“Seeing the field”

The Legend of Bagger Vance

Peak Performance Under Pressure

MUSI20203

Lecture 2
Week 2 Semester 2, 2023

Associate Professor Don Immel

and
https://www.youtube.com/watch?v=_2l53XaK010

Dr Margaret Osborne
D

Centering Introduction Centering Introduction

Centering is an intense process that requires your full attention. It is a

proven strategy for controlling performance energy (upwards Today’s session:
or downwards). It is dramatically effective, and with just a few weeks
of daily practice it can be done in just a few seconds.
▪ Guide you through the steps. At the start and end
Centering works by consciously re-aligning and optimising your body,
brain activity and breathing to make optimal use of ▪ Discuss why each step is important
naturally occuring adrenalin.
▪ Provide an overview of the scientific research
Practice centering 5 – 7 times a day. This is an essential skill that will
work together with all other areas of our study this semester. ▪ Share practical observations

Find instructions and log sheets on our subject LMS under Modules –
Week 2 - Handouts.
 Centering Overview Centering Instructions

The Steps: Step ONE:

1. Pick a Focal Point
2. Form a Clear Intention 1. Pick a Focal Point:
3. Focus on Breathing
Find a small, specific thing or spot several
4. Scan Key Muscles
meters in front of you that is slightly below eye
5. Find Center
6. Imagine Your Clear Intention level. Keep your eyes intently focused on this
7. Direct Energy spot.

Centering Instructions Centering Instructions

Step TWO: Step THREE:

3. Focus on Breathing:
2. Form a Clear Intention:
Look at your focal point, then close your eyes.
Soon you will create your own statements, but for
Breathe in slowly through your nose. Pause.
today our clear intention statement is
Exhale slowly out through your mouth. Focus on
- “Now I’m going to center.” each moment of this process (feel coolness of
air, notice expansion etc.)
 Centering Instructions Centering Instructions

Step FOUR: Step FIVE:

4. Scan Key Muscles: Each of us has a few muscle groups 5. Find Your Center:
that become particularly tight when under stress. While repeating The gravity center of your body is 3 finger-widths
your breathing pattern, slowly scan for areas of excess tension.
(4-6 cm) below your navel and the same distance
Scan head and neck for tension. Notice what feels tight. For
example, if your tongue or jaw muscles are unnecessarily engaged, inside towards the spine. Find this place. Use your
simply release the tension as you breathe out. Notice muscles hand to put slight pressure on this area. Breathe
through the neck by moving it a bit. Release any tension as you
into this place. Focus fully on this absolute center
breathe out. Repeat the process throughout your body.
of your gravity. Continue to breathe.

Centering Instructions Centering Instructions

Step SIX: Step SEVEN:

6. Imagine Your Clear Intention: Use your 7. Direct your Energy:
imagination to see, feel, hear and notice an Once you have clearly imagined a fantastic version,
amazing version of exactly how you want your open your eyes to direct your lazer-beam focus on
intended event to start. We chose "Now I'm going your original focal point. You may feel a relaxed
to centre," so just imagine yourself doing the buzz, or a quiet energy. You are now physically and
previous steps extremely well. Continue to breathe. mentally centered.
 Why Does Centering Work? Centering Instructions

Guided Centering:
Why (and How) Centering Works. • For the first several days, it will take 2-4 minutes to complete all
Each step in this complicated process targets a specific seven steps
physical or mental function. When all of these • When practicing the centering steps, focus completely on the one

functions operate efficiently, a high level performance step you are doing until it is successfully accomplished, and only
then will you move on to focus on the next step
can occur.
• Take your time
• Repeat several times each day to acquire flow through the steps
• Now I will guide you through the steps of the centering process

Guided Centering Why Does Centering Work?

1. Pick a Focal Point (specific, below eye level)

● Vision is tied to 65+% of the brain (Keller, Bonhoeffer, Huebener, 2012)

○ Looking around results in massive amounts of data

that your brain naturally tries to process
 Why Does Centering Work? Why Does Centering Work?

1. Pick a Focal Point (specific, below eye level)

1. Pick a Focal Point ● Upward/parallel eyes activates the analytical mind
○ language, math, analysis and computing
If your eyes are wandering, you are basically multitasking ○ Measurable brain waves operating at 12.5 - 40Hz (Beta)

● Downward focus activates the creative mind

○ imagination, pictures, motor skills, emotions
… significant performance costs in both accuracy and reaction time occur ○ Measurable brain waves operating at 7 - 12Hz (Alfa)
when switching between two…stimuli and these costs were not reduced by
advance preparation of participant’s attention.
(Koch, Lawo, Fels & Vorländer 2011)

Robert Dilts, 1998

Why Does Centering Work? Why Does Centering Work?

1. Pick a Focal Point

2. Form a Clear Intention
Don's lowdown: ● Goal setting basics. Like it or not, we are all currently at point “A”.

● Knowing how to keep your vision still (or your eyes calm), is key ● What exactly do you intend to do when you are centered? Hear/see/feel
for achieving mental focus. precisely what you want, and you will go in that direction. Towards point
"B"

● More scientific and practice-led information on this later.

 From Don Immel’s 4 Rules for Success From Don Immel’s 4 Rules for Success

Extremely Specific Goal Extremely Specific Goal

Attempt #2:
Attempt #1:
“Within the next 4 years, I
“I want to be a great want to sing the role of
the Baron Scarpia in an
singer” Opera Australia
production of Turandot.”

From Don Immel’s 4 Rules for Success From Don Immel’s 4 Rules for Success

Extremely Specific Goal

Extremely Specific Goal
Attempt #4
Attempt #3:

“The things I’m choosing to do right now are

“I will soon be the Baron preparing me for winning the roll of Baron
Scarpia in an upcoming Opera Australia
Scarpia in an Opera Australia production of Turandot.”
production of Turandot.”
 Why Does Centering Work? Why Does Centering Work?

2. Form a Clear Intention 3. Focus on Breathing

Don's lowdown: Deep and slow breathing:
● Lowers heart rate
● Increases oxygen in blood
In the moment of action, it is essential that you be very clear with ● Lowers anxiety
yourself about what it is you are about to do. ● Helps slow brain activity
● Increases ability to focus
● Massages organs
● Increases endurance
● Improves posture
● Lowers muscle fatigue
● Accelerates muscle recovery
● Improves mood

Why Does Centering Work? Why Does Centering Work?

3. Focus on Breathing (continued) 3. Focus on Breathing

Why in through the nose and out through mouth? Why pause before exhaling?

1. It is just “odd” enough that you must actually focus to do 1. Focusing on the pause results in slower, deeper breathing
it 2. Allows for additional oxygen saturation to the blood
2. When completely focusing on breathing, you can’t think 3. Helps to slow heart rate
about yesterday or tomorrow 4. Allows for better awareness of key muscle tension (see
3. Breathing in through the nose results in a higher oxygen #3 next slide)
saturation in the blood than when breathing in through
the mouth
 Why Does Centering Work? Why Does Centering Work?

3. Focus on Breathing 4. Scan Key Muscles

Don's lowdown: Scanning the body for excess tension, and releasing the
tension to allow for a better performance.
In the moment of action, your ability to fully focus on what you
choose to focus on, is everything. This is the time to learn how to Every person has at least a few muscle groups that become
do that. particularly tight when under stress. Your performance,
whether it be a speech, driving a golf ball, attempting a
“specky”, executing a surgery or playing a musical phrase, is
influenced by your physical efficiency.

Why Does Centering Work? Why Does Centering Work?

4. Scan Key Muscles (continued) 4. Scan Key Muscles (continued)

Scanning the body for excess tension, and releasing the tension to Scanning the body for excess tension, and releasing the tension
allow for a better performance. to allow for a better performance.

● The Golf Swing

● The Golf Swing ● The Specky
● Brain Surgery
● A Musical Instrument

● The Voice - tension vs resonance (brick or wood block)

 Why Does Centering Work? Why Does Centering Work?

4. Scan Key Muscles

5. Your Center – for stability
Don's lowdown:
• Gravity Test
This step is about preparing your body for pure action. Be the cat.
• Sports Stability
• Low Center

Why Does Centering Work? Why Does Centering Work?

5. Your Center – how to find it? 5. Your Center – historical

Chakras -- Root or Base - Passion, Excitement, Energy
• 3 fingers down from navel, same distance towards spine Spiritual Centre -
• Hula Hoop The Hara (Japanese - literally “belly” but look up significant
• Imagination physical and spiritual centre)
Yoga – basic concept is the centre
 Why Does Centering Work? Why Does Centering Work?

5. Finding your Center 6. Imagining / Visualisation … clear, perfect version

Don's lowdown:
- Visualisation has become a massive industry.
Centuries of athletes, warriors and performers know that peak
power comes from a low and fluid center of gravity.
● Seminars for public speaking, sports etc.
● Video programs
● Internet Guided Visualisation programs
● Weight Loss or Quitting Smoking

Why Does Centering Work? Why Does Centering Work?

6. Imagining / Visualisation … clear, perfect version 6. Imagining / Visualisation … clear, perfect version

● Visualisation can work in surprising ways - Real images vs. imagined images
- Real experiences vs. imagined experiences
■ Cleveland Foundation research
Sometimes a version in our imagination can be a more
■ Hypnosis
useful model.
● Less muscle memory
● Better focus is allowed when completely relaxed
 Why Does Centering Work? Why Does Centering Work?

6. Imagining clear intention… clear, perfect version 6. Visualizing your perfect version

Don's lowdown:
"I am enough of an artist to draw freely upon my
imagination...Imagination is more important than Understanding how to visualise in depth, and being able to
knowledge. Knowledge is limited. Imagination encircles create a remarkable version of your action in the moment is
the world.” - Albert Einstein essential to consistently making your performances
optimal performances.

Why Does Centering Work? Peak Performances

7. Directing the energy

Peak Performances occur when you fully
● The move
● A fluid review of all previous steps and engage your imagination to create a
● Creating the perfect version in your mind …
perfect intended action, whilst
○ While you happen to also be doing it physically
simultaneously allowing your body to
simply take part. - Don Immel
 7 factors

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(Osborne, Greene & Immel, 2014)