This guided relaxation exercise is specifically designed for musicians to promote relaxation, self-confidence, and focus before an important performance and lasts approximately 10 minutes. It combines elements of autogenic training and progressive muscle relaxation to alleviate physical and mental tension.
This brief relaxation exercise can help you find the necessary calmness, concentration, and inner strength before a performance. It can be repeated as often as needed to improve your relaxation skills. It's even better if you practice this relaxation technique regularly in your daily life, for example, before bedtime, before practicing, or during downtime while on the go. This way, relaxation can be most effective in acute stress situations before a concert because your body has already learned to follow the brain's relaxation instructions. It takes time and practice, but it gets better - I promise! :-)
Take a comfortable sitting or lying position. For most people, lying on their back is most suitable. Tune into your body and repeat the phrases internally.
1. Gently close your eyes and take a few deep breaths. Inhale deeply into your abdomen and exhale, releasing tension a little more with each breath, feeling yourself sinking deep into the ground. Imagine that you are lying in a peaceful natural setting—perhaps a forest floor covered in moss or a tranquil sandy beach. You're sinking deeper into this soft surface. It's completely quiet, and you can hear the birds/the leaves/the wind/the waves, and the sunlight warms you. You feel very heavy. Thoughts come and go. They are completely indifferent and pass by like clouds in the sky. Observe them and let them drift away.
2. Now, focus on your hands. Tense your hands and fingers for a few seconds, feeling the tension in the muscles. Exhale and release all the tension in your hands completely. Feel the relaxation spreading through your hands, warm and heavy. Feel your hands becoming heavier and warmer with each breath.
3. Now, focus on your arms. Inhale and tense your forearms and upper arms. Exhale and release the tension as you breathe out. Feel how your forearms and upper arms become heavy and warm. Very heavy and warm. Feel your arms becoming more relaxed and heavier with each breath. Your thoughts are like clouds in the sky, passing by, fast and slow, light and dark. You can let them go.
4. Shift your attention to your shoulders. Lift your shoulders for a few seconds and tense them. Exhale and release the tension as you breathe out. Feel how your shoulders become heavy and warm. Very heavy and warm. Feel your shoulders becoming more relaxed and heavier with each breath.
5. Now, focus on your neck. Tighten the muscles in your neck as if you were tilting your head towards your chest. Exhale and release the tension in your neck. Feel your neck relaxing and sinking heavily into the surface beneath you. Your thoughts are like clouds in the sky, passing by, fast and slow, light and dark. You can let them go.
6. Shift your attention to your face. Tighten your facial muscles by furrowing your brow and pressing your lips together. Exhale and release the tension in your face. Feel every muscle in your face relaxing, smoothing out your forehead, and softening your cheeks. Your face is warm and soft. Warm and soft.
7. Direct your attention to your breath. Breathe deeply and evenly into your abdomen. Count to 4 as you inhale, hold your breath for 4 counts, exhale for 4 counts, and then pause for another 4 counts. Feel yourself becoming calmer with each breath. Your entire body is heavy and warm. Thoughts come and go. You can let them go. They are completely indifferent and pass by like clouds in the sky. Observe them, and let them drift away. Your heart is full of music, and your mind is completely empty.
8. Positive affirmations. While you breathe calmly into your abdomen, silently or in your thoughts, repeat positive affirmations (e.g.,):
"I am a talented musician and have worked hard enough for this moment."
"I am completely calm."
"I am strong."
"I give my best, and that is enough."
"I am good enough."
"I trust in my abilities."
"I am ready to share my passion and musicality with the audience."
"I conquer every challenge that comes my way."
"Nothing is impossible."
"Because I am worth it."
Continue to breathe calmly and evenly while repeating your personal affirmations several times. Imagine these positive thoughts taking root inside you and building your inner strength.
9. Imagine yourself standing or sitting on stage - relaxed, upright, and focused. You smile, and the spotlight warmly embraces you. The audience looks at you with kindness, and they are also smiling. You are completely calm. You pick up your instrument and play. The sound is warm and beautiful. The audience listens attentively, and you touch them with your music. Some smile, some have tears in their eyes. You are entirely present in this moment. Your mind is completely empty.
10. Breathe deeply and evenly into your abdomen. Count to 4 as you inhale, hold your breath for 4 counts, exhale for 4 counts, and then pause for another 4 counts. Feel yourself becoming calmer with each breath. Your entire body is heavy and warm.
11. Slowly count down from 10. When you reach 1, slowly open your eyes and return with a sense of calm and confidence.
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