Summer Adventures into Mindfulness

This summer is a whirlwind for me this year. Often I spend my summers enjoying some time to myself, training for triathlon, some light planning for the fall and teaching voice one day a week. My online world continues, but not teaching really frees up a lot of time.
 
This summer however, is vastly different – and in a good way. I’d say even a GREAT way.
 
It started of with a bang with five days in Vegas at the National Association of Teachers of Singing (NATS) conference .
 
That was loaded with inspiration; refreshing old ideas and exploring new ones. 
 
With my head still swimming with all of that, I made my way to Resonanz Opera in Ohio, where I’m pulling triple duty as director of the high school internship program, teaching health & wellness for singers in my LIVE Empowered Singer program and stepping in for the Abbess in Suor Angelica. This last one was impromptu as the originally cast Abbess could not make it. Good thing I brought my score!!!
 
We started off our Empowered Singer program talking about mindfulness and ways of thinking. And it was also the subject of a couple of sessions at the NATS conference. This is a subject of growing importance to singers.
 
In an industry where we can feel such negativity -  feeling examined under a microscope, dealing with rejections, feeling the heat of competition, being our own worse critic, struggling with finances and so on, it can all affect our ability to free our voices, to open ourselves to our own vulnerability, to be confident in that vulnerability, to be able to cope with the stresses in the face of that negativity, and to bring out our true creative nature.
 
Great performers have learned to overcome this. In part this is due to these traits that they have in common:
 
A fighting-spirit: That doesn’t mean you’re going to get in a catfight with that arrogant soprano with a diva complex (she’s probably dealing with issues of her own). What it means is that you have the fight in YOU to carry on no matter what obstacles come your way, to fight to make YOURSELF the BEST you can be, to keep improving in all aspects of your life.
 
The ability to focus their attention: In times of stress if the stress levels get too high we can hyper-focus, that is we narrow our range of focus and often to the negative. At the same time if there is too little feeling of stress or nervousness then there is a lack of focus and can become easily distracted. Finding that middle ground of our stress response allows us to focus on the task at hand with detachment from emotional responses without sacrificing expressivity – sometimes this is called the Flow State.
 
A positive attitude: Towards yourself and others. Being willing to learn and grow. The ability to forgive.
 
Self-Confidence: So often we think of self-confidence associated with body image and as the opposite of shy, and though to some extent that’s true, it’s also confidence in the skills you have, and being confident that you will master the skills you don’t yet have.
 
Self-Discipline: Of course, we know we need self-discipline to practice, but it is also the self-discipline to practice effectively. There is also the self-discipline required to keep detached during performances and detached from distractions, and finally, self-discipline in other areas of your life that may have a bearing on your instrument, such as looking after your health.
 
Determination: In the face of all odds you are determined to get the outcome you want. Whether it is to perform your best at your next concert, get a handle on your finances or the determination to make this career choice work for you, your determination will find ways to tackle any obstacle.
 
 
You can have these traits, too!
 
The good news is all these traits can be learned and practiced. The most effective path is through mindfulness.
 
Mindfulness can be used in many ways:

• To reduce stress.
• To release tension.
• To learn to focus attention.
• To speed up learning of motor skills.
• To change your attitude and mindset.
• To eliminate performance anxiety.
• To unleash creativity.
• To change your brain.

 
Studies have shown that meditation and other mindfulness practices do actually make physiological changes to your brain.
 
Mindfulness can be informal or formal.
 
Formal include practices such as prayer, transcendental meditation, visualization practices and yoga.
 
Informal practices can be washing dishes, eating mindfully, walking or running (when runners get in the zone), taking a shower.
 
Most likely you will use a combination of different types of mindfulness to achieve different outcomes.
 
You may use informal methods to calm yourself or unleash creativity (the best ideas always seem to come in the shower) or even learn to focus (focus on experiencing your meals, slowly chewing, tasting, smelling).
 
Formal methods can help you reach deeper into yourself to make changes. Get over performance anxiety or learn how to control your temper by practicing visualization of the situation you are going to be in that may trigger the unwanted responses. You can use visualization to improve motor skills, as well – a great way to practice when you’re traveling and won’t be able to properly vocalize.
 
Mindfulness practices usually will cross-over to other benefits, just the focus of attention may change. Example: A visualization practice will help you focus, de-stress, release tension and master a skill.
 
There are many apps available that can lead you through guided meditations. Choose one and get started to reach heights of awareness you didn’t think were possible. You can start of with as little as 5 minutes a day.
 
The key to success with mindfulness is to practice it consistently. Focus on one area of improvement at a time and stick with it for at least three weeks before moving on to another skill or goal.
 
If you want more guidance on mindfulness join our free community at Vibrant Body Vibrant Voice.
 
Follow The Fit Singer on Facebook or Instagram to follow my adventures at Resonanz this summer and get more tips on all things vocal health.