For Your Mind - October 2010
Putting It All Together and Taking It To The Course
Herman Johnson, President: CerebralSports LLC Mind/Body/Sport www.CerebralSports.Pro or www.ZenMaster.Pro or call: 503-880-7846
From start to finish
Sit back, relax, and just close your eyes. In a very few moments, you’re going to be more relaxed than you’ve ever known yourself to be…Close your eyes and take a deep, full breath and exhale completely, all the way to the bottom of your lungs, all out. Do it again now. Just relax and let it all out. One more time, and this time hold your breath when you have filled your lungs with clean, refreshing, relaxing air. Hold it in, keep your eyes closed. Now let your breath out slowly and feel yourself relaxing all over. Focus your attention on your knees now and relax everything below your knees. Relax your calves. Relax your ankles. Relax your feet. And relax your toes. Relax your toes. Everything below your knees is now loose and relaxed. Now relax your thighs as completely as you can. Let your thighs just droop limp and loose and heavy into the chair. Relax your hips and relax your waist. Now relax your chest as completely as you can. Allow your breathing to be easier and deeper, more regular and more relaxed. Relax your shoulders now. Let the muscles in your shoulders be heavy and loose. More and more completely relaxed. Relax your neck and throat. Let your head just droop as all the muscles in your neck, just relax. Now relax your face as completely as you can. Allow your face to be smooth and loose, relaxed and easy, your jaws all loose and relaxed, and your teeth not quite touching. Everything smooth and loose and easy. Now relax as completely as you can all the little muscle around your eyelids. Feel your eyelids growing heavier and smoother. More and more deeply relaxed.
Now to deepen this comfortable state of relaxation and concentration imagine yourself at the top of a stairway that has ten steps leading down from where you stand… let it be any kind of stairway…one you’ve seen before or one you just make up…and take some time to observe it in detail…notice what the stairs are made of…how steep or shallow they are…how wide or how narrow…do they go straight down, do they spiral, or is there a landing halfway down?...
When your ready, begin to descend the staircase one step at a time, counting backward form ten to one as you go one number per step…allowing yourself to feel more deeply, more comfortably relaxed with each step you descend…let this imaginary staircase help you reach an even deeper, more comfortable level of body and mind with each step down…ten…nine…deeper and more comfortably relaxed…eight…each step takes you deeper…seven…and six…easily and naturally…five…halfway down…with nothing to worry…nothing to bother…four…deeper…more comfortably relaxed…three…no need to worry about exactly how deeply or how comfortably you go…two…and one…at the bottom of the stairs…very comfortable and deeply relaxed in body and mind..
Imagine yourself in the locker room of the golf course. You notice the photos of players on the wall… you notice the other athletes getting ready to compete… you smell the air of the locker room and pick up the familiar aroma of the environment… you slowly and methodically begin stretching your muscles…they feel relaxed and ready… they feel wonderful and you imagine every fiber in your body is excited about getting started…you know that you are well prepared and you can feel the excitement and challenge that helps you perform…you sense that it is time to open your locker and pull out your shoes… you slip your feet into your shoes easily and effortlessly…you feel confident, prepared, and focused as you stand and confidently situate your visor in just the right position…
As you saunter out to the putting green you are aware of the feel of the grass under your shoes and the smell in the air…you notice the warmth on your skin and the breeze on your face and arms…it is an awesome day and you are excited to be a part of this wonderful occasion...you connect with your caddie…you trust him and have been friends…he supports you and he is happy just to be there for you…you begin to think of your goal as you stretch with your club…moving your body gently…stretching and swinging without a ball…you feel solid and centered…you know that your body works in unison…it is smooth and powerful...it is well trained and flexible…you begin to hit a few balls connecting with the feeling and the movement…bringing yourself within…you back off and let a few good swings and solid hits go through your mind…remembering your affirmations…I deserve to win…I am confident in my game and my abilities…you step back up and hit a few more…they feel good, just right….you are comfortable, taking your time…breathing before each shot…you know this helps you settle into a good tempo…you go through the clubs…gaining confidence and strength with each swing…as you return to the putting green, you carry a solid feeling with you…your short game is good…you stroke a few and the roll has good overspin…you smile to yourself…you feel ready and you are looking forward to this round…
You go back to the locker room…taking yourself through a visualization of the course, and then stretching and focusing inward…thinking…this is your time…
As you approach the first tee, you notice the spectators…you notice your friends…some relatives…and just those who came to watch…you walk over to them… you hear their familiar voices out of the crowd…wishing you good luck…you slowly return to yourself.. narrowing your field of vision and focus…you know how to focus and find the center of your pre-shot routine…as you reach for your club…you like the feel of the club and you feel its familiar grip…they are on your side…you feel good about your play…your are totally focused now and set into your pre-shot routine…slowly…gently…feeling sure and solid…you know you are in control of the course…you have done clear mental work on each hole…this round is yours…your swing is powerful and smooth…you have great confidence in your swing…it feels good and you watch as the ball sails away form you heading right where you wanted it to go…you are pleased and you smile…you know you will play the course the best way for you and that is good enough…
As you walk from hole to hole you talk…you stay focused on the game…you discuss what you are doing well and where you might improve…you laugh and support each other…this helps ease the tension for you…this is part of the fun…you can hear the sound of the clubs in the bag and an occasional burst of applause in the distance…at each hole your swings are smooth, solid, and strong…you stop and breathe and think each shot through making good, clear decisions…taking your time…giving it your best effort…you are into it 100 percent and it feels good…you let yourself indulge in your game…you are worth it and it feels good…
You feel the pressure with just a few holes left…you breathe deeply and remember your strategy…you love this challenge…you know that pressure is your friend and that you rise to the occasion…you stay focused and relaxed…continuing to take your time…centering yourself…you are playing well now…watching each putt fall…each shot lands where you want it…you continue your routine…smooth … centered…solid…you are awesome.
Each time you make a good shot the crowd cheers…you let its energy wash over you…you are proud of yourself…you are doing it your way and it feels good…
After the last putt, everyone cheers…you accept the praise…you have earned it…you have played the best you now how and it was good enough to reach your goal…you let the good feelings flow through your body…you worked hard and now you let yourself feel this easy sensation…you let the success in …you are excited…you did it…and it was good enough…you walk off the green enjoying being finished …you love the attention and the feeling of success…you leave knowing it is you…you did it and you are that good…you belong here and you are great and good enough…you know that you have everything within you to be, do, and have what you want.
Now, count from one to five… and when you hear the number five… you will feel alert…energized…and wonderful in every way…1…2…coming all the way back feeling positive…calm…3…4…your mind is clear and body is refreshed…5…wide awake and ready to have a great game
