term.  These inner voices focus on our flaws and not our essential goodness or kindness.

In line with the research and philosophy of Kristin Neff, Diana encourages us through self-compassion meditation to accept ourselves as we are with all our warts and flaws and to recognise that in common with the rest of humanity we make mistakes, make poor decisions and say or do things that we later regret.

A guided self-compassion meditation

In her introduction to a guided meditation on self-compassion, Diana leads us through a basic process for becoming grounded – adopting a comfortable position, taking a couple of deep breaths and engaging in a body scan to release points of tension to enable us to become focused on the task at hand. Diana then takes us through three basic steps of a self-compassion meditation:

  • 1. Mindful awareness of our negative “voices” – getting in touch with the self-criticism in our heads and being able to accept ourselves as we are, with all our faults, failings and mistakes.  This does not mean engaging with the voices but noticing what they are saying and accepting that we are not perfect.
  • 2. Recognising that flaws are an integral part of our shared humanity – acknowledging that this is part of the human condition.  No one is perfect and everyone makes mistakes – we have this in common with the rest of humanity.  We can then offer self-forgiveness and kindness to ourselves.
  • 3. Extending kindness to others – when we recognise that we share a flawed existence with the rest of humanity, we are better able to offer kindness towards others.  We can start by expressing gratitude to the people we admire and acknowledging how they enrich our lives. We can then extend this kindness to wishing them and others safety, health, happiness and the ease of wellness.

As we grow in mindfulness through awareness of our negative voices and our inherent flaws, we can learn to accept ourselves as we are, acknowledge our shared humanity and extend self-compassion to ourselves and kindness to others.

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Image by Ioannis Ioannidis from Pixabay

By Ron Passfield – Copyright (Creative Commons license, Attribution–Non Commercial–No Derivatives)

Disclosure: If you purchase a product through this site, I may earn a commission which will help to pay for the site, the associated Meetup group and the resources to support the blog.

Being in the Zone Through Mindfulness

George Mumford, Mindfulness and Performance Expert, recently presented during the Embodiment@Work online conference coordinated by the mindful leader organisation, a not-for-profit organisation dedicated to encouraging and supporting mindfulness and compassion in the workplace. George works with elite sports teams and individual elite athletes, business leaders and academics to help them to achieve their very best. He is the author of The Mindful Athlete: The Secrets to Pure Performance.

Flow requires integration of body, mind and emotion

George argues that athletes, leaders and academics only achieve flow when they have achieved integration of their body, mind and emotions. What often stops people achieving their potential is what goes on in their minds which, in turn, negatively impacts their emotions. He gave the example of a young elite basketballer who can achieve a 90% success rate for three-points shots in practice, yet in a game situation her success rate drops to 33%.

We have previously discussed why it is so hard to serve out a match in tennis and how even top tennis players (men and women) often have difficulty with this feature of playing tennis. In both these examples, it is what goes on inside someone’s head that makes the difference – a difference in mindset from a positive outlook to negative anticipation.

Once people can achieve an alignment of body, mind and emotions they are open to the insight, wisdom and high performance that epitomises “being in the zone”. George argues that you can’t wish yourself there, but you can develop mindfulness so that the chances of being in the zone are increased. He maintains that it requires being present in the moment and being in control of your mind and emotions – traits that develop through mindfulness practice.

Once you are in the zone, all that is required is to let it happen. You are typically not in control – things happen spontaneously. You make the right choices, execute perfectly and achieve success. I recall being in the zone on one occasion when playing tennis against a a very good player – everything I attempted worked, stroke play was effortless and choices of shot and strategy were made without conscious intervention. At the time, I said to myself, “Just enjoy the moment while it lasts”. It lasted two sets – after which time my opponent gave up, not having won a game.

George reinforces the fact that there exists a space between stimulus and response and we can learn to use that space to make conscious choices rather than act out habituated, reactive behaviour. This form of self-regulation is achieved through sustained mindfulness practice.

Developing a mindfulness mindset

George contends that is not enough to sit, be still and maintain silence. Mindfulness must become a way of life – a sustained mindset. This can be achieved, in part, by adopting a variety of mindfulness practices in different settings as illustrated in the pausing approach described earlier or making conscious efforts to incorporate practices such as mindful walking, intention forming, open awareness or mindful eating.

George suggests that these regular practices help to develop a mindfulness mindset, but they are insufficient of themselves. He argues that we need to attempt to be fully conscious in the moment by asking ourselves a set of questions as we engage in any activity:

  • What is going on for me bodily, in my mind and with my emotions?
  • How aligned are my words and actions with my goal, my overall purpose and who I want to be?
  • Have I got the right balance of energy and effort, or am I over-exerting myself and being so energetic that it is counter-productive?
  • Do I have a firm belief in my ability to achieve the outcome I am seeking?
  • Am I distracted by negative emotions (fear, anxiety) or the inability to concentrate because of a lack of focus in the situation?

Performance growth through discomfort and mistakes

Being in the zone is more likely to occur when we are in a learning mode – open to alternative ways of doing things and to the vulnerability that comes with making mistakes. Jacob Ham argues that to overcome fear and anxiety in the face of uncertainty and ambiguity, we need to develop a “learning brain” and to quiet our “survival brain”.

George suggests that there is no growth without mistakes – we have to try out innovative ways of doing things but this requires being “comfortable with discomfort” and being ready to be self-forgiving for our mistakes (which are a part of every sport or leadership role). It also entails a readiness to be vulnerable and a willingness to learn from the mistakes we make and adapt to new situations we encounter.

As we grow in mindfulness through various forms of meditation, different mindfulness practices and conscious questioning and curiosity about our mind in the present moment, we can achieve “innovative action” and approach the unique reward of being in the zone (whatever our endeavour).

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Image by Erich Westendarp from Pixabay 

By Ron Passfield – Copyright (Creative Commons license, Attribution–Non Commercial–No Derivatives)

Disclosure: If you purchase a product through this site, I may earn a commission which will help to pay for the site, the associated Meetup group and the resources to support the blog.