The Art of Mental Training.pdf

TheArtofMentalTraining

ByDCGonzalezwithAliceMcVeigh

InspiredbyTrueEvents

Copyright©2006DanielC.Gonzalez.AllRightsReserved.

[email protected]

GonzoLaneMedia

TotheWarrior/Championwithinyou...

TABLEOFCONTENT

IntroductionANoteFromDCGonzChapter1:TheThree-MinuteLessonChapter2:OnAttitudeChapter3:GainingtheMentalEdgeChapter4:LearningtoFlyNavyJetsChapter5:TheImportanceofSelf-BeliefChapter6:ImagineeringandSelf-ConfidenceChapter7:TheCriticalThreeChapter8:UnderstandingtheMentalWarriorChapter9:ControllingAngerChapter10:ShotsFiredChapter11:OnLosingChapter12:FearofFailureChapter13:ControllingFearChapter14:OnPerformanceChokingChapter15:CoolUnderPressureChapter16:TheInternalCriticChapter17:TooIntenseChapter18:YourDreamChapter19:OnGoalsChapter20:DotheWorkChapter21:GettingThereChapter22:ChangingYourMentalStateChapter23:ThePresentChapter24:PreparetoWinChapter25:WalkOn

Introduction

IneversawLeo-taiangry,butitwashewhohadtaughtmehowtousetheangerenergyshoulditeverarise—andhowtoeffectivelyredirectit.

“Ratherthanlosecontrol,”hewouldtellme,“youmustlearnhowtousetheenergy.Youmustbecomelikeasmilingassassin,Danielsan,andchanneltheenergy;letithelpyourresolve.Ifyoulosecontroltotheenergy,youropponentwillwin.”

Itwastheuseofthisconceptthatledtothe“defeat”ofseveralofmyopponentswithoutmyevenhavingtofight.Sometimesnowordsarerequired,onlyeyecontact.Withthataloneoneismarkedoutaspredator,theotherasprey:onetheassassin,theotherthemark."Itisatthissubconsciouslevelofcommunication,"Leo-taioncetoldme,"thatonewinsafightwithouthavingtofight..."

Justaseasilyasheslippedintomylife,Leo-taislippedoutofit,oncehehadtaughtmeallthathe’dmeanttoteachme.Despiteallmybestefforts—andallmyresourcesasaFederalAgent—Icouldlocatenofinancialtrail,nopropertytrail,noaddress,nofamily,andnocontactpoint...hehadgone,leavingnothingbehindbeyondhisteachings;andmymemoryofthathalf-smileheusedtogivemewhenImanagedtosurprisehim.

ThelastthatIheardofLeo-taiwasmany,many,yearsago,second-hand,fromsourcesthatIdidn’tfeelIcouldtrust.Untilrecently,ataninvitationfunctioninNewYorkCity,Imetanelegantelderlylady,anIrishpsychic.Internationallyrecognizedandrespectedinherfield,shehadalsowrittenseveralbooksandwascurrentlyonaspeakingtourwhenourpathshappenedtocross.

“Youareateacher,”shesaidthemomentwemet,“Isensemanystudentsaroundyou.”

Ismiled,butgavehernothingneitherasconfirmationnordenial;yetshecontinued:“I’mgettingaveryclearmessagefromsomeonewhohascrossedoverandwhowantstotellyousomething.Hesaysthatyouwerefriendsnotonlyinthislifebutalsoasgreatwarriorsinanotherlifetime.Hewantsmetoletyouknowthatheiswithyouwhenyouteach.”

“Oh,really?”Isaid,usingthetoneofaseasonedFederalAgentwhodoesn’tbelieveasinglewordaninformantistellinghim.

“Yes,really.”Shereplied,ratherruffledbymyskepticism.“HesayshisnameisLeo-tai.”

“DidyousayLeo-tai?”Iaskedalittleshaken,takenaback.

“Yes,Leo-tai,”sherepeated,lookingawayslightlyasiflisteningorsearchingforadistantmemory.Thensheturnedbacktomewithsuddencertainty.

“Heisaveryoldsoul,youknow,agreatmasteroftheFarEast.Butpleasetellme,howisitthatyoucametoknowthisteacherandwhatisitthatyouteach?”

ButIcouldhardlyanswer...forknowingthatmyoldfriendwasdead.

ANoteFromDCGonz

WelcometotheArtofMentalTraining.

SportsMentalTraininghasbeencalledtheScienceofSuccess.Butmakenomistake.Ifyouimaginethatthelessonshereapplyonlytosportsandathletesyou’dbewrong.Forit’stheEverydayWarrior,fromallwalksoflife,andalltypesofscenarios,thatstandstobenefitimmenselyfromtheknowledgeandtechniquesthatlieahead.Nomatterwhatyoudo,orwhateverchallengesyouface,TheArtofMentalTrainingcanhelptakeyoutoanotherlevelofperformance,achievement,andpersonalsuccess.

Anytimethatyouarrivetoengage;event-energygetsmixedinwithwhateverisgoingoninsideyourheadatthetime.It’stheemotionsandfeelingsthatthismixtureproducesthatultimatelyendupaffectinghowwellweperform.

If,forexample,undesiredemotionslikenervousness,anger,orfear,happentosurfaceasaresultofthismixture,theWarrior/Championmusthavetherightknowledge,tools,andtechniquesathisdisposalsothathecanusethemtoensurethathisperformancedoesnotsuffer.

It’swhatchampionsknowhowtodowell—andit’ssomethingthateveryonecanlearnhowtodo.Butit’sonlythosewhosetouttolearnandpracticeperformancementaltrainingtechniquesthatgainallthebenefitsandachievethehighestlevelofresults.

Thebetteryourself-belief,internalself-talk,attitude,focus,andmentalclimatearegoingintoanevent,thebetteryoursituationwillbewhentheevent-energyispumpingthroughyou.

ByunderstandingwhattoshootforintermsoftheIdealMentalClimate,andhavingbeengiventheknowledge,tools,andtechniquesrequiredtoachieveit,theWarrior/Championisabletoempowerallaspectsofhisperformance.

Sojustforstarters...understandthis:

Whateverisgoingoninsideyourheadhaseverythingtodowithhowwellyouendupperforming.

Chapter1:TheThree-MinuteLesson

Asthemental-edgetrainerforuniversityathletics,itwaseasyformetospotwhichathleteswantedthementaltrainingandwhichathletesdidn’tcare.Thisparticularkidwasoneofthosewhojustwasn’tinterested.Whiletheotherswerelisteningandthinking,heyawnedandadmiredhisbiceps.Whiletheotherstudentsraisedquestionsorprovokeddiscussions,hewasonlyconcernedwiththephysicalaspectsofhissport:wrestling.Onlyafreshman,hewasenteringthebigleaguesnow—competingatNCAAlevelforthefirsttime—butthatdidn’tseemtoworryhimduringoursessions.

Whenitcametothecrunch,however,thepressureprovedtobejusttoomuch.Justafewminutesbeforehisfirstmatchatthislevel,herushedovertome,distraughtanddesperate,andstartedbeggingformentaltraininghelponthespot.He’djustlearnedthathe’ddrawnthetop-seededwrestlerinthetournament,aseasonedsenioraccustomedtoannihilatingopponentswithcomparativeease.Aschancewouldhaveit,myunbelieverwasabouttolearnavaluablelesson.

IlookedathimandIcouldn’thelpthinking:whataninterestingopportunity.Thiskidisreallyscared;he’sinacompletelydisempoweredstate.Clearly,he’snotreadytocompeteatanywherenearthelevelofhistruepotential.ArealmentalmessstoodinfrontofmeaskingifIcouldhelphim,while,inhismind’seye,hewasalreadysufferingahumiliatingdefeatatthehandsofhisopponent.Thekidwasveryshaken;andweonlyhadafewminutestoturnthisthingaround.Hewasupnext,andtheclockdidn’tshowmuchtimeleftbeforethecurrentmatchwouldend.

Withsolittletimeleft,whatcouldwedoIwondered?

Rightthen,IrememberedsomethingthatLeo-taihadtoldme.“Danielsan,oneshouldneverlookwhereonedoesnotwishtogo...”Ihadanidea.

“Areyoureadytotrustme?”Iaskedhim.

“Whateveryousay,coach.”

“Right.Thenstepoverhereandlet’sgetbusy.”

Afewminuteslater,whenhisnamewasannounced,Iwalkedwithhimtotheedgeofthemat.Hehadn’ttakenhisfocusfromhistaskforasinglesecond.AllI’ddonewastoprovidehimwiththementaltechnique;hedidtherestinsidehishead.

Letmetellyou,whenthatkidsteppedontothemathewasaforceofdominance,confidence,andtechnique.Withinafewminuteshewentfromafearfulfreshmanwrestlerheadingforacrushingdefeat,toanunchainedgladiator,achampionwhoownedthearena.Hehelpedtocreateoneofthemostexcitinghigh-scoring,action-packedmatchesofthetournament.Thematchwentthefulldistance,andintheendmyunbelieverhadlostthematchbyonlyonepoint.Thecrowdcouldn’tbelievetheireyes.Theirchampionhadbarelysurvivedhisfirstmatch!

Whathedidisnotdifficult:nomagic,nohypnosis,nosmokeormirrors.Isimplyguidedhimthroughaprocesswiththreesimpleinstructions.Igavehimoneminutetodealwitheachinstruction,beforegivinghimthenextone.Inthatshorttimehewasabletochangehisstatecompletely.

IpromisethatIwillteachyouexactlyhowtodothisforyourselfalittlelaterinthebook—andmuchmore—butfirst,let’sthinkaboutwhatthisreal-lifeexperiencebringstolight.

Ineedyoutorecallanoccasionwhenyouperformedatyourbest—andthenrememberatimewhenyouwereatyourworst.Nowwhenyoulookatthosetwoperformances,Iwantyoutobehonestwithyourselfandask,whatmadethemostdifferencebetweenthetwo?Couldithavebeenyourmentalstatethatmadethemostdifference?

Mostathleteswilladmitthatabigpartofthedifferencewasexactlythat,andthattheperformancedifferencehadeverythingtodowiththeirmentalstate.Inthecaseofmyunbeliever,thedifferencebetweenwhatwaspromisingtobeoneofhisworstperformancesever,andwhathadturnedouttobeoneofhisbestperformancesever,was,afterall...mostlymental.

Andthat’stheimportantpoint:nomatterwhatyourgameis,orwhatthechallengeis,thedifferencebetweengreatperformancesandaverageperformancesismostlymental.Onceyoureachacertainlevelofskill,it’syourmentalskillsthatstartmakingallthedifference.Thebettertheyare,thebetteryoubecome—andthebetteryourresultswillbe.

Someprofessionalathleteswilltellyouthattheyspendconsiderabletimeonmentaltraining.They’lltellyouhowimportantitistoreadbooks,practicementaltechniques,andbecomeaccomplishedatusingrelaxationandimagery,becausetheyknowfromexperiencehowithelpstheirperformance.Championsknowthatthementalgamecanteachanyonehowtostayfocused,goal-oriented,andmotivatedtosucceed,aswellashowtobetterdealwithbothtemporarysetbacksandrealadversity.

TheMentalWarriorunderstandsthattimespentonthementalgamewillpayoffwithimprovedperformance—sometimesalmostinstantly.TheWarrior/Championlearnstousetechniquesthathelphimgetoutofhisownway,sohecanreachthenextpossiblelevelofperformance,notbyrandomchance,butbyfocusedchoice,overandoveragain.

It’snotthatdifficult.Lookatwhatmyunbelieverwasabletodowithinafewminutesofbeginningtoapplymentaltrainingtechniques.

Remember:Powerfulmentaltechniquesareuser-friendlyandcapableofdeliveringresultsveryquickly.

Chapter2:OnAttitude

DuringonelessonInoticedLeo-tailookingatmeasifhewastryingtodecidewhetherIwasreallylistening.

“Abadattitudecancostyoueverything,Danielsan;itaffectsnotonlyhowyoufeel,butalsohowyouperform.Thisyoumustremember,forwhenyouteach,”hetoldme.

That’showhe’dstartsometimes.Justthrowsomethingouttoseeifhe’dcaughtmyattention.

Irememberteasinghimonce,saying,“Iknowwhenyoudothat.”

“What?”heaskedinnocently.

“Youknow,checktoseeifI’mreallylistening.”

“Really?AnddidyouknowthatIknowwhenyouknowthatyouthinkyouknowwhatI’mdoing?”

Thetruthis:Iwaslistening,it’sjustthathisteachingmethodwassospontaneousthat,nomatterwhatmoodIwascomingfrom,Ihadtosetitasiderightawayashestarted,orImightaccidentallyoffendthecreativeoldsoul...So,Iresponded,“WhatdoyoumeanforwhenIteach?”

“Ohsomeday,I’msureyouwill,”hesaid.“Now,alwaysremember,awarriorlearnshowtocontrolhisinternalmentalclimate.Andhavingagoodattitudehelpshimtoachievethatcontrolbycreatinganexpectationofsuccess.Therightattitudehelpsempowerhimtotakethenecessaryactionsandtofocusonthethingsthatmustbedone—agoodattitudecanmakeallthedifference.”

“Why?”Iasked.“Whatmakesitsopowerful?”

“Thereasonisquitesimple,”hesaid.“It’sbecauseagoodattitude,apositiveattitude,createsoptimism,positiveenergy.Andpositiveenergyismuchbetteratsettinggoodthingsintomotionthannegativeenergyis.Warriorswithnegativeattitudesbecomevictimsoftheirownnegativeoutlook;theylose

becausetheirownnegativitydrainsthem.Winninghasalottodowithhavingagoodattitude.Notonlyincompetition,Danielsan,butalsoinlifegenerally.Youmustalwaysrememberthat.”

Manyyearslatermymindflashedbacktothatlesson.

Iwasdealingwithaneliteathletetryingtocometotermswithaverytoughcompetitiveloss.Whilestilldeeplyhurt,heaskedme,“What’stheuseofworkingonkeepingapositiveattitude?Itdidn’tseemtohelpme—didit?”

It’sattimeslikethesethatIwishLeo-taicouldstepin.Whenanathleteisdevastatedonemusttreadlightly.IsetouttotryandexplainwhatLeo-taihadtaughtme(andhadsomehowknownthatIwouldneedtohelpsomeoneelseunderstandoneday).

“Listen,”Itoldhim,“Iknowyou’reupset,andIalsoknowhowharditis,becauseI’vebeenonthispathbeforeyou.ButI’mheretotellyou,asawiseoldteacheroncetoldme,thatworkingonkeepingapositiveattitudeiswhatwillhelpyouworkthroughthisbadpatch.Apositiveattitudewillcreatetheopportunityforagreatcomebackorforagreatperformance—Apositiveattitudeneverworksagainstyou.Butanegativeattitudewillalwaysfindawaytoworkagainstyou.Evenifonefindsawaytowindespiteabadattitude,thefactisthathecouldalwayshaveperformedbetterstill.”

LikeLeo-taiusedtodowithme,Icaughtmyselflookingtoseeifmyathletewaslistening.Idon’tliketoofferupwhatLeo-taitaughtmeifIsenseanathleteistunedout.Inhiscaseheseemedtobelistening,soIfeltencouragedtogoon.

“Achampionteacheshimselftheskillofturningthingsaroundinsidehishead,”Iexplained.“Helearnshowtolookatanegativesetbackbothastemporary,andevenasanopportunityforpositivechange.Heknowsthatthethingshecanlearnfromhislosswillmakehimevenbetter,evenstronger,inthelongrun.TheMentalWarriorlearnsfromhissetbacksandhedoesn’tallowthemtodistracthimfromreachinghistruepotential.

“Sokeepyourself-talkpositive.Keepyouroutlookpositive.Bydoingso,yougiveyourselfthebestchancetoperformwell.Takeonyourinnerfeelingswithcourageanddetermination;andneverallowabadattitudetoholdyoubackfromachievingthelevelofpersonalsuccessthatyouarecapableof.

“Neverbeatyourselfupafteraloss—there’salwayssomethingpositivetobegained,somethingtobelearned,evenfromanegativesituation.”

“Irememberhowafteranespeciallytoughanddisappointinglossoneofmykidchampionssummeditup.‘Iwasdoingwell,’hetoldme.‘I’mbetterthanheis.I’mnotsurewhathappened—butnexttimehewon’tbesolucky.”

"Soyousee?Youmustchoosetostaypositive,”Itoldhim,“Evenakidcandoit.”

“Iknow,”hesaidslowly,“Butrightnow,Ijustfeelsobad,Ifeelsolow.”

Iunderstoodtheheavinessinhisheart,thedisappointment,andasLeo-taihadtaughtme,Iwantedhimtounderstandthathehadthepowertoturnthisthingaroundinhishead.

“Look,trythis,”Ipointeduptotheclockonthewall.“Giveyourselfjustfivemoreminutestofeelbadaboutthisthingifyoureallyfeelyouneedto,andthenafterthosefiveminutesareup,decidetostartseeingtheexperienceasanopportunitytohelpyoufigureouthowtocreateapositivechangeinthelevelofyourplay.Turnitaroundinyourhead.”Iurged.

Helookedupatmeandnodded.Mentalcontrolstartswithadecision.Itwasclearthatwehadadeal.

Fiveminuteslater,Iwatchedhimwalkoutofthatlockerroomrightontime,justasI’dexpectedhimto.Youcouldtellbythewayhewalkedthatthedecisionhadbeenmade.Thetemporarysetbackhadnowbecomeanopportunityforpositivechange.Hehadturnedthingsaroundinhishead.Hewasfocusedontheopportunitiesthatlayaheadforpositivechange.Hehaddecidedthathisattitudewouldbepositive.

It'snotalwayseasy;ittakesadecisionandacommitmenttoadifferentpointofview.

Championscandothat—andsocanyou.

Remember:TheWarrior/Championunderstandsthatabadattitudecancosthimeverything.Itaffectsnotonlyhowyoufeel,butalsohowyouperform.

Chapter3:GainingtheMentalEdge

Sportspsychologystudieswhatsuccessfulpeopledo.Oneofthemostprofoundthingsvalidatedthroughstudyafterstudyofmanygreatathletes,isthatifyoutakeagroupofathleteswithequalabilityandsomereceivementaltrainingwhileothersdonot,theoneswhoweregivenmentaltrainingwillalwaysoutperformthosewithout.Why?Simple:becausethosewhousementaltrainingskillsdevelopaMentalEdge.

Once,whenIwasyoung,mygrandfathertookmetoseethelegendarysoccerplayerfromBrazil–Pelé—atTampaStadium.

I’llneverforgetthatwarmsummernight,ashedominatedthegamewiththreeelectrifyinggoals.Thatwasalongtimeago,butI’llalwaysrememberthewayhedodgeddownthefield,feintedandswervedonadimetogetpastdefenders,theballseeminglygluedtohisfeet—untilheletitflyinsidethegoalposts.

Yearslater,IcameacrossastoryaboutPeléinthewritingsofthelateGaryMack,anotedsportsmentaltrainerwithwhomPeléhadsharedwhatheconsideredtobethetwokeystowinning–EnthusiasmandaMentalEdge.

PelétoldGaryabouttheroutineheusedbeforeeverygameheplayed.Hewouldgointothelockerroomaboutanhourearlyandfindaprivatecornerinthelockerroom.Thenhewouldliedownusingatowelasapillowandcoverhiseyes.

Peléexplainedhowhebegantowatchafilminhismind’seye:afilmofhimselfasakidplayingsocceronthebeachinBrazil.Heletthis“movie”bringbackgloriousmemoriesofthesand,thewarmsunonhisback,theoceanbreezefeatheringhistemples.Hewouldvividlyrecallthethrillofthegame,thejoythatitbroughttohim;hewouldimmersehimselfinhisloveofthegame,allowinghimselftorelivethoseglowingmemories.Allowinghimselftofeelthem.

Inshort,beforeeverysinglegameheplayed,Pelémadesuretoputhimselfintouchwithhispureloveofhissport.

ThenPelémovedforwardinhismentalmovie.Pelédescribedhowhebegantoreviewandwatchhimselfrelivesomeofhisgreatestmomentsinworldcompetitions.Hetalkedaboutlettinghimselffeelandenjoytheintensityofthosewinningfeelingsoverandoveragain.Hetalkedabouthowcrucialitwasforhimtomakeastrongconnectionwiththosefeelingsandimagesinhispastbeforeheproceededtoimaginehimselfperformingathisabsolutepeakintheupcomingevent.

FinallyPelétoldGarythathewouldseehimselfashewasabouttobecome:playingbrilliantly,scoringgoals,dribblingpastdefendersinamentalmoviemadeupofpositiveimageswithstrongfeelingsofenjoymentandtriumph.Heimaginedeverythingbeforeiteverhappened:thecrowd,theatmosphere,thefield,hisownteam,hisopponents,hesawhimselfplayingirresistiblylikeachampion—asaforcethatcouldnotbestopped.Butmostimportant,hetoldGary,wastorememberthatitwasnotjustaboutvisionandimagery,butalsoaboutfeelingtheemotionsassociatedwithsuccess.Hepointedoutthathevividlyimaginedhowgooditallfelt.

Onlyafteraboutahalf-hourofrelaxationandmentalrehearsal,wouldPelébegintostretchandpreparehismusclesforthejobtheyhadtodo.Bythenhecouldrelaxbecausehehadalreadyprimedhismindforvictory.Bythetimehe’djoggedintothestadium,hewas(almostliterally)unstoppable.Physicallyandmentallyhewasarmedandfortifiedtowin.Noonecouldtouchhim.

InthatshorttimewithGary,Pelésharedwithusexactlyhowtotapintowhatheconsideredthetwoessentialkeystowinning:EnthusiasmandaMentalEdge.

Isharethislessonwithallmyclientsandsuggestthattheytoocreateaninternalplace,aplacewheretheirmindscangobeforeanyeventinordertorehearse,visualize,feel,andprepareexactlyasPeléusedto.Thisiswhereyougotoplayandwatchyour“mentalhighlighttapes”;thisiswhereyouonceagainconnectwiththefunandloveofyoursport,tofeelthatwinningfeeling.Mostofall,thisiswhereyougotomentallyprepareyourselfandtogainthementaledgebeforebattle.

Fortheathletewho’sjuststartingoutandwhomaynothavepastsuccessestoreplay,Isuggestthattheypretendthattheydoandthattheywatchthemselvesasiftheydid.Afterall,it’syourmovie!—you’reitsdirectorandproducer,itseditorandwriter;themoreimaginationyoucansqueezeintoitthebetter.MixinsomeenthusiasmwithyourimageryandnowbothofPelé'skeystowinningareintheformula.It’salsoimportanttopracticeseeingyourselfovercoming

adversityandstayingincontrolwhatevermightarise.Thisdoesn’tmakeforarrogance—thoughitmightsoundlikeit.Itcreatesconfidence.Confidenceisdifferentfromarrogance;andconfidenceisoneofthekeystoperformingwell.

UsethesameroutinethatPelédidtogetthingsgoingforyourself.Practicemixingrelaxation,imagery,feelings,andenthusiasm,priortocompetitioninapre-gameroutine,inordertogainamentaledgeandasuresenseofconfidencegoingintotheevent.Inthislessonyouhaveoneofthemostsuccessfulathletesintheworldtellingyouhowhewentaboutpreparingforcompetition.

Pearlsofwisdom.

Remember:Onemustconsistentlypracticementalskillsandpre-gameroutinesinordertotapone’sfullpotential.

Chapter4:LearningtoFlyNavyJets

ShortlyafterarrivingatAviationOfficer'sCandidateSchoolinPensacolaFlorida,theyoungcollegegradsgettomeettheirDrillInstructors.

TheMarineDrillInstructorswehadduringthoseinitialfivemonthsofaviationmilitaryindoctrinationarethebesttheMarineCorpshastooffer.TheseDrillInstructorshadearnedtherighttobebroughtonboardNavalAviationSchoolsCommand,andtheirjobwastoseekoutandeliminateanymentallyweakcandidateswhomayhavefoundthemselveswronglyassignedtotheaviationprogram.Theyaremethodical,effective,andprofessionalintheirapproach,andtheyeventuallygetaroundtoworkingoneverysinglecandidate.Ifyoudon’thaveamentalgame,you’renotlikelytomakeitthrough.Forthoseofuswhosurvived,itwasofftoflightschoolasnewlycommissionedNavalOfficers.

Itwasn’tlongbeforeoneofmyclassmatessoughtmeoutforsomeadviceregardingacertainflightinstructor.Someoftheseinstructorswereprettyintenseandtheenvironmenttheywereabletocreatefromthebackseatofthecockpitcanmakethementalpartofanytrainingmissionverychallenging.Atanyrate,myfriendJohnhadbeentoldthathehadtodoaflightoveragain.Notgood.Infact,ifthathappenedtwicehewasindangerofbeingkickedoutofflightschool.Inadditiontothatworry,hehadsomebadvibesabouthavingtoflywiththatinstructoragain.

“Tellmewhatwentwrongthelasttime,”Isuggested.“Whatwasgoingthroughyourheadwhenitturnedugly?”

Hetriedtoremember.

“Well,becauseofbadweatherIwasbeingvectoredallaround,whichshiftedtheentiretrainingmissiononthespot.AsIsoughttoregaincontrolofthesituationIkeptthinking:Whyme,whydoIgetthelousyweather?Whatisthisinstructor’sproblem,whyishegunningforme?Whatelsecangowrong?WhathaveIdonetodeserveallthishassle?”

Johnlookedatmeandshrugged.“Youknowhowitis,someidiotinstructorscreamingatthetopofhislungs,creatinghavoc,hittingswitches,callingfor

emergencyprocedures,allthatstuff!”Johnreflectedforasecond.“Morethananythingelse,Irememberfeelingrushed.”

“Sinceyoufeltrushed,youprobablydidrush,”Itoldhim,“Andwhenthathappensitinterfereswithourperformance,whateveritiswe’retryingtodo.Rushingautomaticallyincreasestension,whichcausesmoremistakestohappen.Moremistakesbringonmoretension.It’saviciouscycle:themoremistakeswemake,themorefrustratingitbecomes,andtheeasieritisforustoloseourmentalfocus...Theruleis:don’trushwhenthepressure’son—smoothisfast.Breathe,pause,andlearntogatheryourself—butnever,ever,allowyourselftorushyourgame.”

“IalsorememberthatIbegantosecond-guessmyself.”saidJohn.“Thatdidn’thelpeither.”

"Right.Ifyoubegintoover-analyzethesituation,thatcankick-startalotofnegativeself-talk.IrememberwhenmymartialartsinstructorLeo-taiwouldnotice,he'dshakehishead,andtellmethatIneededtostartbyshuttingdownthenegativeself-talk,thatIneededtoquitfightingmyself.”

“How?”askedJohn.

“Hetaughtmetointerruptanynegativeself-talktheinstantInoticeditandreplaceitbyfiringoffpositiveself-talk.Thingslike:I’mfast;I’mfocused;I’mgood.Healwayssaidnottoletnegativethoughtsgetinyourway.Youhavetocancelthenegativityandfeedyourself-beliefinstead.Thiswillimproveyourconcentration,andloweryourleveloftension,whichwillhelpyoutoperformbetter.Shuttingdownnegativeself-talk,beginsbyinterruptingit,andtheninstantlyreplacingit.”

Johnwaslistening.

“Thatmakessense,”headmitted.“Troubleis,Istillthinkthatthisguyisouttogetmepersonally.”

“OK,sothatmakeshimaseriousopponent.Andwithaseriousopponentyouhavetogetaclearideainyourheadofwhatyouneedinordertobeathim.Onceyouareclearonwhatyoumustdotowin,youhavetostayfocusedonthemostimportanttaskathand,sothat—nomatterwhathethrowsatyou—he’sunabletodisruptyourtask-consciousness.

Youcan’tlethimrattleyou,tocomebetweenyouandwhatyouintendtodo.If

hedisruptsyourtask-consciousness,hewins–andyoulose,especiallyinjettraining.You’vegottostaytask-focused.Youcan’tletyouropponenttakethatfromyou.”

“That’sexactlywhathappenedlasttimewewentup,”Johnadmitted.“Andthat’swhatreallyworriesme.Youknowhowcrazyitgetsupthere.We’removingreallyfast.Onceherattledme,itallwentdownhill.Frankly,I’malittlespookedhavingtoflywiththisinstructoragain.Iimagineitfeelskindoflikehavingtofightsomeguywhoknockedyoudownbefore.”

“Anyonecanlandaluckypunch,”Itoldhim.“Snapoutofit.Thepastdoesnotequalthefuture!Leaveyourbadexperiencewiththisguyinthepast,whereitbelongs.Don’tsabotageyournextperformancebyfeedingyourbrainnegativefeelingsaboutaneventthatisstilloutinthefuture.TheArtofMentalTrainingteachesthatourperformanceactionwillfollowthementalthoughtsandimagesweentertain.Inotherwords:you’llgetwhatyouseeinyourmind’seye.Thebrainhelpsyouachieveyourgoalswhenyoushowittheresultsthatyouwantittoproduceforyou,sobesurenevertodwellonimagesorfeelingsofoutcomesthatyoudefinitelydon’twant.”

“Meaning?”askedJohn.

“Meaningthatoneofthemostimportantthingsaboutcompetingatanythingislearninghowtoenteracompetitionmentallypreparedtodoyourbest...Beyondshuttingdownthenegativeself-talktheinstantitappears,Iwantyoutoworkonconnectingfeelingsandimagesofsuccesswiththepreciseeventthatliesbeforeyou.Youhavetoshowyourmindwhatyouwanttohavehappenthenexttimeyou’reflyingwiththisinstructor.Andyouhavetostartdoingthistypeofmentaltrainingasfaraheadoftheactualeventaspossible.”

Overthenextcoupleofweeks,Johnsetsometimeasidetopracticesome“Imagineering”(asyou’lllearninalessonthatliesahead)duringdailyrelaxationsessions.Duringthesetimesheallowedonlyimagesandfeelingsofvictoryandsuccesstobeassociatedinhismindwiththeupcomingeventwhenhewouldmeethisopponent.

Usinghismind’seye,heimaginedhimself,ingreatdetail,astheultimatemilitaryaviationprofessionaldoinghisverybestundersituationsofextremepressure.Hepracticedseeingandfeelinghimselfhavinganintenseabilitytostaytask-consciousandtask-focused—nomatterwhat.Hecouldevenseeandfeelhimselfshuttingdownanynegativeself-talktheinstantitaroseand

replacingitwithempoweringself-talk.

Hiseffortspaidoff!Johnlatertoldmehowhehadbeatenhisopponentthenexttwotimestheyhadmetoverthenextseveralweeks:andtodayJohnisaseasonedcaptainflyingwithamajorairline.

Whatthistruestoryteachesusisthatbyusingsportsmentaltrainingtechniquesyoucanovercomeobstaclesthatmightotherwisehavestoppedyoufromachievinggoalsthatareimportanttoyououtsidetherealmofsports.Inotherwords,whenusedcorrectly,mentaltechniquescanhelpyouachieveyourdreams.

Remember:Interruptnegativeself-talkandimagesthemomenttheyarise,shutthemdownonthespot.Replacethemwithpositiveself-talkandpositiveimages.Concentrateonshowingyourbrainexactlywhatitisthatyouwanttoachieve,neverdwellonwhatyoudonotwanttohappen.

Chapter5:TheImportanceofSelf-BeliefIrememberonceupinWashingtonState,Leo-taiandIwerehikingalongpartofthePacificCrestTrail.Leo-tailovedthebeautyofthosemountains.Therewemetastrangeguy,possiblyayounghermit,whobentourearswithwild-eyedwarningsofaliensandUFO’sallaroundthelocalwildernessafterdark.

Thatnightatcamp,afterjokingandlaughingabouttheguy’sspookyalienstories,Leo-taiandIsensedthepresenceof...someone.Webothstoodupatthesamemomentandlookedoutintothedark.Allaroundusattheedgeofthedarknessweremanypairsofunblinking,yellowisheyes.Icouldn’tfigureoutwhatsortofcreaturesthoseeyesbelongedto,buttheywereallaroundusinthedark,reflectedbythelightofourdyingfire.I’mnotgoingtolie:IfeltalittlenervousasIcountedsevenseparatepairsofeyes.

Leo-taiwasverycalm;butIimmediatelystartedhurlingrocks—hard.Ifigurediftheywerealiens,Iwasgoingtoknockatleastoneofthemoutbycrackinghisskullwithmyrock-solidfastball.

Meanwhile,Leo-taifannedthefirebacktolife.

“Youbetterhelpmeouthere,”Iurgedhim.“They’renotgoingaway!”

Leo-taiturnedfromthefireandstartedthrowingrockswithfocusedaccuracy.Notbadforanoldguy,Ithought.Still,weweresooutnumbereditwasscary,andthesilenceofthecreaturesallarounduswasveryunnerving.Then,suddenly,wecaughtaglimpseofwhomwewerefacing.

Apackofhuge,fearless,maraudingraccoons!Theywerewild;theyweremean;andtheywerecomingin—clearlywantingsomefood.Wefoughthardastheyrepeatedlychargedusandtriedtointimidateusintorunning.Theyseemtohaveabsolutelynofearofusatall.Iwonderediftheyhadrabies.

Afterseveralminutesofchargesandcounter-attacks,Leo-taisomehowsensedwhotheleaderofthepackwas.Andpayingnoattentiontoseveralcloser

raccoons,hecaughthimrightbetweentheeyeswitharocktravellingatthespeedofsound.Itwasthemostaccurateshotanyonecouldhaveaskedfor.

Bang!“Whowantssome!?”Leo-taiexclaimed.Theleaderrockedback,stunned,andthenquicklytookoffrunning,withhisentirepackbehindhim.

“Greatshot,”Isaid,breathinghard.“Butwhatwasthatallabout?Sincewhendidraccoonsrunaroundbehavinglikethat?”

Leo-taismiledshakinghishead.“Averyfearlessgrouptheywere.”

Thenheaskedmeaquestion,“Danielsan,didyoueverthinkthatweweren’tgoingtowin?”

Ithoughtback.

“Notreally,”Isaid.“AllIknewwasthatthiswasdarnserious,thatitwastimetofight,andthatfightingwasexactlywhatIwasgoingtodo.”

Myteachersmiled.

“Verygood,Danielsan.Self-belief.Youmustalwaysbeginbybelievingthatyouhavewhatittakes.Whenthepressureison,themoreyoubelieveinyourself,thebetteryourperformancewillbe.Withoutstrongself-belief,thewarriorwindsupnowhere.Youhavetobelievethatyoucanwin;thenthatself-beliefputsyouinapositiontowin.”

“Areyou’retalkingaboutconfidence?”Iasked.

“Notcompletely.Confidenceisaby-productofstrongself-belief.Themorepowerfulhisself-belief,themoreconfidencethewarriorisabletosummonsupwhenthepressureison.Andthestrongerhisself-belief,thebetterhisperformancewillbe.”

“Soself-beliefbringsonaconfidencethatcanempowerus?”

“Indeed.Whenyoureallybelievethatyoucanwin,Danielsan,somethingextremelypowerfulissetintomotion.

Soinordertohelpbuildthestrongestself-beliefsystemhecanhave,aWarrior/Championlearnstouseimaginationtoseehimselfinhismind’seyeaccomplishinghismostdesiredsuccesswhileinadeeprelaxedstateofawareness.Thisisthekeytoimprovingself-belief,thefoundationofwhichliesdeepinsidethemind.”

WhatLeo-taimeantwasthatwhileourself-beliefsystemisformedovertheyearsbyexperiences,memories,andoutsideinfluences—anyonecanstillrefineandbuilduphisownself-beliefsystembyusingthetoolsofrelaxationandimagination.Thechampionseesandfeelshimselfsucceedinginhismind’seye,manytimesover,longbeforeheactuallyarrivesforthecompetition.Thisishowheimproveshisself-belieffrominside.

“Teachthem,Danielsan,thattheWarrior/Championgoeswithin.”

AndwiththatLeo-taidisappearedbehindtheflapsofhistent.

Hmmm,Ithought.That'skindofdramatic.What’shethinking?HemustbeverysurethatIhavenoquestionstoask—andthatthepackofraccoonsaren’tcomingback.

“Hey,doesthatmeanyou’redoneforthenight?”Iaskedhim.

“Hastamañana,”saidthevoicefrominsidethetent.“Iammucholderthanyoumyfriend—andI’mtired.”

Icouldn’thelpbutaskinghimjustonemorequestion.

“Okay,”Isaid,“butwhatiftheraccoonscomebackagain?”

Withouthesitation,camethereply,“Why—theanswerisquiteclear,Danielsan.Iftheyattackagain...thentheyshallloseagain.”

Remember:It’sself-beliefthatgetseverythinggoing.

Chapter6:ImagineeringandSelf-Confidence

Imagineering—thetechniqueofshowingourmindshowwewantthingstogo;andatermfirstcoinedbythelegendarydreamer,WaltDisney.WeshouldalltakehisadviceandallowourselvestopracticesensoryrichImagineering.ChampionsuseImagineeringpriortotheirevents.It'salsooftenusedbypeopleinordertohelpthemachievethesuccessfulcompletionofaprojectoranimportantgoalovertime.Thissimplepracticehasbeenproventobesoessentialandsoeffective,thattheathletewhofailstopracticethetechniqueapparentlyneverplaystohistruepotential.(Interestingly,thesameresultshavebeenobservedwithactorsandmusicians,aswell.)Forperformanceofanykind,mentalpreparationisasimportantasphysicaltraining.Soifyouleave“Imagineering”outofyourpreparation,youwillbehurtingyourselfandhelpingyouropponent.

Imaginesteppingintocompetitionhavingseenandfelttheentireexperiencebefore;fromthecrowdtothecoaches,fromthevenuetoyourownperformance,allinyourownmind.It’safascinatingexperience.Itcreatesanincrediblefeelingofconfidence.

What’sreallythekeywithImagineeringisthatyounotonlyseeandwatch,butthatyouactuallyfeelyourselfsucceeding,overandoveragain.Makesurethatyoubringemotionintoyourmentalpractice.Practicefeelingsalongwithimagesincludingthoserelatedtoyourovercomingadversityandbeingabletosuccessfullyfightyourwayoutofchallengingpredicamentsorsituations.

NeverallowyourselftoentertainimagesorfeelingsofdefeatduringyourImagineeringsessions.Thisisbecausewhateverimpressionsreachthesubconsciousminditwillacceptasbeingtrue—andwhatitbelievestobetrueaffectsyourperformance.Feeditempowering,successfulimagesandfeelings,anditdeliversperformance,drive,andmotivationfromdeepwithinyourselfinlinewiththoseimagesandfeelings.

However,ifyoufeeditsuggestionsofworriesorfailurethenyouwilldefeat

yourself—withnootheropponentnecessary.

Success,victory,andyourabilitytoeffectivelyovercomeadversity,iswhatyoumustrehearse,rehearse,andrehearseagain.Relax,bestill,andinyourmind-youmustseeit,feelit,andacceptthatitiscomingyourway.Thisprocessofconditioningforsuccessset'sthingsinmotion.Itcreatesconfidenceandconfidenceisoneofthemostsignificantby-productsofgoodmentaltraining.Themostpowerfulconfidencecomesastheresultofbothphysicalandmentalpreparation—andwinningandachievementhaseverythingtodowithpreparation.

Ifyouthinkyou’reconfidentnow,andyou’renotusingmentaltrainingtechniques,thenyoureallycan’tevenbegintoknowwhatyou’remissingorunderstandhowmuchyoustoodtoimprovewithmentaltraining—thatinsightcomesonlythroughitspractice.

Remember:Imagineeringisvitalbecauseitleadstogreaterself-beliefandgreaterconfidence,whichinturnleadstobetterperformanceandachievements.

Chapter7:TheCriticalThree

Breathing,relaxation,andimageryarementionedthroughoutthelessonssooftenbecausethey’resuchfundamentallyimportanttoolsfortheWarrior/Champion.Icallthem“TheCriticalThree.”IrememberhowoftenLeo-taispokeofallthree.They’reallcrucialinordertohelpcreatetheIdealMentalClimatefromwhichpeakperformancespringsforth.

Sometimesclientstendtogetover-analyticalaboutthe“right”waytopracticebreathingorthe“right”waytogodeepintorelaxation.It’salwaysfuntoshowthemthatinreality,it’smucheasierthantheyeverthoughtitcouldbe.

Firstlet’slearnaboutbreathing.

IhaveamemoryofLeo-taifromatimewhenIhadbeenwatchinghimhighuponamountain,andsoneartheedgethatIworriedhemightfall.Hewaspracticingwhathecalledhisfocusedbreathing,hishandssometimesflowingtotherhythmofhisbreathinginslowandbalancedcircularmotions,andsometimesnot.

Hehadtaughtmetodojustashewasdoing,todrawtheairindeeplyandslowlytothebottomofmylungsthroughmynose,whileexpandingthediaphragm.Then,afterholdingitmomentarily,heslowlypushedtheairoutofthelungsbydrawingthediaphragmin.Heexplainedthatit’simportanttolettheairoutthrougharelaxedandslightlyopenedmouthwhilekeepingthetipofthetonguepressedlightlyagainsttheridgebehindthefrontteeth,withthetonguetouchingtheroofofthemouth.

AfterwardsIaskedhimwhatwasgoingthroughhismindashepracticedhisbreathing.

“Nothing,”hesaid,“Ijusttrytoobservemybreathing:that’sall.Ifathoughtcomestome,Ipayitnoattentionanditsoonflowsaway.ThemoreIfocusonthebreathing,themoreIobservethebreathing,thequietermythoughtsbecome.Andalso,noticethatIcanpracticethebreathingwithoutanyformwhatsoever,wheneverIneed.”

“Whatdoyoumean,withoutanyform?”Iasked.

“IcanpracticemyfocusedbreathingwheneverIwant,evennowasIsitandvisitwithyou.”Hetoldme.“Ipracticefocusedbreathingtohelpkeepmecentered—tohelpbringmebacktothepresent.Icandoitwithoutform.Youdonotseememovingaroundorflowingasatai-chimasterdoesdoyou?YetstillIampracticingmyfocusedbreathing.”

I’llneverknowwhy,butthesurenessandsimplicityofthewordsthathespokethatdayhaveneverleftme.I’mgratefulforthatbecauseI’velearnedthroughexperiencethatit’sthroughthefocusedbreathingthathetaughtmethatI’vealwaysbeenabletobegintoachievethementalcontrolorfocusthatwasrequiredforwhateverseriouschallengeImayhavebeenfacingatthetime.

Sofromnowon,wheneverfocusedbreathingismentionedinanyofourotherlessonsyou’llknowexactlywhatwearedescribing,howit’sdone,andwhyit’spartofthemixoftoolsthathelpsusachievementalcontrol.It’simportanttopracticefocusedbreathingifonehopestoeverbeabletoharnessthepowerofthetechnique.

ThereisasecondimportantconceptmentionedthroughouttheArtofMentalTrainingthatLeo-tainevertiredofexplaining,timeandtimeagain,yearafteryear.Letmeexplainashedidtome:theconceptofrelaxation...bothmentalandphysical.

Whatdowemeanbyrelaxation?AndwhyisrelaxationpracticesoimportantfortheathleteandMentalWarrior?Relaxationmattersbecausewhenusedwithmentalimageryitfacilitatesandallowsourinner(subconscious)mindtoclearlyseeoursuccessimageryandfeeloursuccessfeelings.

It’sonlywhenweareinadeepstateofrelaxationthattheconsciousmindquitsactingasafilterfortheinnermind.It'swhenthecriticalconsciousmindissetasidethroughrelaxation(forseveralminutes)thatourImagineeringcanreachtheinnerminddirectly.Amongotherthings,theinnermindisagoal-strivingmechanism.Showityourgoalsthroughimageryandwithfeelingsofthemashavingalreadybeenaccomplished...anditsetsouttohelpyoumakeitso.Itacceptstheinputasbeingtrue.Seeminglysayingtoitself,ifthisistrue,thenthesemustbetheactionsthatImustbetakingthathelpmakeitso.

Andthat’scriticallyimportantbecausebyblendingbreathing,relaxationandthethirdcriticalelementImagineering,thementalathleteisabletotapaninnerresourcedesignedtohelphimachievehisgoals.

Comingfromwithin,yourmotivationandvolitionbecomestrongerandmorefocused.Fromwithin,you’llsoonfindyourselfmoreeasilydoingallthethingsthatneedtobedoneinorderforyoutoaccomplishyourgoals.Whentheinnermindisabletoseewhatyouwant,it’sabletohelpyougetwhatyouwant.RelaxationskillsarewhatopenupthelinesofcommunicationbetweentheinnermindandyourImagineering.Properbreathinghelpsyougodeeperintorelaxationwheneveryousodesire.

Sowhatdoesrelaxationpracticeentail?Andhowdoyoupracticesettinguptheselinesofcommunication?

Theabilitytoachieveastateofdeeprelaxationeasilyandquicklycomesonlythroughpractice.Afterafewweeksofpracticeonecanusuallyenteradeepstateofrelaxationwithinafewminutesofdecidingtodoso—andforsomeitcanhappenevenquickerthanthat.

Itellmyclientstoconsiderpracticinganddevelopingthisskillbyusingthefollowingprocess.Iremindthemthatiftheyjustallowtheprocesstohappennaturally,thenitwill.Youcan’ttrytoforcerelaxation,butwithpracticeanyonecanlearnhowtoslipintorelaxationquiteeasily.

Movetoaquietspacewhereyouwon’tbedisturbed.Liedownonyourbackwithyourfeetslightlyapart,armsslightlyextendedfromyourbody,palmsfacingdown,andmakesureyouareascomfortableaspossiblebeforeproceeding.(Inotherwords:notightorrestrictiveclothing,temperaturenottoohot,nottoocold,etc.Getcomfortable).

Now,fixyoureyesonapointaboveyouontheceiling.Remainingasstillasyoucan,beginbytakingthreelong,deep,deep,breaths,inhalingthroughyournose.Holdeachbreathtemporarily,andthenexhaleslowlythroughyourmouth.Andwitheachbreaththatyourelease,Iwantyoutofeelawaveofrelaxationbegintooverwhelmyouasyouletgoandbegintoenjoytheprocess.

Asyouexhalethethirdbreath,gentlyletyoureyelidsbegintoclose.Now,forthenexttenbreaths,imagineyoureyelidsgettingheavierandheavier.Iwantyoutomentallyrepeattheword“deeper”asyouexhaleandletalltensionandthoughtsdisappeareverytimeyoubreatheout.Letyourselfgodeeperintorelaxationwitheachbreaththatyouletout.Ifyourminddrifts,that’sokay;justgentlybringyourattentionbacktolearninghowtorelaxandhowtoletgoasyouexhaleandmentallyrepeattheword“deeper”.Afterteneasybreathsyouarereadytobeginfocusingonrelaxingthemusclesofeverypartofyourbody.

Startwithyourtoesandbeginmovingupyourbodyastotalrelaxationbeginstotakeover.Focusonrelaxingeachandeverymuscleinyourbody.Fromtoestocalves,tothighs,toabs,tochest,toback,toarms,toshoulders,andeventoyourneck:everymusclelettinggoandcompletelyrelaxing.Continueallthewayuptothescalpandfacialmuscles.Visualizeeachmuscleloosening,andfeelawaveofdeeprelaxationflowingdeeplyintoallofyourmuscles,intoallofyourbody.Allowyourselftogodeeperintorelaxationwitheachbreaththatyoutake.

Don’trushit,don’tforceit;simplyallowyourmusclestoturnloose,golimpandrelaxnaturallyasyouexperiencetheserenityoftotalrelaxation.(Sometimesclientstellmethatalegorarmtwitchedormoveinvoluntarilyforaninstantandtheyaskmeaboutit.That’snothingtobeconcernedabout;it’sonlythedeephiddentensionbeingtriggeredandreleasedfromwhereithasbeenhiding.Thereleaseofthishiddentensionisboththerapeuticandhealthy.)

Nowallowyourselftoenjoythisstateofrelaxationforabouttwentyminutes,maybealittlemore.Driftinthisseaofhealthyrelaxationandduringthistime,whileinthisdeeplyrelaxedstate,watchyourselfasinamovie,andprojectimagesinyourmind’seyeofyouachievingwhatyoudesire.Seeitasbeingtrue.Feelit.Showyourmindthroughimagesandfeelingswhatyouwillaccomplish.Seeitclearly.Watchyourselfaccomplishingit.Experienceitinwardlyasifitwerealreadytrue.

Remember,thatnow,throughdeeprelaxation,you’veopenedadirectchanneltoyoursubconsciousmind.Feeditimagesandfeelingsofsuccessinyour“movies”thatitwillthensetouttohelpyouaccomplish.Withthispracticeyouaresettingapowerfulforceinmotionfromdeepinsidethatwillhelppropelyoutowardsthesuccessyouenvision.

Aftertwentyminutesorsoofdeeprelaxationand“successconditioning”throughyouruseofyourmentalimagesandfeelings,it’stimetoeitherbringyourselfbacktoastateoffullawareness—orelsetimetosimplyallowyourselftoslipintorestfulsleep.That’suptoyou.

Ifit’stimetosleep,justletyourselfdozeoff.However,ifyouneedtobringyourselfbacktoastateoffullawareness,thenthisisaneasywaytodoit.Imagineastaircasewithfivestepsgoingup.Seeyourselfslowlyclimbingupthesteps,andtellyourselfthatwitheachstepyoutakethatyoufeelmorerefreshed,morealert,andmoreaware.And,thatwhenyoureachthetopstep,you’llfeelrelaxed,refreshed,andrejuvenated,completelyalert,andreadytocarryonwithyourday.

Whenyoureachthelaststep,letyoureyelidsopen,inhalecompletely,andstretch.(Ofcourse,ifyouarepracticingyourrelaxationduringthedaywithinabusyschedule-there'snoharminusinganalarmclockjusttohelpensurethatyougetbacktoyourscheduleontimeincasethedeeprelaxationeverleadstoanunschedulednap.)

That’showtheMentalWarriorusesbreathing,relaxationandsuccessimagery.Hedoesn’tdoitonce.Insteadheincorporatesthemintohistrainingroutineusingrepetitionoverseveralweeksandmonths,sothatthesuccessconditioninghasachancetoactuallybeabsorbedbythesubconsciousmindandtotakeroot,thushelpingtoimproveself-belief,self-confidence,andperformance.Throughpracticelikethis,theMentalWarriorisabletoengageandusethepowerofhissubconsciousmindinordertohelphimachievehisgoals.

RememberwhatLeo-taitoldme:"TheMentalWarriorlearnsaboutfocusedbreathing,relaxation,andimagery—andthenhesetsofftoactuallyusethem."

Chapter8:UnderstandingtheMentalWarrior

Isawaflashofsilverashedrewhisgunfrombehindthesmallofhisback.Mygunalreadydrawn,Iwasbehindcover.Hewasstuckoutintheopen;Ihadaclearlineoffire.Helookedaboutfortyyearsold,withdark,deep-sunkeneyes—helookedeverybitthecriminalhewas.Ihadtrackedandchasedhimdown.Withmyteamnotfarbehindhewasnowcornered.Theadrenalinsurgedinsidemybody.Twentyfeetawaywasafugitivefelonwithaguninhishandthinkingaboutusingitonme.

“Dropit,”Itoldhimfirmly,withoutforoneinstantceasingtobearmygazestraightdownmypistolsight.

Outdrawn,andoutpositioned,therewasn’tthatmuchforhimtothinkabout.Eitherhewantedtoliveorhewantedtodie,that’sreallyallhehadtodecide.Theeyessaiditall.Heloweredhisweapon.Oncewehadhimincuffsandspedofftoourlocation,ithitme.Atlast,themurderousdruglordwhohadcostthelifeofoneofouragentswasfinallyincustody.

Tothisday,IcreditLeo-tai’strainingastheonethingthatmosthelpedmekeepthehair-triggeronmygovernment-issued9mmfromengaging,andsendingfiveorsixblacktalonlawenforcementroundsstraightintotheirtarget–centermass.

Whatacrazyjobthisis,Irememberthinking,asIsatdownforamomenttolettheenergysubside.AndasIdid,mymindflashedbacktoatimewhenLeo-taioncedescribedtheMentalWarriortome...

Wewerewalkinginthehills,heleadingasusual,withthatuntiringpacethatsometimesevenIhadtroublekeepingupwith...Itwashot,andIenjoyedthebreezeasweclimbedhigherandthehumiditybegantodrop.

Whenwefinallyreachedthetopofthetrailwestopped,rested,andadmiredtheviewashetoldmewhathehadplannedtotellme.

“Danielsan,”hesaid,“InordertobecomeaMentalWarrior,youmustlearnto

recognizetheMentalWarrior;youmustunderstandwherethetrainingtakesyou.”

Hehadmyundividedattention.

Thisiswhathetoldme:“MentalWarriorscannotbeintimidated.Theirself-confidenceistoodeeplyrootedtobeshakeable.Theyarriveonthescenetodominate.Theylovetocompete;competingenergizesthem.Theyrepelnegativethoughts;theycontroltheirinternalenvironment.Theyknowhowtoremainfocusedundereventhemostchallengingconditions.”

Hetoldme:“MentalWarriorsmakeitapointtobeready.They'velearnedtomanagepressure;theyneverfailtokeepmovingforward.Theyrefusetolose,they’llneverquit,andtheywillpatientlyworktofindasolution,tofindawaytowin.MentalWarriorscannotacceptnottrying.”

Leo-taiwenton:“MentalWarriorsaregoaloriented.Theyknowwhattheywanttodoandsetouttoachieveit.Theirdreamsandgoalsmotivatethemtoexcel.Theyarededicated.Theyknowhowtocontroltheiremotionssoastonotallowthemtosabotagetheirownperformance.MentalWarriorsneverlosetheircomposureandself-controlintheheatofbattle.”

“Mostofall,MentalWarriorsarebrave,Danielsan,theyhaveheart.Theyhavethecourageandinnerstrengthtoachievetheirfullpotential.Theyunderstandthepowerofimagination,concentration,andconsistency.”

HeclosedhislessonthatdaybyremindingmethattheonlywaythatonecouldeverbecomeaMentalWarriorwasbypracticingwhattheArtteaches.

Remember:Onemustpracticeinordertobecome.

Chapter9:ControllingAnger

“Let’sreview,Danielsan,”hetoldmeaswesatdown.Sometimesafteraworkoutwe’ddrinksometeaandenjoytheviewfromhissimplepatiooverlookingthecoastline.

“Atthispointyouunderstandthat—whetherpositive,negative,oranywhereinbetween—allemotionsarecreatedbywhatwearethinking.Youunderstandthatthestrongerthewarriorisabletobuildhisself-beliefsystemthebetter.Youunderstandthatself-belief,agoodattitude,confidence,andpositiveself-talkarewhat“getthingsgoing.”Youunderstandthatemotionsaffectperformance.Soifbademotionsarise,youunderstandtherearewaysyoucanlearntocontroltheirimpactonyourperformance.Right?”

“Rogerthat.”

Hegavemeanoddlook.

“Yes,”Icorrected.

“Good.Thenyoualsoknowhowimagery,focusedbreathing,andrelaxationallhelptogiveusamentaledgeoverthecompetition.”

“Verytricky,”Iteasedhim.

“Beseriousnow,Danielsan,andpaycloseattention,becausetodaywemusttalkaboutanger...Weallgetangry;thisisnormal.Yetyoumustalwaysrememberthatifthewarriordoesnotcontrolhisangeritwillalwaysendupcontrollinghim.Andwhenthathappens,victorywillbemuchmoredifficult.Yousee,angerisanemotionalresponse.Beforetheemotionisallowedtotakecontrol,thewarriormustredirectitsenergy.Realchampionsworktodevelopanabilitytocontroltheirangersothatitcannothurttheirperformance.”

Igrappledwiththis:“Doyoumeanthattheyendupnolongerfeelingthiskindofemotion?”

“Notatall.Imeanthattheyhavelearnedhowtochannelsuchanemotionsothatitwon’taffecttheirfocusandperformanceinanegativeway.Withanger,

oncetheemotioncomesup—orboilsup!—realchampionsmakeadeliberatechoicetousetheenergybutnotallowthemselvestolosecontroltoitandfallvictimtoit.”

“How?”

“Theyaskthemselves,“Whoisinchargehere?—Myself?Orthisfuryinsidemyself?”Bythatsimpleact,thewarriorspiritbeginstoregaincontrol.Andthatcontrolbeginswithasimplechoice,adecision.Thewarriordecidestochanneltheangerintomakinghisresolvestrongerstill.Heredirectstheangerintotoughplay.Hecreatesastrongerresolvetobeatthecompetitionandtoraisehisownlevelofplay.Ratherthanlosingcontroltotheanger,hebecomeslikeasmilingassassin;he’smad,yes,butit’sacool,calculatingmad.Heisusingtheintensityandthepassionoftheemotion,yethedoesn’tlosecontroltoit.Thechampionknowsthatinordertoperformwellhemuststayincontrol.Howelsecanheexpecttocontrolhisperformance?”

“OK,sohowdoesonemanagetheintensityoftheemotion?”Iaskedhim.

“Italwaysstartswithachoicetonotletitcontrolyou.”saidLeo-tai.“Concentrateandusefocusedbreathingtohelpmanagetheintensity.Useinternalself-talkwithsuggestionslike:StayCool;Relax;BeCalm—tohelpyoustayincontrol.Imageryandrelaxationtechniquesarealsopowerfultoolsthatcanbeusedtomanagetheintensityofanangerreaction.Allofthese—workedonandpracticed—willhelp.Buttheremustfirst,alwaysbeachoice.

“AndDanielsan,ifyoushouldeverfeelthatyoumustventyouranger,rememberthatit'sbettertodoitprivately,sothatyoudonotshaketheconfidenceoftheteam’strustinyou.Toletthemseeyoulosecontrol,evenifyoufeltyouneededitforyourself,canonlyhurtthattrust.”

Remember:Ifangerarises,makethedecisiontonotletitcontrolyou.Redirectitsenergy;useittomakeyourresolvestronger.Becomelikethesmilingassassinthatseeshismark.

Chapter10:ShotsFired

Allthetypical,normalradiotrafficwasabruptlyshattered.“Shotsfired!Shotsfired!Agentdown!OneZeroEighttoControlweneedhelp!Agentdown!”

Oncallslikethatthecom-centerrespondswithathreebeepburstthatsignalseveryonetocleartheairwaves.Threeloud“Beeeeeps”,andthen:“Allunitsstandby—Shotsfired,ShotsFired.OneZeroEightsayyourlocation.”

“OneZeroEightneartheNorthwestcornerof5thandHines-Location3,we’vebeenambushed!Agentdownwithaheadwound!"Agentdown!"Youcouldheargunfireovertheradio,whiletheemotioninhisvoicesentchillsdownmyspine.

“Repeat—wearepinneddown,weneedbackup,weneedparamedicsatLocation3.TwoZeroNineisdownwithaheadwound.OhmyGod-hurry-sendhelp!”

“Allunits,allunits,shotsfired,agentdown,location3,allunitsrespond,”directedthevoicefromthecom-center.

Thecallstruckmelikeapunchintheface.Ishookoffmydisbeliefandjumpedintoaction.Iwaspartneringwiththecaseagentthatnight—anexperiencedandhighlyrespectedveteran.JakeandIlookedateachother.Thosewereourguysontheradio.Thiswasreallyhappeningtous.Aroutinesurveillancehadturneddeadlywithoutwarning.

WithinminutesotheragenciesofourFederaltaskforceandthelocalpolicewereresponding.Theybegantoasquicklyaspossiblesetupaperimeterbarrieraroundtheareainordertokeeptheshootercontained.Paramedicsandallavailableunitswereontheway.

Theideaistoclosetheperimeter.Noonegetsinorout.Oneofthetaskforceagenciesbegantosetupacommandpostatnearbyparkinglot.

High-levelnarcoticstraffickerscanberuthlesslyviolent.Tonightthey’dproveditonceagain.Myheartwaspoundingasweracedtowardsthescene.

Whensomethinglikethishappens,theonlypeopleontheradioshouldbethosethatareonthescene.Everyoneelseshouldbelisteningfordetails.Wherearetheshotscomingfrom?Whichdirectionshouldwenotapproachfrom?Whereisthedownedagent?Thegoalistoclearapathtohim,pushbackanyattack,andrenderimmediateaid.

Bythetimewespedontothesceneitwasgettingdark,theperimeterwasinplace,andtherewasanairshipoverhead.Ourimmediategoalwastoreachtheagentwhohadbeenshot.Asweapproachedtherewasapatrolcarguardingthepartoftheperimeterthatblockedouraccess.

“Can’tgoin,”saidoneoftheofficers.

Weidentifiedourselveswithcredentialsandbadges.

Despitethathestillrefused:“Sorry,guys.Thecommandpostsaysnooneinorout.”

“Thecommandpost?Listen,I’mthecaseagent,”Jakeasserted.“I’mtellingyoutomoveyourvehicleorI’llpushitoutofthewaywithmycar.Doyouunderstand?Wehaveanagentdowninthereandhispartneriscallingforhelp.We’regoingin!”

Theofficercomplied,movinghiscar.Asheclosedtheperimeterbehindusonceagain,theairshipaboveimmediatelynoticedusenteringandcameontheradioaskingustoIDourselves.(Ourundercovercarsdidn’thavelargeidentifyingnumbersontheroofaspolicecarsdo.)

“Fed2-7isrollingin.”Iresponded.

“Air-3toShop-2-7;beadvisedthatyouareheadingintothekill-zone.Stop.Donotproceed.Backup.”

Jakegrabbedthemicfrommyhand.“Air-3,—Fed2-7.Pointustowheretheagentsare—repeat—directustothelocationofthedownedagent.”

“Roger2-7,continuemovingstraightahead—northbound...”Butbeforetheycouldtellushowfarahead,oranythingmore,thecommandpoststeppedontheairship’stransmission.

“Fed2-7,youaretoreporttothecommandpostimmediately.”

JakeandIlookedateachother,wonderingwhowassendingtheseorderstous.

“Fed2-7reportbacktothecommandpostimmediately—acknowledge!”

Jakewasthinking.Finally,Jakeresponded.

“NegativeCP,Fed2-7willnotleavethearea.We’regoingintofindouragents.”

“2-7,exittheareaimmediately—wearewaitingforaSWATteam.That’sanorder!”barkedthevoiceovertheradio.

“Negative,”wasJake’sinstantresponse;asheturnedthevolumedownandlookedoveratme.

Bythistimewe’dbothrecognizedthevoiceasthatofasupervisoryagentwhojusthappenedtobedatingtheAssistantUSAttorneyassignedtothetaskforce.Forsomereasonhethoughthewasincharge.Therealitywasthathewasfromanotheragency,andhisowntrainingwasflawed.Hisexperiencewiththingslikethiswaszero,zip,nada;yethe’ddaredtoassumecontrol.Itwasclearthattheotheragencieslikedhisideaofwaitingarounduntilaspecialtacticalteamcouldarrive.Afterall,noonecouldsayforsurewheretheshooterwas.

“Okay,he’skeepingeverybodyoutandthey’relisteningtohim.Wearen’tgoingtogetanyhelpfromthem.They’reafraid.Ifwegobacktothecommandpostwe’llbetakenoutofthepicture.Areyoureadytomoveforwardanddothiswithme?”Jakeasked.

“Let’sgo.”Itoldhim.“Thechoppersaidstraightahead.”

Thensuddenly-twomoreshotsrangout.Webothduckedinstinctively.Ourguyswerestillunderfire.

Withthesniperstilloutthere,ourbestchanceofreachingourguyssafelyandperhapsspottingthesniper'smuzzleflash,wouldbeifwewereonfoot.Wehadourvests,ourMP-5's,our9mm’s,radiosandflashlights.Wespiltupandstartedtomovecarefullyupthestreetondifferentsides,usingthedarkness,thecars,thetreesandtheshrubsascover.Wemovedinthedirectionthatwe’dbeentoldourguyswouldbe,usingthetightorbitsoftheairshipoverheadasageneralguide.Untilfinally,aboutanotherblockawayinthedarkness,wesawwhatlookedlikeoneofourcars.Wemovedtowardsit.Itwastheircar.

WhenwearrivedatthescenethehorribledegreeofinjuryIsawonmyfriendmademeangry.Theotheragent,holdinghispartner’sheadtogether,lookedupatusblanklyandinshock.Wehadsnuckuponhim.Hewasdazed.“Ithought

youguysweren’tcoming,Howcometheyaren’tcomingin?”heasked.“Whattookyousolong?Where’sthebackup?Whyaren’ttheycomingin?”Hewasdistraught;ashecontinuedholdinghispartnersheadtogetherkneelingnexttohimandjustkeptrepeating,“Ithoughtyouguysweren’tcoming.Ithoughtnoonewascoming.”

“Lookatme,”Jaketoldhimasweallcrouchedlowalongsideofthevehicle.“We’rehere.Therewasneverapointwhenweweren’tcoming.Nowlistentome.Telluswheretheshotscamefrom.”Theagentpointed.WhileJakerenderedaidandtriedtogathermoreinformation,Iscannedthedarknessandcalledinourexactlocation.

“Fed2-7tocommandpostweneedback-upandarescueambulanceatlocation3.Wearetwohousessouthfromthecorner-weareonthewestside–expedite.”

“Negative,”repliedthecommandpost.

“Fed2-7needsarescueambulancenow!Agentdownwithaheadwound,”Igrowledintotheradio.

“Negative,”wasthereply.“Youguyswentinagainstorders,nowyoucanbringhimoutonyourown.NooneelsegoesinuntilSWATsecuresthearea.”

IglancedoveratJake,mybloodwasboiling.

Thiswasunbelievable.Seasonedagentsandpoliceofficerswerelisteningtothisandstandingbyactinglikecowardswhile“agentdown”callswerebeingignoredbecauseanincompetentwithrankhadtakencontrolofatrailerlabeled“CommandPost”andhadconveniently;putthemallonthesidelines.

Jakescellphonebegantoring.Bynowseveralmoreofourownguyshadbegunarrivingontheedgeoftheperimeterand,havingheardtheradiotransmissions,startedcallingJakedirectly.Theybegantopenetratetheperimeterjustaswehadandworktheirwayintowardsususingtheircarsastargets,whilewewatchedformuzzleflash.Afterhelpingusmovetheinjuredagentandhisshell-shockedpartnerintooneofthevehiclesthathadworkeditswaytous,wetransportedourguysoutofthekillzonewithoutanyhelpfromtheotheragenciesthatwerestandingby.

OnthewayoutwehadtostartrescuebreathingandCPR;bythetimewearrivedatthecommandpostweweredrenchedinblood.Wehurriedlytransferredthe

agentintotheambulance.

Notsendingintherescueambulancelikewe’drequestedhadcostourcolleagueprecioustime.Jakewasonhiscellphonewhenwebothsawhimcoming.“Staycool,”Jakeadvisedme.

Withnoconcernforouragent-hemadehisstatement,“You’rebothrelievedofduty,”hetoldus,wavinghisarmlikesomesortofmagician.“You’rebothoffthiscase.”

Jakeignoredhimasheputhiscellphoneawayandjumpedinsidetherescueambulancethatwasbeginningtorollawaywiththeinjuredagent.Helookedbackatme.

“Securethecrimescene,”heyelled.“IjustactivatedtheSWATteamandthedogs.”Andthenhewasgone.

“What?”Irepeated,amazed.Ijustcouldn’tbelieveit.ThedogsandtheSWATteamhadn’tevenbeencalled?

Whilecallingaroundforhelp,Jakediscoveredthatthecommandposthadyettoevenputoutacallforatacticalunit.Ifeltaviolentangertakingover.

WhenIturnedexpectingtoconfrontthe“incompetentincharge”hewasalreadyheadedbacktothecommandposttrailer.Ourguyslookedatme.Atthatinstant,Icouldseethingsgoinginaverybaddirection.Ididn'twanttodowhatLeo-tai’steachingsweretellingmetodo—butIdid-andIlethimgo.Iwatchedthesupervisoryagentandhisside-kickstepbackinsidethetrailer.

Itwastimetorefocus.“Let’sgosecurethecrimescene.”Itoldourguys.Andbackwecautiouslywentintothekillzoneonceagain,untilthetacticalteamandthedogseventuallyarrivedandfinallydeclaredtheareafreeofanysnipers.Theshooterwasgone.

I’djustmadeitbacktothecommandpostareawhenJake’scallcamethroughfromthehospital.Heletmeknowthatourfriendhaddied.

IrememberhowIlookedatthecommandposttrailerandthenforcedmyselftowalkacrossthestreettoseparatemyselffromit.

Iremembersittingdownandleaningupagainstatreeinsomebody’sfrontyardthatnight,asmyfeelingsofgriefbegantomixinwiththeangerthatIfelttowardsthesupervisorwhohadflatlyrefusedtolettherescueambulancein.

Irememberthinkinghowthesefeelingsseemedmuchtoopotentforanymanwithaguntohavegoingthroughhishead.

IrememberhowIusedfocusedbreathingandLeo-tai'swisdomthatnighttohelpkeepmefromconfrontingthatsupervisoryagent.

Irememberthinking,andtellingmyselfhowthiswasn'tover...

Butthatfortonight—rightnow,—ithadtobeover.

Remember:Youmustchoosetocontrolangerthroughadecision.Forifyoulosecontroltoanger—thentheangerwillsurelycontrolyou.

Chapter11:OnLosing

(Followingseveralmonthsofinvestigation,theshooterfromthepreviousstorywaslaterapprehendedandconvicted,theincompetentsupervisoryagentwasforcedout,andmypartnerJakereceivedanothercommendation.)

Mentalathletesunderstandthattheycan’talwayscontrolwhattakesplaceduringanevent.Thingsdon’talwaysgothewaywe’dlike,nomatterhoweverwell(andhoweverhard)we’veprepared.Howwedealwiththatreality—andhowwechoosetolookatthesituation—alwaysaffectswhatliesaheadforus.

So,eventhoughwecan’talwayscontrolthewaythingsunfold,atleastwecanalwayscontrolthewaywerespondtotheevent.Mentalwarriorsfocusonwhattheycancontrol,notonthe“whatif's”orthe“ifonly's.”Beingabletochoosehowonerespondstoanunwelcomeeventisacriticalskill.Ithaseverythingtodowithhowwellwegetonwithourgame—andevenwithourlives.

Mentalathletesknowthatnobodywinsallofthetime.Notinlife,notinsports.Whenthingsdon’tgotheirwaytheyknowit’sOKtobedisappointed.What’snotOKisdwellingonthedisappointment.

Championskeepitinperspective.Theyareabletoacceptresponsibilityandrecognizethesituationasatemporarysetbacknothingmore,nothingless.Yesithurts,sotheylookatit,learnfromit,andthenletitgo.I’velostmyself,ofcourse.Infact,thatwashowImetLeo-taiinthefirstplace...

IwasyoungmartialartistcompetingintournamentsandI’djustlostamajorinternationalcompetition—worsestill,onethatI’dbeenreallyexpectingtowin.Iwashavingatoughtimewiththeloss.

Peoplekepttellingme,“Youstilldidgreat!”—Butrunner-upwasn’twhatI’dwantedtobe.Astimewentbyinresponsetomyannoyancewithmyself,mytrainingtailedoff,mydeterminationflagged,andeverythingseemedeithertooboringortoodifficulttofussabout.Iwasslackingoff.

IrememberanolderkidaskingmeonceifIhadeverheardofCoachLeo.

“Idon’tthinkso,”Isaid.“Whatdoesheteach?”

“MostlyShaolin—ChineseKickboxing,butheteachesotherthingstoo.Hereallyhelpedmeoncewithmytraining.”

“Sohow’dhehelpthen?”Iasked,interested.

“Callhim,here’shisnumber.Heonlyteachessmallclasses.Tellhimyouknowme.”

Icarriedthatsheetofpaperaroundwithmeforabouttwoweeks.FinallyIthought,“Well,whathaveIgottolose?Icalledhimandtoldhimaboutmyself.CoachLeolistenedquietlyonthephone,somuchsothatIbegantowonderifhe’dwanderedofforhungup.

“Cometomorrow,”hetoldme,andthatendedourconversation.

Whenthenextdaycame,Ialmostdidn’tgo.Ikeptaskingmyself;whydidIcallthiscoach?Iwaslookingforareasontomissourappointment.ButbeforeIknewit(anddespitemybesteffortstotalkmyselfoutofit)Iwoundupknockingonhisdoorandthentherehewas.Amedium-sized,elderly,ratherstoicfigure,hisfacecalmandgenuine.

“Danielsan,”hesaid,andpaused.

“Danielwhat?”

"Danielsan.Youlookverymuchlikeyourolderbrother,pleasecomein."Hesaid.

“Youknewmybrother?”Iasked.ThensuddenlyIrealizedthatIhadindeedheardofCoachLeobefore!OnlyIhadneverheardhimcalledthatbecausemybrotherhadalwayscalledhimLeo-tai...AsfarbackasIcanremember,Leo-taihadalwaystaughtmyolderbrotherhowtofight.MybrotherwasteachingmewhenhewasdraftedandsenttoVietnam.Afterwelosthiminthewar,asIgrewupI’doftenfoundmyselfwonderingaboutLeo-tai.Andnow,asfatewouldhaveit,somanyyearslater,herehewasinfrontofme,mybrother’soldinstructor.Wasthisacoincidence?Headspinning,Isteppedinside.Ilookedaround.Heappearedtoliveassimplyasamonk.

SomehowIfounditeasytobehonestwithhim,knowinghowmybrotherhadlovedhim.Aftersometea,andhavingbroughthimuptodatewiththenarrativeofmytournamentloss,Ifinished.Hesmiledandthenspoke.

"Thisloss—youmustletitgo.Truechampionskeepsuchalossinperspective."Hesaid."Youmustlookatitlongenoughtolearnfromit—butthenyoumustletitgo."

EasiersaidthandoneIthought,butwhatapowerfulideajustthesame."Letitgo."Ilethisadvicesinkin.

Letitgo,Itoldmyself,andIslowlybegantoallowtheweightofthelosstogetliftedfrommyshoulders.

Learnfromit—andletitgo.Whatcouldbesimpler,ormorehealing,thanthat?

Buthewasn’tfinishedwithmeyet.HeleanedforwardasiftomakesureIwaspayingattention.

“Rememberthatchampionsneverplaytheblamegame.Theypickthemselvesupandstartworkingonwhat’scomingupnext.Theyholdtheirheadshigh,evenwhenthatisn’teasytodo.Theypushthemselvestomoveforward.Theyknowthatthisishowithastobe...Theyneverforgetthatifyoudon’tfailsometimes,thenyouprobablyaren’tchallengingyourselfatahighenoughlevel.”

Atthedoor,hesaidwithasmile,“IwantyoutopickyourselfupDanielsan;Iwantyoutopersist.Onceyouarereadytodoso,thencomeback.”

AndthatwasthebeginningofmyfriendshipwithLeo-tai.

IrememberleavinghissimplehomethatnightandthinkingofhowgladIwasathavingfoundmybrother’steachersomanyyearslater.Iwasstillonlyateenager;andIknewthatIwasjustatthebeginning—butI’llneverforgetthefeelingIhadasIwalkedbackthewaythatIhadcome,thefeelingofknowingsomehowthatmylifehadjusttakenanunexpectedandmostinterestingturn.

Remember:Championsfocusonwhattheycancontrol.Theyknowthatwhiletheycan’talwayscontrolwhattakesplaceduringanevent,theycanalwayscontrolhowtheyrespondtoanevent.Withineverysetbackliesthehiddenopportunityforagreatcomeback.

Chapter12:FearofFailure

Askyourselfthis:whattypeofcompetitorareyou?Areyouthekindwholikestoplayitsafeandjustdoalright?Orareyouthekindwho’swillingtotakeachanceonpossiblyfailinginordertoaccomplishsomethingamazing?Morethananythingelse,it’safearoffailurethatkeepspeoplefromachievingtheirfullpotentialinsports,inlife,inbusiness—ineverything.

Fearingfailureismorethanjustabadthing.Thebottomlineis,inordertobegoodinyoursportorwhateveritisthatyoudo,yousimplycan’tbeafraidoffailing,andhere’swhy.Beingafraidtofailactuallyhelpscreatetheconditionsthatmakefailuremorelikely!

Fearoffailurecausesalotofproblems.Itrestrictsyou.Thewrongtypesofthoughtsresultinshortnessofbreath,tightmuscles,andanoverloadofstress...Worsestill,fearoffailingcancauseacompetitortostartplayingitsafe.Insteadofrisinguptomeetthechallenge,hesubconsciouslyshrinksfromit.

Ontheotherhand—andthisistheimportantpoint—onceacompetitorlearnstoovercomethefearoffailing,hischancesofsucceedingincreasedramatically.

Inreality,fearoffailureisnothingmorethanaperceivedpsychologicalthreattoyouregoandself-esteem.Whattypicallycausesafearoffailingisthestateofmindthattakesholdwhenacompetitorisafraidoflookingbad,orelseissuchaperfectionistthathe’sbecomeoverlyself-critical.Ineithercase,hisinternalstateendsupholdinghimback,whetherhe’sawareofitornot.

Adultsaremorethancapableofwreckingtheirownchanceswithfearoffailure.However,withchildren,parentsandcoachesmustbeextracareful.Oftentheadultsaretheonescreatingthisbuild-upofnervousstressinthechildathlete’sinternalworld.Injectingthewrongemotionalinputintoachild’soccasionalfailurecanruinthechild’sloveoftheirsportandevendestroytheirconfidence.

Withchildrenit’sespeciallycrucialthatwehelpbuildself-esteem,nottearitdown.Parentsneedtogoeasyonthecriticism.Parentsshouldn’tactout.It’sthattypeofadultbehaviorthatcancauseachild'sfearoffailure.

Inordertoavoidtheinternalstatethatcausesthefearoffailure,thementalathletemustfirstcometolookatfailureinanentirelydifferentwayfrommostpeople.Hehastolearntoacceptthattheonlywaytoaccomplishanythinggreatistoriskfailingatitfirst.Hehastoacceptthatwithoutoccasionalfailureshecanneverhopetogetbetter.Hehastounderstandthatonthepathtogreatnesssomefailuresareinevitable.Andwhenhedoeslose,thementalathletehastomakeaconsciousdecisiontolearnfromthatfailure.Ratherthanabandoninghimselftotheluxuryofmisery,hewillmethodicallyshutdownthatdestructivevoiceofinternalself-criticisminfavoroflookingatfailureasvaluablefeedback.

Thus,whenheexperiencesfailurehelearnswhat,outofallhistraining,stillisn’tworking.Helearnshowtofailconstructively.Thementalathletewon’tallowafearoffailuretoholdhimbackfromgreatness.Bylearningtolookatfailuredifferently,topcompetitorsareabletoentercompetitionwithoutafearoffailure.Whenthereisnofearoffailureonegainsanimportantadvantage.

Afterall,considerthis;thereisnooneinhistory,inoroutsideofsports,whoeverrosetogreatnesswithouthavingoncefailed.Politicianshavelostelections.Generalshavelostbattles.Millionaireshavefailedinpriorbusinessventures.BehindeveryOlympicgoldmedalliehundredsofsecondandthirdplacefinishes.

Thinkaboutit.

Remember:Fearoffailureiscausedbynotknowinghowtofailconstructively.Theonlywaytoaccomplishanythinggreatistoriskfailingatitfirst.Ifyouhaveafearoffailing,it’smorethanjustabadthing.Itcanactuallycrippleyourchancesofsuccess.

Chapter13:ControllingFear

Onedayheaskedmeaboutfear.

“Insidetheeyeofacyclone,Danielsan,thereispeace—whilejustoutside,thecycloneunleashesallitsfuryandpower.ThisishowitmustbefortheMentalWarrioralso.”

ItoldhimhowI’doncebeensoawareoffearthatIsensedhowitcouldbecomeoverwhelming.DuringmyaviationtrainingintheNavy,IadmitthatIgottoknowthetypeoffearthatnear-drowningcanbringon.Inearlydrownedonacoupleofoccasionsduringtraining.Thetruthis,tryastheymighttokeepitfromhappening;peopledieinthattypeoftrainingprogrameveryyear.It’sjustthenatureofthesituation.

Allthedeep-watersurvivaltrainingisdonewearingfullflightgear,includinghelmetandboots,withnofloatation.Youhavetousethetechniquestaughtandlearntoavoiddrowningdespiteeverythingthat’sweighingyoudownandtryingtopullyouunder.Itcanbeexhausting.Oneday,thankstomylackoftechnique,Ilearnedwhatthefearassociatedwithbelievingyouaregoingtodrownfeltlike.Irememberthedarkgreenglazeofthewater,mylastgraspedbreath,theglimpseofapalebluesky,andthenmylastthoughtasIwentunder:

Ihopetheynoticedahelmetsinking...

Theworstandscariesttrainingsessionswerecalledthehelo-dunker.Imaginebeingstrappedintoahelicoptersimulatorwithaco-pilotandfourothercrew.Onceeveryoneisstrappedin,theentireapparatusisdroppedintoatrainingtankofwaterfromaroundtwentyfeetup.Nooneisallowedtomoveuntilthe“aircraft”sinksdownabouttwentyfeet,whereitisrotatedoncables,turnedoverandup-endedinordertodisorientateeveryone.Oncethemovementstops,youhavetocountdownfromten,afterwhichallsixonboardhavetofindtheirwayoutofaspecifichatchdesignatedbytheinstructorsjustbeforethedropintothewater.Everyonemustdothiswearingswimgogglesthatareblacked-outinordertomakehimcompletelyblind.It’saninterestingsituationthatcaneasilyleadtopanic.

Inordertogetoutsafelyofcourse,thetrickisnottopanic,releaseyoursafetyharness,andneverloseyourreferencepoint.Onehandmustalwaysbegrabbingsomepartoftheaircraftinteriorasyouworkyourwayout.Youneverreleasethereferencepointyouhaveuntilyourotherhandreachesoutandgrabsanewone.Soevenasyoufloatupsidedown,disorientedintotaldarkness,theoneholdthatyoualwayshave,givesyourinnermindthereferencepointitneeds,andbyusingyourmind’seye,youareabletofindyourwaytotherequiredexithatch.

Oneofmyroommateshadtobepulledoutbyrescuediverswhenhepanickedandfailedtogethisharnesstorelease.Healmostdrowned.Thefearonhisfacewhenhewashelpedoutofthewaterwasreal.Andsincehehadfailed,weallfailed.Withouthesitation,heandtherestofuswereallimmediatelyloadeduptotryagain.Therewasnotimetodwellonhisnear-drowningexperience;insteadwewereallstrappedbackinagain—andagain—andagain.Untilweallgotitright,untilweallbeatourfearofdrowning.

"Thosemusthavebeenveryintensefeelings."Leo-taisaid."Afterall,fearisanormalresponsetosomethingdangerousorthreatening.Whilemanywouldsaythatfearishealthy,itisnogoodiffearseizescontrol,especiallywhenwemayhavetosaveourselvesorsaveothers.Fearcanruinourpotentialtoperform."

“Sohowcanyoustopfearfromseizingcontrol?”Iasked.

"Controllingfearinvolvestwothings:achoiceandastrategy.Thechoiceiswhetherwetrulychoosetoconfrontthefear;andthenthestrategyishowwegoforward,havingmadethechoicetodoso.NaturallyintheNavytheymadethechoiceforyouandyouwereforcedtoconfrontyourfears.Theyappliedtheirstrategywhetheryouguyslikeditornot,andsopushedyoubeyondyourfears.”

Leo-tailookedmestraightintheeyes.

“Fearcancreatetension,doubt,anxiety,lossofcoordination,andlossofconcentration.Intheworstcases,fearcanevenbegineffectivelyshuttingdownneuro-muscularconnections!Someonewhoisafraidnaturallytendstoshifttheirfocusontowhatcangowrong,andwhentheydothat,Danielsan,mistakesbegintohappen—typicallytheverymistakestheyaremostfearfulofmaking."

“Iseewhatyou’resaying,howthethoughtofsomethinggoingwrongcanmakeitworse,”Iagreed.

“Fearcancausethewarriortofocusonthenegative.Thefearfulcompetitorcan

becomeover-cautious,anddecideto‘playitsafe’—insteadofplayingtowin.

Fearcanturnacompetitorfromsomeonetryingtowin,intosomeonetryingnottolose.Oncethatconfidenceisgone,anyadvantagethatthewarriormayhavehadoverhisopponentbeginstodisappear.”

“Buthowdoyoumanagefear?”

Leo-taismiledatmyquestion.“Whereisthefear?Fearhappensinsideyourhead,andthusitcanbemanaged.Acertainamountoffearenergyisnormalincompetitiveordangeroussituations.What’simportantistonotletitgrowoutofcontrol—andtoknowwhattodoincaseitdoes.Rememberthis:achampionknowsthatfearisonlyaspowerfulasheletsitbecome.Fearofsomethinginthefuture—oreveninthepast,forthatmatter—canalsobeatremendouslypowerfulexperience.Thereforeitisimportantandnecessarytotakebacksomeofthepoweroftheemotion.TheWarrior/Championdoesthisbybringinghimselfbackintothepresentmoment,andtheeasiestwaytodothat,Danielsan,istofocusandwatchyourbreathing.Youmustbringyourbreathingundercontrolinordertogroundyourselfinthepresent.”

“Youmean,makeadecisiontofocusonyourbreathing?”

“Exactly.That’swherewestart.Youmustfocusandbreatheinacontrolledway.Watchyourbreathing.Controlyourbreathing.Doingthishasacalmingeffect;butmoreimportantly,itbringsyoubackintothepresentmoment.Onceyouareback,onceyouhavereturnedtothepresentyou(oranywarrior)mustthenfacehisfear.”

“Confrontyourfear.”Isuggested.

“Indeed.Askyourselfwhatyouaresoafraidof.Confrontitrationally.Thisyoumustdobeforeyoucanfaceyourfeardownandsetofftodowhateveritisthatyoumustdo.Recallingtimeswhenyouhavebeensuccessfulinthepastorsuccessfulduringtrainingcanhelpshutdownfear.Recallinghowwellyoutypicallyperform,howmuchyoulovethesport,thecompetition,thechallenge,orhowwellyoudoyourjobcanalsoprovehelpful.Then,youmustdecideuponastrategyandmoveaheadandembracethechallengesetbeforeyoudespiteanyfear.”

Itallsoundedpossibleandevenempowering,butIstillhadonequestion.

“HowdoIpreventthenegativethoughtsthathelpmakemefearful?”Iasked.

“Interruptthem,"hesaid,"Theinstantthatyounoticethem.Replacethem—drownthemout—withpositiveself-talkandimages.Youmustredirecttheenergyoffearandchannelitintoself-confidence.Thisisonewaythatyoucanbegintotransformtheenergy.”

Hethenrose.“Thereisonlyoneenergypriortoaconfrontationoramajorchallenge;andtheenergyistellingyoutogetready.Ifyoufeeltheenergytobemorelikefearratherthanself-confidence—rememberthatitishappeninginyourhead.Againstfear,Danielsan,youmusthavethespiritofattack,againstfear,onecanalwayswin.”

Remember:Againstfear,onecanalwayswin.Confrontthefearandthenengageastrategytomoveforwarddespitethefear.

Chapter14:OnPerformanceChoking

Leo-taiandIwerediscussinganationalcompetition,whichwe’djustwatchedtogether.

“Haveyouevernoticed,”hemused,“Howsometimes,evenwhenanathlete’sperformanceseemstobegoingreallywell,thatit’salmostasifsomesortofstresstakesholdoftheirentiregameandeverythingstartsgoingdownhillforthem?”

HowinterestingIthought:he’ssoright.Whyisitthatbigleadsandstrongadvantagesallseemtocrumbleanddisappearunderpressuresometimes?Noplayerisimmunetoit;evengreatchampionssometimesfallvictimtoit.Intheend,eventheywilladmitthat,atonetimeoranother;theytoohave“choked.”

“Sowhatcausesit,”Iasked,“Andwhatcanbedonetofightit?Whatabouttheguyinthetournament?Didhejustsuddenlybecomeafraidoflosing?”

“Inaway,butnotexactly,becauseachokingepisodebeginswhenacompetitivesituationthreatenstheathlete’sego,”saidLeo-tai.“It’salittlelikehavingafearoffailure–butchokinggoesbeyondthefearbecausechokingistheactualphysicalresponsethat'striggeredbythepsychologicalthreattotheego.Chokingismorethanjusthavingafearoffailure–fearisinyourhead.Chokinghappenswhenperformanceisactuallyaffectedbythenervousness,stress,andworriesaboutlookingbadifthingsgowrong.It’sverydifferentfromthefearoffacingadangerousorlife-threateningsituation.Thesearesubtledistinctions,butbigdifferences.”

“Yes,”Iadmitted,“ButI’mnotsurethatIcantellthedifference.”

“Perhapsthat’sbecausethephysicalsymptomsbroughtonaresosimilar.Butrememberthattheircausesaredifferent.Nervousnessandstressineithersituationwillaffectanathlete’sbreathingpatterntothepointwherethedeliveryofoxygentothebrainandmusclessuffers,andhebeginstofeelanxiety.Asan

ineffectivebreathingpatternkicksin,hisperformancebeginstosufferjustwhenheneedshisskillsthemost,justwhenthepressure’sreallyon.However,chokingisactuallycausedbyanegothat’sworriedaboutlookingbad,notbyanyrealorperceiveddanger.”

“Sowhatcouldthatchampionhavedone?”

Leo-taishookhishead.“Hismistakewasthathelethisfearoflookingbadtakeholdandgainmomentum;bringingonthenervousnessandanxietythatcausedtheactualchokingreaction.Whatheneededtodowastostartusingfocusedbreathing,thusbeginningtoreduceanxietyonthespot.Asoneusesfocusedbreathingoneisabletobegintorelax.Oxygenfillsthebody,reanimatingthemusclesandcausinganxietytosubside.Supplenessreturns,bringingrenewedconfidencewithit.Feeltherelaxationasyouexhale;asyoubegintobringanxietyundercontrol,thingsbegintogetbetterforyou.”

Leo-taiswitchedofftheTV.

“Inthesecasesonemustusefocusedbreathingtohelpbringyoubackintocontrol,backintothepresent,andtoallowyourselftofeelthepressuresubside...ButDanielsan,remember:sincechokingspringsfromyourego,it’snotenoughtoaddressthephysicalsymptomsalone,althoughit’sOKtostartwiththem.Assoonasfocusedbreathingbeginstohelp,youmustalsotakecontrolbackfromtheego.”

“Goon,”Isaid.

“Todothis,momentarilypickafocuspointinyourimmediateenvironmentandfixyoureyesonitasyoucontinueyourfocusedbreathing.Thiswillhelpshiftthefocusawayfromyourselfandtorefocusontheparticulartaskathand.Theoutsidefocushelpsustoreducetheegofocus—whichisreallywhatiscausingalltheproblemsinthefirstplace...Onceanathletereallyunderstandswhatcauseschokinghecansetouttoshutitdownsothathecanimmediatelybegintorefocusonthechallengeathand,andkeepitfromgettingworse.Onceyouseechokingforwhatitreallyis,youcanavoidtheexperiencehappeningtoyoubyusingthisstrategy.Learntoleaveyouregooutsideofyourevent,oritwillalwaysendupgettingintheway.”

Remember:Performancechokingiscausedbyanegothatisafraidoflookingbad.Youmustlearntoleaveyouregooutsideofyourevent.

Chapter15:CoolUnderPressure

Ihadbeenseveralyearsoutofthemilitary—andI’djustbeenputthroughthemill.TheFederalagentsquestioningmereviewedtheirnotes,exchangedglanceswitheachother,andthenturnedtowardsme.

“You'refreetogo,”saidtheSpecialAgentinCharge,“That’lldo.”

Iglancedatmywatch,surprisedtorealizethatovertwohourshadgonebywithoutmynoticing.DuringthosehoursIhadbeengrillednon-stopbyallthetopsupervisoryagentsintheDistrictOffice.IsupposedthereasonwasbecauseIwasupagainstalotofstrongcompetitors.Atanyrate,Irose,noddedmythanks,andheadedforthedoor.

JustbeforeIreachedit,theleadagentcalledmeback.

"Oh,justonemorething,"hesaid."Ihaveonefinalquestion,ifyoudon'tmind?”

"Notwithoutmylawyer."Itoldhim,withastraightface.

Theyallsmiled;onechuckled.(Wow,Ithought:thesepeopledohaveasenseofhumor.)

“I‘venoticedthatyou’vehadsomevaluabletrainingandexperienceasasportsmentaltrainer.Ican’thelpwonderingifyouwereusinganyofthosementaltechniquesthatyouteachathletesduringtheinterviewtoday.”

Ilookedathimstraightintheeyes.

“Absolutely,”Itoldhim.“OfcourseIusedmentaltechniquestoday.”

Laterhetoldmehowhenoticedthatthepressurethatthepanelwassogoodatcreatingandthattheyhadusedsosuccessfullytorattleotherapplicantshadappearedtohavehadnoeffectonmeatall...AndsobeganmycareerasaSpecialAgent.

Pressure.Intensepressure.Ihadknownplentyofitinthemilitary.Ifthere'sonethingthatmostathleteswilltellmetheywanttheirmentaltrainingprograms

tohelpthemwithrightaway,it'sbeingabletoperformbetterunderpressure.

Ofcourse,feelingthepressureofcompetitionisnotinitselfabadthing;itcanactuallyhelptobringoutthebestinyou.It’sreallyhowyoudealwithitthatmakesthedifference.Whateveryoumaythink,thetruthisthatallthepressureyoufeelreallycomesfrominsideyourself.Onceyouunderstandthis,youcanbegintofreeyourselftodowhatyouarereallycapableof.

So,howdoesstressandpressureadverselyaffectperformance?

Coordination,concentration,andjudgmentareallaffected.Yourheartbeatsfaster,yourbreathingspeedsup,youcan’tthinkasclearlyasusual.Often,pressurecreatestensionthatcanpushyoutotryandgetthroughsomethingquicker.Yetwhenyouyieldtothisimpulsetorush,you’llactuallyperformworse.

Notknowinghowtohandlepressurewillcertainlyaffectoverallperformance.Thiscanbetheundoingofanyperformer:whetherintheboardroom,ontheconcertstage,orwhileengagedintop-levelsports.Thefirstthingyouhavetolearnishowtostaycool.Thisisprobablythebiggestsingledifferencebetweenatypicalcompetitorandamentalathlete.

Thementalathletehaslearnedhowtostaycalmandtask-focusedunderpressure.Heknowsthatstayingcoolispartofhissuccessformula.Sohesetsouttomanagethepressure—whichbeginsbyfirstrecognizingthatit’sOKtofeelthepressure.Hedoesn’tdenyhisnerves,buthedoesn’tgiveintothemeither.

Herearesomeofthetried-and-testedtechniquesthementalathleteshouldlearntouseinordertohelphimtostaycalmandtask-focusedunderpressure:

Learntoconcentrateandusefocusedbreathing.Theathletecanbringhimselfbacktothepresentmomentbytraininghimselftousehisbreathingtohelpsecurecontrolwhentheheatison.

Inpressuresituations,makesuretolettheairreachintotheverybottomofyourlungs.Filleverycornerofyourbodywithlife-giving,life-enhancingoxygen.

Then,asyoureleasethebreath,releaseanytensionandanxietyalongwithit.Noticethefeelingofrelease—andthefeelingofcontrol.Focusedbreathingwillhelpreducethepressureandkeepyougroundedinthepresent.

Anathletecanalsohelptakethepressureoffbyusingmusclerelaxationskills.

Havingdevelopedthisskillthroughpracticeoutsidethecompetitiveenvironment,theathleteequipshimselfwithaninvaluabletactictouseagainstthebuildingtensionandpressurethathemaybefeelinginacompetitiveenvironment.Theabilitytoinstantlyrelaxmusclesnotonlyrelievestension,butalsoservestocalmyourmindandreducethepressuresyou’refeeling.Withalittlepracticeyoucangetreallygoodattriggeringphysicalrelaxationquickly.BesuretolearnandpracticetheinductiontechniqueintroducedinChapter7,whichisextremelypopularamongtheworld’stopathletesandperformers.

Someathletesfindthattheydealbestwithperformancepressuresbyusingcopingaffirmations.Theabilitytotalkyourselfthroughapressuresituationisanimportantskill.Copingaffirmationsarepowerfulbecausetheyhelpyoutodealwiththepressure—nottopretendthatthepressuredoesn’texist.Manychampionscreateandhavetheirownpersonalaffirmations.(I’mgood;I’mfast;I’mstrong;thisismytime;believe;Idominate.)Whattheymaybedoesn’tmatteraslongastheyhelpyoutakethepressureoffyourself.Createthreequickaffirmations(positivestatements)youcanfireofftoyourselftocomplementthebreathingandrelaxationtechniquesmentionedabove.

Anothermethodsomeathletesusetodealwithpressureissimplythinkingaboutsomethingthatrelaxesthem.Somedothiswhilewearingheadphoneslisteningtowhateveritmaybethathelpsthemtakethepressureoffthemselves.Theymaybesittingintheirchairatacrossoverinaseriousinternationaltennismatch,butthey’reactuallynolongerthere.Intheirminds,theyhavetransportedthemselvessomewhereelse,perhapstoatranquilmountainstreamwheretheysitpeacefullyasthesunreflectsintherunningwater.How’sthatforasimpleapproachthatcanmakeabigdifference?Besuretotakethetimetopracticeanddevelopthistypeofmentalfocus.

Somechampionsadmittousingatechniquefromsportspsychologywheretheyallowthemselvestoletgooftheneedtoachieveanyparticularoutcome.Thisisallaboutfeelingthepressure—andthenwarmlyacceptingit.Suchathletesapproachperformanceswiththeexhilarationofknowingthatalltheirhardtrainingisabouttopayoffandthatit’stimetogooutandenjoyperformingtheirsport.Theysetouttocompetewiththefeelingthattheyhavenothingtolose.Confidentthattheiryearsofsolidtrainingwilltakeover,theyletgoofanyremainingworriesandsetouttoperformwithuninhibitedabandon.Someathletestalkabouthavingexperiencedtheirgreatestmomentinsportsthroughreleasingthemselvesfromanyfearoffailure.

Inotherwords,notbeingfocusedontheoutcomeallowedthemtobecomeenjoyablyabsorbedintheprocess.Onecansensethisattitudeattimeswhenayouthfulchallenger“takeson”atopseed.He(orshe)isalmostcarefreewiththesensethatthey,atleast,havenothingtolose.Somespectacularupsetshavehappenedwhenachallengerhasconvincedhimselftoreleasetheweightofhisownexpectationsinthisway.Afterwards,suchathletessometimesdescribehowtheyweren’tworriedaboutdoingwell,howtheybecamecompletelyimmersedintheactivityofthemoment.Theirchancesofachievingtheoutcomethattheydesiredincreaseddramaticallywhentheytookthepressureoffthemselvesandletgooftheneedtoachieveanyspecificoutcome.

Otherathleteshavearitualorpre-gameroutinethattheyliketostickwithandthathelpsthemdealwiththepressure.Ifthisisyou(anditworks)whymesswithit?

Andfinally,oneotherapproachistorecallatimewhenyoumanagedapressurizedsituationreallywell.Gobackinyourmind’seyeandtakenoteofexactlywhatyoudidright.Whatworked?Whatdidyoudo?Wereyoustillforawhilebeforegoingintothematch?Wereyouabletoloseyourselfinthemoment?Whatwasyourself-talklike?Whatwasgoingoninsideyourheadthathelpedyoureducethepressure?Pinpointit.Noticingthethingsthathelpedyoudealwithpressureinthepastcanmakesitpossibleforyoutoaccessthosetechniquesagain.Acompetitorwhoisnotfeelingthepressurecaneasilyendupdefeatingonewhoactuallyplaysbetterthantheydo.Learninghowtomanagepressurecanhelpyououtperformothers.Ifthereisanythingthatworkedforyouandhelpedyouwithpressureinthepast,pinpointit,andthenkeepusingit.

Remember:Pressureismental.Learntoviewperformancepressureasachallengethatcanbemanagedbyusingmentaltechniques,andpre-gameroutines.

Chapter16:TheInternalCritic

AsItransitionedmoreandmoreintocoaching,Leo-taiandIoftenspokebyphone.InthosedaysheenjoyedhearingabouttheworkthatIwasdoingatalargeuniversityastheMentalEdgeTrainerfortheathletesonthevariousteams.

OnedayIexplainedtohimhow,afterthewrestlingcompetitions,theheadcoachandIwouldreviewallthetapes.Thenhow(onebyone)eachwrestlerwasbroughtintositdownandwatchhistapewithus.Mostlytheheadcoachwouldmakesuggestionsregardingtechniqueorstrategy.AfewdayslaterIwouldreviewsomeofthetapesagainwiththeguyswhohadn’tdonesowell.ButthistimeIaskedtheathletestorecallwhattheirself-talkwasduringthetoughestpartsofthematch.

“Verygood.”saidLeo-tai.“Youfoundsomethingincommon?”

“Wecertainlydid.”Isaid.“Theonethingwefoundthattheyallhadincommonwasthattheyallhadnegativeself-talkgoingonwhenthingsweregoingreallybadly.Bywatchingthemselvesontape,theywereabletorememberexactlywhattheywerethinkingatthetime.Andineverycaseofpoorperformance,whenthingsweregoingreallybadly,theself-talkgoingthroughtheirheadswasterrible.Theirowninternaldialoguewassettingthemuptoperformworseandworse.Atthepreciseinstanceswhentheyneededalltheirresolveinordertobeabletoturnthingsaround,theirself-talkwasbusytearingthemdown.”

“Interesting,”Leo-taisaidquietly.

“Sowe’dplaythetapeagain;onlythistimetheexercisewastohavetheathletesverbalizepositiveself-talkasthingsgotbad.I’dsay,letmehearthepositiveself-talkofachampionwhomightbehavingatoughtimeinthematchbutwhoabsolutelyrefusestotalkhimselfdown.Thenwe’dplaythefilmagain.Thatexercisereallyopenedtheireyes.Theylearnedthat—especiallywhenthingsaretough—it’simportanttolistenonlyforthepositiveself-talkofachampionwhoisfocusedonworkinghiswaythroughadversity.”

AtthispointLeo-taiofferedupanobservation.

“VerygoodDanielsan,youtaughtthemtoshutdowntheInternalCritic.Youtaughtthemtoalwayslistenfortheself-talkthatsoundsmorelikeapositivecoachratherthananegativecritic.Youhelpedthemunderstandthatifthereisanyself-talkgoingonitmustbepositive,encouraging,andempowering.Thisiskeybecausejustlikethoughtscreateemotionsthataffectthewaywefeel,socanself-talkaffectthewaywefeel,andthewaywefeelaffectsthewaythatweperform.YoudidwellinteachingthemthattheWarrior/ChampionalwaysshutsdowntheInternalCriticbecauseheunderstandsthathemust.”

Remember:Especiallywhenthingsareattheirworst,yourself-talkmustbepositive,encouraging,andempowering.ShutdowntheInternalCritic.

Chapter17:TooIntense

Sometimesincompetitivesituationsanathletecanactuallygettooenergizedbeforethestartofcompetition,thussabotaginghisownperformance.Youseeitalotingrapplingtournamentswhere(duetosheerover-enthusiasm)someamateurathletesrevuptheirenginestofeverpitchbeforeevensteppingoutontothemat.Whattheyfailtounderstandisthatcomingintoohighontheperformancecurvewillactuallyenduphurtingtheirperformance.

Yearsago,thiskepthappeningtoanathletethatIwashelpingtotrain.Nomatterhowmuchhevisualizedcalmness,coolnessandcontrol,nosoonerdidthedayofthecompetitiondawnthanhewascracklingwithanticipationandincapableofeveneatingforsheerexcitement.Theresultwasthat,althoughhetendedtostartoutpowerfully,hewastooenergized,andithurthisperformance.Hiscompetitorssoonhadhimonthedefensive.Thiswasveryfrustratingforhim,untilhelearnedthroughpracticehowtoadjustthelevelofintensityatwhichheenteredintocompetition.Bylearningtoadjusthisintensitydownbyjustanotchortwoasheenteredcompetition,theathletebegantowinmoreoften.

Agoodmentalathletelearnsearlyonatwhatlevelofintensityheplayshisbestgame.Onascaleofonetoten(withtenbeingatthemostintenselevel)mosttopathletesreportthattheyperformbestataroundlevelssevenoreight.Occasionally,ofcourse,theymayneedtocallontheirfullintensity,and“raisetheirgame”tonineorten.Buttheystillknowthatthisisnottheideallevelofintensityatwhichtoenteracompetition.

Bygettingtoknowatwhatlevelofintensityheshouldbegin,thementalathletehasabigadvantage.Heishelpingtocreatetheconditionsneededinorderforhimtoperformreallywell.Hemanageshisintensitysoitdoesn’tinterferewithhisbestgame.It’sasimpleconceptthatcanmakeavitaldifference—yetsofewamateursareawareofit!Youcan’trevyourselfuptoalevelteneachtimeandexpecttoconsistentlyperformatyourbest.Yourneuro-muscularconnectionsareabletodeliverbetterphysicaltechniqueasyoulearntothrottlebackyourlevelofintensity.

Self-analysisandadvicefrompeopleyoutrustwillhelpyoutopinpointpreciselyatwhatlevelofintensityyougenerallyfindyourbestgame.Trytomakeanoteofwhatpre-gameroutineworkedtohelpgetyoutotheexactlevelwhereyouaremosteffective,andthenpracticearrivingatyouridealintensitylevelatexactlytherightmoment.Learntomanageallthatvaluableintensity.

Remember:Youhavetolearntocontrolyourselfbeforestandingachanceofcontrollingyourgame.Gettingyourintensityrevveduptoopowerfullypriortocompetitionwillactuallyhurtyourperformance.

Chapter18:YourDream

AtcertaintimesinmylifeI’velookedaroundandfoundmyselfhaving(temporarily)achievedmygoals.Lookingbackonallthehardships,theobstacles,thechallenges,andevensomeofthenegativepeoplewho’ddonetheirbesttotrytokeepmedown,somehowIstilldidwhatIintendedtodo,andgotmyselfwhereIwantedtobe.

So,whatisitthatdrivesustotryagainandagain,tokeepgoing,tokeeptakingjustonemorestepevenwhennothingseemstobeworkingforus?

Adream,that’swhat.

Thinkaboutit.Withoutadream,withoutavision,howcanyouknowwhereyouhopetoget?Withoutadreamoneisonlydrifting.

So,what’syourdream?Ifit’simportanttoyou,thenit’sworthchasing.Anychampionwilltellyouthatabigpartoflifeinvolvesreachingforyourdreams.It’swhathelpsyoumoveforward.

RememberwhatWaltDisneycalledImagineering?Useit,asyousetouttocreateyourvision.LetImagineeringhelpyoubuildtheconfidencethatyoucangettoyourdream;allowyourselftobemovedbythepowerofyourdreams.Neverletanyoneoranythingshoveyouofftrackorbreakyoudownonceyou’vesetyourcoursetowardsachievingsomething.

Afriendofminedreamedofbecomingalawyer.Despitethefactthatnobodyinhisentireextendedfamilyhadevenbeentocollegebefore,hisimmediategoalwastogettotheUniversityofChicago.And,oncehewasthere,hisimmediategoalwastograduatetopofhisclass.Oncehe’ddonethat,headjustedhisdreamagain:topassingtheIllinoisbarexam.Andoncehe’ddonethat,tobecomingoneofChicago’stoplawyers.Evenoncehe’dsucceededinthatgoal,hewasn’tfinisheddreaming.Hethendreamedthathecould,throughthepositionhe’dworkedsohardallhislifetoattain,makelifebetterfortheunderprivilegedkidsintheareawherehe’dgrownup.That’swhatIcallpositivedreaming.

Sowheredoyouseeyourselfnext?What’syourvisionofyourfuture?One

thing’sforsure,ifyoueverhopetoachieveit,youneedtoseeitandfeelit,vividly,inyourmind’seye,andnotjustoccasionally.Learntooftenreinforceyourvisionofwhereyouhopetobeinafewyearstime—andthenworktowardsachievingit.

It’snotonlydreaming,ofcourse,butbelievingandtakingactionalso.You’vegottotakespecificstepstogetyouwhereyouwanttobe.Soonyou’lllearnsomesimplegoalsettingideasthatcanhelpyoutransformyourdreamsintoreality.They’rethesameideasthatmanytopperformersuseinordertohelpthemmakesteadyprogress,butfornow,Iwantyoutogetaclearvisionofwhatitisthatyouwanttoachieveforyourself.

Thinkaboutwhatyouwanttobecome,howyouwantthingstobe.Foralittlewhile,youneedtodosomeImagineering.Closeyoureyesandseeyourselfandeverythingaroundyouthewayyouwantittobe.Imagineit;feelit;seeitclearly;seeitvividly.Letyourspiritsoar.

Decide:What’syourdream?Figureitout.That’syourassignment.

Chapter19:OnGoals

Warrior/Championssetouttoturntheirdreamsintorealitybytakingactionthroughgoalsetting.Often,personalgrowthandpeakperformancearedirectlyrelatedtohowwellanathletehasmasteredgoal-settingskills.Mentalathletesaregoal-oriented.Theyhavevision.

Whenanathletecomplainsoflackingmotivation,youcanbesurethatit’salmostalwayscausedbygoalsthatfailtoinspirehimtoaction.Goalsservetokeepyouontarget.Theyincreasethedesiretoachieve.Goalsincreaseyourself-confidenceasyouexperiencemeasurableimprovement.Withpropergoalsetting,thequalityofpracticesessionsautomaticallyimproves.Goalsenhanceperformance,andhelpcreateachievements.

Whilesettingyourown,privategoals,besurethattheyarebothchallengingandrealistic.Slightlyout-of-reachgoalsarebest:inspiringhardwork,yetstillattainablewithdedicatedeffort.Goalsneedtobesetneithertoohigh,nortooeasyandlow—whichwoulddefeattheirverypurpose.Goalsshouldbewrittendownandreviewedfrequently.Goalsshouldcomeintheformsofdailygoals,monthlygoalsandannualgoals,andrememberthatwhatyouarestrivingforisprogressratherthanperfection.Believeme,asyoubegintofocusonmeaningful,specificgoals,thepowerofyourhiddenreserveswillbeunleashedandgoodthingsbegintohappen.

IwellrememberwhenIcametomeetLeo-taiwith“Goals1to25”neatlytranscribed,whichIproudlyshowedhim.

Leo-taistrokedhischin.

“Hmmm,”isallhesaidandIwasinstantlyonthedefensive.(HmmmwithLeo-tainevermeant,“Welldone.”)

“Whatdoyoumean,”Idemanded.“Aren’tthosegoodgoals?IfIachievethoserankings,I’dbeoneofthetopkick-boxersonthescene.”

Leo-taiwalkedintohistiny,immaculatelittlekitchen,andreturnedwithtwogreenteas.“Myfriend,”heasked,“Aretheseyourgoalsordidyouhavehelpin

decidinguponthem?”

Iwonderedhowthatmightbebad.

“Listen,Danielsan.Goalsaremostmeaningfulwhentheyarewhatyoutrulywantforyourself,notwhatotherswantforyou.”

“OK,butIdowantthesegoals.”Iobjected,alittleannoyed.

“Secondly,”hesaid,payingnoattentionatall.“What’sthisyouhavewrittenhere,‘Don’tloseintheearlyroundsatnationals.’”

“What’swrongwiththat?”

Leo-taishookhishead.

“HowmanytimesmustIremindyouthatyoumustmakesuretostateyourgoalsinawaythatemphasizeswhatyouwanttohappen,notwhatyouwanttoavoid.This‘Don’tloseintheearlyrounds’isnotagoalatall,it’sfearful.”

Ilookedatthe25thingsI’dwrittendownmorecarefullynow.Aroundaquarterofthemwerenegative-orientated.Iscrunchedthepaperintoaballandhavingletthepaperfly,Imadeaperfectgoal,straightintothewaste-basket.

“SowhatamIsupposedtodothen?”

Leo-taibeamed.

“Thereisnothingwrongwithyourgoals,butyoumustlaythemoutthoughtfully.Askyourselfwhatyouwanttoaccomplishoverthenexttwoorthreeyears.Maketheseyourlong-termgoals.Givethemacompletiondate.”

“Right.Andthen?”

“Thenthinkofatleastthreethingsthatyouwanttoachievewithinthenextyear.Maketheseyourshort-termgoals.Givethemacompletiondate.”hetoldme.

“Andthenwhat?”Iaskedhim.

“Thendecidewhatitisthatyoucandoeverymonthtohelpyouaccomplishyourshort-termgoals.”hesaid.“Writethesedown.Theseareyourmonthlygoals.Givethemacompletiondatetoo.”

“Setdailygoals,thathelpyouachievemonthlygoals,thathelpyouachieveyour

short-termgoals,thatinturnhelpyouachieveyourlong-termgoals.Whenyourgoalsfittogetherthiswayandyousetofftoaccomplishthem,youmakeprogress.Butfirstyoumustmakesureit’syourdreamandnotanybodyelse’sdream—thisisthewayforward.Anymoretea?”heasked.

“No,thanks.”Isaid.Iwasbusythinkingaboutwhathehadgivenme.Withthisframeworkitallseemedcomparativelysimple.Ifoundmyselfconsumedwiththedesiretostartlistingmygoalsoveragain,morepatiently,morelogical,moreperfectly.

“Doitnow,”Leo-taiurgedme.“UsetheguidelinesandthesystemofgoalsettingIjustdescribedforyou.Ichallengeyoutocreateyourplan.Startrightnowandpointyourselfintherightdirectionbytakingthestepsnecessarytobegintoaccomplishyourgoalsanddreams.”

Leo-taipouredhimselfmoretea.

“Thinkdeeply.Everythingyouneedisinsideofyou,insideyourverydreams.Goalsrepresentyourdreamsalongatimeline,showingyouthestepsneededtoachieveyoursuccess.Rememberthateveryjourneyistakenstepbystep.Sostartthinking.Becreative,takerisks,trythings,andmostimportantly,setyourgoalsbeforeyou—andbelieveinyourabilitytoaccomplishthem.IfIwereyou,Iwouldstartrightnow.”

Forthenextfewdays,Iwasbusythinkinganddreaming.Itookhislessonseriously.Ihaveneverregrettedhavingdoneso.

Remember:Settinggoalsiscriticalbecausetheyhelpyouachieve.Theyrepresentyourdreamsalongatimelineandhelpyoutoprogress.

Chapter20:DotheWork

Once,afterhavingknockedouthisopponentduringaprofessionalMixedMartialArtsevent,RenzoGraciewasinterviewedbyacommentatorwhosuggestedthatRenzohadonlywonbecausehe’dbeenlucky.Withoutmissingabeat,andwithashrewdsmileonhisface,Renzofamouslyreplied,“TheharderIwork,theluckierIget!”

Whatachampion—andwhatatruechampion’sresponse!

Withveryfewexceptions,thetruthisthatthebestathletesusuallyturnouttobetheoneswhoworkthehardest.Whilemostathleteswilltellyouthattheywanttowin,veryfewofthosetalentedenoughtomakeittothetoparewillingtoputinthehardworkanddedicationthatbecomingachampiondemands.Asacoachit’seasyformetospottheathletedeterminedenoughtobewillingtopaytheprice.Forastart,itshowsintheeffortandconsistencyputforthduringpractice.Secondly,thebestathleteslovetheprocessofdoingwhatittakestobecomethebesttheycanbe.There’sameasurabledifferenceintheirlevelofcommitmentandconfidenceovermostathletesbecausetheyactuallyenjoyworkinghardatgettingbetter.

ListentowhatlegendaryfootballcoachVinceLombardioncewroteaboutthistypeofcommitment.“Amancanbeasgreatashewantstobe,”hesaid.“Ifyoubelieveinyourselfandhavethecourage,thedetermination,thededication,thecompetitivedrive,andifyouarewillingtosacrificethelittlethingsinlifeandpaythepriceforthethingsthatareworthwhile,anythingcanbedone.Onceamanhasmadeacommitmentheputsthegreateststrengthintheworldbehindhim,thisthingwecallheartpower.Onceamanhasmadethiscommitment,nothingwillstophimshortofsuccess.Theharderyouworktheharderitistosurrender.”

Yetinspiteofthis,quiteoftenanathletewithastonishinglevelsofGod-giventalentchoosestocruisealongwithoutputtingmucheffortintoimprovinghimself.Hegetscomfortableandratherthanworkinghardtotakehistalentontoanotherlevel,hedoesn’tputintheworkrequired.Eventually,manyharder-workingathleteswillsurpasssuchathletes.Sodon’tbediscouragedif

you’renotexactlywhatacoachwouldconsiderahugetalent.Hardwork,effortandenthusiasmwillstillbringyougoodresultsaslongasyoustaythecourse.Andifyouhappentobeextremelytalented,justrememberthatsuchtalentcanbeeitherablessingoracurse.Talentisnoblessingifyouletyourselfstagnatebecauseplayingwellcomesrelativelyeasilytoyou.Thementalathleteknowsthatinordertoexcelonecan’tjustdoenoughtogetby.

AfteroneofmyyoungstudentswonanationalchampionshipIaskedhimifitfeltgoodtoseeallhishardworkfinallypayoff.Headmittedthatitfeltprettygood,thathewasreallyhappy.

“SowhatareyourplansnowMr.NationalChamp?”Iteasedhim.“Areyougoingtotakeabreak?”

“Noway,”hesaid.“Noweverykidwantstobeatme,IhavetoworkevenhardernowifI’mgoingtostaychampion.”

Smartten-year-old.He’dalreadyrealizedthathewasgoingtohavetoworkharderthaneverinordertomaintainhishighlevelofsuccess.YetIcouldtellbythegleaminhiseyethathewasexcitedabouttheprospect.

Thetruthisthatrealchampionswanttodothework.Theyarewillingtodonotonlywhateverittakestogettothetop,butalsowhateverittakestostayatthetop.Truechampionsarewillingtopaythepriceinordertoimprove.

ThinkaboutwhatRenzoGracietoldthatcommentator,“TheharderIwork,theluckierIget!”

Sohowdeterminedareyoutomakeyourownluckhappen?

Remember:Onceyoureallymakethecommitmenttoworkhardatbecomingachampion,somethingpowerfulissetinmotion—heartpower.

Chapter21:GettingThere

Manytimes,afterworkingwithaprofessionalfighteroranadvancedgrappler,theythankmeforhavingshownthemsomethingtheyclaimnevertohavebeentaughtbefore.Thatmakesmefeelgreat,andonereasonformygratificationisbecausetheytrustmeenoughtoadmitthat(evenasgreatcompetitors)theydon’tknowitall.That’satruechampion,inanutshell.Atruechampionalwaysrecognizesthat,ifyou’reopentolearningsomethingtoday,itcanmakeyouanevengreaterchampiontomorrow.

There’sneverastageinourcareerswhenwe’velearnedsomuchthatthere’snothinglefttolearn.Andthisiseventrueronceyourealizethat,inalmosteverycase,championsaremade,notborn.

Atruechampionacceptsthat(asgreatasheorshemaycurrentlybe)it’snotwhattheyknowthat’simportant;it’swhattheycanstilllearnthatmakesthebiggestdifference.Theyknowthatinordertoreachtheirhighestpossibleleveltheyhavetostriveforconstantanddailyimprovement.Andtheyknowthatthefastestwaytoimproveistowork,notontheirstrengths,butontheirweaknesses.

Therefore,inordertoimprove,thementalathletemustberesolutelyclearonexactlywhathisstrengthsandweaknessesare.Then(andthisistheimportantpart)heorshemustdeterminetochangeweaknessesintostrengths.

Takethetrueexampleofayoungandgiftedtennisplayerwithadevastatingserveandawonderfulforehand,butaratherweakbackhand,alwaysslicingitbacktoheropponent.Oncewhileshewasworkingwithhercoach,beltingbackexcellentforehandafterforehand,sheoverheardsomeonesaythatherforehandwassoreliablealreadythatshewascrazynottoconcentrateonherbackhand.Forthenextcoupleofweeksshetoldhercoachshewantedtoconcentrateentirelyuponupgradingherbackhand.Shortlythereaftersheachievedoneofherbiggestcareerwinsever,topplingtheworld’stop-rankedplayerinthesecondroundofaninternationaltournament!Shehadchangedaweaknessintooneofherstrengths.

Yourgameplanoughttobethesame:pinpointyourweaknessesandsetouttoworkextrahardonthem.Whileit’struethatit’simportanttoworkonallaspectsofyourgame,achampionknowsthatagoodopponentwillfindandexploitanyweaknesses;thereforehedevelopsanactionplantotargetandimproveonallthethingsthatheknowsarenothisstrongestpoints.

So...whatdon’tyoudoquitesowell?Anddoyouhaveanactionplantochangeit?Lookatyourgamelikeachampion.Setouttomakeyourselfbetterthaneverbypinpointingwhattoimprove!Anddon’tputitoffbecausesomepartsofyourgamearealreadyworking.Adaptingtogoodadvicethatcomesyourway,andworkinghardtochangeyourweaknessesintostrengthswillhelptakeyourentiregametoanotherlevel.

Socommityourself,getanactionplaninplaceandmakeitapointtoimprovebysettingouttotransformyourweaknessesintostrengths.

Remember:Successfulpeoplehavetheself-disciplinetodothethingsthathavetobedone,whethertheyenjoythemornot.

Chapter22:ChangingYourMentalState

Changingyourstate.What’sthatmean,exactly?

RemembermyunbelieverfromChapterOne?Whatkindofstatewasheinbeforeheturneditaround?Ifyourecall,hewasinaverydisempoweredstatewhenhesoughtmeout.Hewasnervous,fearful,anxious,tense,andentirelylackingself-confidence.Inshort,therewasnowaythathecoulddowellincompetitionunlesshechangedhisstate.

Sowhatdidhedointhosefewminutesthatmadeallthedifference?

Recallthat,withlittlecoaching,hechangedhisstatefrombeingtotallyfearfulanddisempowered,tobeingtotallyconfidentandpreparedforcompetition.Heliterallybecameanunchainedforceofdominance.Andhediditsoquickly!

IpromisedthatIwouldteachyouhowtodowhathedid,soherewego.Witheverythingyou'velearnedsofar,Iknowyouareready.Here’swhatyouneedtounderstand;andhere’sexactlyhowtogoaboutdoingitforyourself.

Thoughtscreatetheemotionsandfeelingsthatarethecauseofyourstate.Whateverstatethatmaybe,yourownthoughtsputyouthere.So,wheneveryoufindyourselfinadisempoweredstaterememberthis:youcanalteryourthoughtsandyourstatebyfocusingonthreedifferentcriticalelements.

TheFirstCriticalElement:Self-Talk.Askyourself:Whatwouldtheself-talkofachampionsoundlikeashepreparedforcompetition?

ItookmyunbelieverasideandIaskedhimasimplequestion.“Ifyouwereagreatchampionwithtonsofexperienceatthislevel,andifyouhadanincrediblerecord,andifyouwereatthetopofyourgamewherenoonecouldtouchyou,whatwouldyourself-talksoundlikeasyoupreparedtogointothismatch?”

Myunbelieverlookedatme.“Idon’tknow,coach.”

"Wellhowaboutthingslike:I’mstrong,I’mfast,andIdominate.Icontrolthe

match,Inevergivein,andInevergiveup.I’mpowerful,I’maforceoffury,I’maforceofdominance,andIamachampion.Iconquer...Orhowaboutthese?Icanhaveit,Icandoit,Itakecharge,Iwin,Ikeepgoing,I’mtougher,Istopmyopponent,I’mready.Gettheidea?”Iasked.

“Yep,”hesaid.

"Good.Thenthat’swhatIwant.Pretendyou'reanactor.Startbeingthatchampion.Starthearingtheself-talkofthatchampion."Itoldhim."IwantyoutopretendandfeelthatyouarethischampionIjustdescribed.Iwantyoutostartfiringoff,insideyourhead,thesameself-talkthatthischampionwouldhavegoingthroughhisheadashegetsreadyforamatch.Startnow,"Itoldhimlookingatmywatch."Wedon’thavemuchtime."

Ishutupandwatchedhimasheimmersedhimselfinhistask.AtthispointJeremybeganfiringofftheself-talkofachampioninhishead.Hestayednearbyashewalkedaround,pacing,puttingallhisfocusandhisentirebeingintotheexercise.

AfteraboutaminuteIgothisattentionagain.“Good,verygood,”Isaid,“Nowwearegoingtoaddsomethingtoit.”

TheSecondCriticalElement:Thewaythatyoucarryyourbody.Askyourself:Howwouldthischampion’sbodybemovingashepreparedforbattle?

“Jeremy,”Isaid,“Startmovingyourbodyaroundasthischampionthatispreparingforcompetition.”

Hewaslisteninghard.Icontinued,“Keeponseeingyourselfasthischampion,keeptheself-talkgoing,andatthesametimeIwantyoutonowstartmovingyourbodyaroundasifyouwerethischampiongettingreadytobeatyouropponentdown.Howwouldyoubemovingyourbody?Howwouldyou,asthischampion,carryyourselfasyoupreparedforthematch?Showme.Startingrightnow,”Iadded,“Yougetanotherminute.”

Jeremysprangintoaction.Beforemyeyeshestartedmovinghisbodyaroundlikeachampionwarmingup,gettingreadytodobattle,pacing,andpracticingonanimaginaryopponent,fullofenergy,likeacagedgladiatorwaitingtobereleased.And,asIwatched,Ibegantohavehope.Jeremy’sbodymotionsbecamelikethoseofachampionannihilator.

Atthesametime,ashemovedhisbodyaroundlikethischampionannihilator,

Jeremykeptfiringofftheself-talkofthischampioninhishead.

Nowwehadtheself-talkofachampiongoing,andthebodymovementsofachampionpreparingforbattlegoingon.Ilethimdohiswork.Ididn’tdisturbhimforanotherminuteorso.

TheThirdCriticalElement:Breathing.WatchingJeremy’simagination,self-talk,andbodymotionsbegintoturnthingsaroundforhim,Ithrewinthethirdelement.JeremyIasked,“Howwouldthischampionbebreathingrightnowashepreparedforbattle?Keeptheself-talkgoing,keepmovingyourbodyaroundasthischampion,andnow,Iwantyoutoaddthebreathingofachampiongettingreadytodobattle.”

Withoutmissingabeat,Jeremyadjustedhisbreathing.Nowhehadallthreecriticalelementsgoing.Breathing,movement,andself-talk.Jeremywasinadifferentworld.

Attheendofthosefewminutes,Jeremyhadchangedhisstatecompletely.Whenhewalkedontothatmat:hewasreadymentallyandphysically,andhewasthereforeabletodeliveroneofhisbestperformancesever.Bybringingallthreecriticalelementstogetherinthisway,Jeremy,myunbeliever,gotoutofhisownway,helethistrainingtakeover,andhecompetedlikeatruechampion.

That’showhedidit;andthat’showyoucandoittoo.

Aspartofyourpre-competitionroutine...

Askyourself:Whatwouldtheself-talkofachampionbelikeashepreparedforcompetition?

Howwouldthatchampionbemovinghisbodyaroundasheprepared?

Andhowwouldthatchampionbebreathingashepreparedtoenterthecompetitionandfacehisopponent?

Thendoit.Bringitalltogetherforseveralminutespriortoyourtime,andallowyourselftoenterintothistotallypreparedandempoweredstatebeforeyoucompete.Getoutofyourownway.Letyourtrainingtakeover.

Remember:Useallthreecriticalelementsandbringthemtogetherinordertochangeyourstatecompletely—TheSelf-talkofaChampionpreparingtodobattle,theBodyMovementsofaChampionpreparingtodobattle,andtheBreathingofaChampionpreparingtodobattle.Thenallowyourselfto

becomethatChampionasyouenteryourcompetition.

Chapter23:ThePresent

Iwasfinishingmystudiesattheuniversity.OnedayLeo-taicalledmeandsaidthathewantedtocomeouttovisitandseewhereIwasintheBlackHills,hesaidhealsowantedtoseewhereRockyRaccoonfromtheoldBeatles'songusedtorunaround.Thenhestartedrightintoit...

"NowsomewhereintheBlackMountainHillsofDakota,livedayoungboynamedRockyRaccoon,andonedayhiswomanrunoffwithanotherguy,hityoungRockyintheeye..."

Leo-taisungitoverthephone.Itwasfunny;hereallyhaditdown.

So,assooftenhappened,Leo-taiendedupdoingwhathewantedtodo.Now,herewasLeo-tai,smackintheBlackHills,visitingme.HewasveryexcitedtobesonearthehomeofRockyRaccoon.

And,whenItoldhimthatIfiguredRockyRaccoonranaroundinDeadwood:“Thenwe’llhavetogoupthereforsure,”hesaid.

WewereinabeautifulpartoftheBlackHills,whereIrentedaplaceatthemouthofSpearfishCanyonwhileIfinishedschool.ThereItookLeo-taionashorthikeupatrailendinghighabovethecanyon.

ThestunningviewtookLeo-taibysurprise.

“Danielsan,”hesaidwithamazement,“Thisisverygood.”

“Incredible,isn’tit?”

“Thisisverygoodindeed!”hesaidwithhiswidestsmile.

Ishowedhimwheretositinordertoenjoyoneofthebestplacesintheworldfromwhichtowatchasunset.IpulledoutmyjournalandtwoGatorades,inordertojotdownhisthoughtsaswewatchedwhatwelateragreedwasoneofthemostbeautifulsunsetswe’deverseen.

Leo-tai’slessonswerealwaysconciseandtothepoint.Heneverwenttoofast,hekeptitsimple.

"TobetotallyinthePresent,Danielsan...thatisthekey.Tolearnhowtobetherethroughoutthecompetition,thatisyourgoal.ToconsistentlyplayinthePresentmoment,wheremindandbodyareasone,wheretrainingtakesover,wherenothoughtsinterfere.ThisisWarriorknowledge,Danielsan,itissomethingthathasbeentaughtforcenturies.Youarebeingshownanestablishedwaytogetthere."

Leo-tai’seyeswerefaroverthehorizon.Hecontinued,"ByunderstandingandpracticingtheArtonelearnshowtocreatetheinternalenvironmentthatinvitesinthequietmindduringcompetition.Thequietmindisawarriorskill.InthePresent,everythingcomestogetherandperformanceisflawlessandautomatic.Inside,theWarrior/Championhasnothought,noclutteredmind;insteadheisanunstoppablechampiontotallyabsorbedintheactionbeforehim.”

AsIlistenedIrememberedhavingrecentlywatchedPeteSamprasbeingaskedinaninterviewwhathewasthinkingaboutduringacrucialmomentinatennismatch.Hisanswerwasfascinating,provinghistotalimmersioninthemoment.“Nothing,”hereplied.“Iwasthinkingaboutnothing.”

“Atruechampion,”saidLeo-tai,“Learnshowtofeelnopressure,becausepressureiscreatedbyanxiety,andanxietycanonlyexistifoneallowsone’sthoughtstowanderawayfromthePresenttosomeuncertaintyinthefutureortosomerememberedfailureofthepast...ThereispowerinthePresentmoment,Danielsan:holdontoit.

“ThetwoskillstheWarrior/ChampionmustpossesstohelphimreachhismaximumpotentialaretheabilitytorecognizewhenhismindisnotfocusedonthePresent,andtheabilitytobringitbackintothePresent.Whenyourmindisracing,helpbringitbackbyfocusingonyourbreathing.Thiswillhelpyoutoreachthatplacewherewehaveasuresensethatwecandowhatweknowweneedtodo,andthatwecandoitwithouthavingtotrytoohard,aplacefromwheretechniqueflowsfreelyandaccurately,aplacefromwhichrightactionspringsforth.”

“Youmeanthequietmind,”Isaid.

“Exactly,andthePresentmomentiswherethequietmindexists.There’snoworry,nojudging,nofearing,nohoping;themindistotallyinthehereandNowthroughouttheevent.Youmustpracticeleavingallthementalclutter,allthepersonalsituations,allthedistractionsthatfillupyourhead,outsideofthearena.Whileit’scrucialtohavelearnedfromthepast,thereisalsoatimeto

leavethepastbehindyou.Andwhileit’simportanttoprepareforthefuture,tobeinthePresentrequiresthatittoo,mustbediscardedatsomelevel.”

Leo-tailookedatmecarefullytomakesurethatIgothispoint.

“Nowisthetimeinwhichyouperform,andthePresentistheonlyplacethatNowexists.Practicequietingthemind,andbringingittothePresent;learntofindthePresent,inordertobeabletoperformatyourhighestlevel—doyouunderstand?”

“Ithinkso,”Itoldhim.

“Thenyoumustpracticemore,Danielsan,sothatyoumayKnowso.”

Onceagain,Leo-taihadhelpedmetobetterunderstandhisWarriorArt.

Remember:"TobetotallyinthePresent,thatisthekey."

Chapter24:PreparetoWin

IhadbeentrainingwithLeo-taiformanyyears.NowIhadbeenacceptedintotheNavyflightprogram,andwebothknewthatitmightbealongtimebeforeI’dbeback.

“Youmustpreparetowin.”Leo-taitoldmeaswefinishedmyknife-fightinglessonthatnight.“Achampionalwayspreparestowin.”

HeknewthatIwaslistening.

“Alwaysusementalrehearsalasyou’vebeentaught,”hetoldme.“Itbuildsconfidence.Confidencecomesfromknowingyouarepreparedbothphysicallyandmentally.Confidencehelpsyouknowwhattodoautomaticallyevenwhenyou’renotsure.Ithelpsimmensely.Besuretovisualize.”

Leo-taibeganputtingawaythetrainingknivesthatwehadbeenusing.

“Youmusttrustyourself,Danielsan.Theremustbenolackofcommitmentinyourmind.Eliminatedoubt.There’snoroomforit.Haveconfidenceandtrustyourselfasyoupreparetowin...Alwaystakeyourtrainingsessionsseriously.Alwaysconcentrate.Remember:you’recreatingneuro-muscularconnectionsthataregoingtotakeoverwhenyoulearnhowtogetoutofyourownway.Thebetteryouconcentrateduringtraining,themoreyou’llbeabletotrustyourselfwhenyoumustfullyperform.”

Leo-taicontinued:“Rememberthatmentaltraininghelpsthewarriordeveloptheabilitytosettheanalyticalmindasidelongenoughsothathistrainingcantakeoverandhecanfightbyinstinct.Whenthishappensyou’reconfident,relaxed,determined.Everythingflows.Youexperiencepeakperformance.It’sarewardforhavingpreparedwell.Remember,andneverforget,-youcan’tactuallyforcepeakperformance.Youmustpreparecorrectlyinanefforttoallowittooccur.YounowunderstandhowtogoaboutcreatingtheIdealMentalClimatefromwhichitspringsforth.”

IfollowedhimtowardsthedoorofthestudioasIfinishedputtingonmywatchcapandcoat.Everythinghewastellingmemadeperfectsense.

“It’samatteroflearninghowtoleaveyourconsciousmindoutofit,”heremindedme,“andlettingyourtrainingtakeover.Anddon’tforgetthatsometimesimprovementmeanslettinggoofoldways,Danielsan.Soremainopentolearning,andrestassuredthatitwilltakecouragetoachieveyourgoalsandreachyourfullpotential.Getreadytoworkhard.”

AsIsteppedoutside,Igotthefeelingthathewasn’tquitereadytoletmego—Iwonderedlaterifperhapshewasrememberingmybrotheratthatmoment.

Helookedatme.“Themostimportantthingishowachampionpreparesforbattle.Youmustfindthewarriorwithin.Youmustdobattlewithallyourheartinordertohavenoregretsasyouleavethecontestbehind.Achampionalwayspreparestowin.Remembertoactlikeachampioninordertobecomeachampion.”

“Iwill.”Iassuredhimasweshookhands.HeknewhowgratefulIwasforeverything.

Hesmiled,“Youdidwelltoday.”

Andwiththat,Leo-taibroughtmylessontoanend.

ItwouldbealongtimebeforeIwouldseeLeo-taiagain.FirstwouldcomeGrenada,thenPanama,andfinallytheMiddleEast.

Remember:Achampionalwayspreparestowin.

Chapter25:WalkOn

AswetookalongwalkonthecoastlinenearhishomeIcaughtmyselfreflectingonhowalltheyearsseemedtohavepassedbysoquicklyeversincethatlastlessonsomanyyearsago.Leo-taistillhadthatsameeffortlessstridethathe'dmademekeepupwithsomanytimesbefore...Wewalkedalongtimeincompanionablesilence,surroundedbyseagulls,wind,andwaves.

WhenwefinallystoppedLeo-taisathimselfuponacomfortable-lookingrockandIleanedupagainstanevenbiggerone.HecrinkleduphiseyesashelookedouttoseaandInoticedforthefirsttimethathelookedtired.(HowoldwasLeo-tai?Iwondered;I’dneverevenasked.)

“Lookatthewaves,”hemurmured.“Endlesslyrenewingthemselves,endlesslyfeedingintoeachother.There’snoendtothem.No,justtherenewalandwithdrawal,overandoveragain.”

Aseagullcircledovertherocks.

“Itisthecycleoftheearth,”saidLeo-tai.“We’rehere,we’regone.Wearebornandwedie.Theworldkeepsturning,buttooslowlyforourunderstanding.”

“Ihopeyou’renotintendingtodieanydaysoon,”Ijoked,abituneasily.

“Whoknows?Somuchisnotgiventoustoknow.But,evenifthisshouldhappen,Danielsan,itisnottheend.Itisonlythebeginningofsomethingelse,somethingdifferent.ThisiswhyIneversaygoodbye.”

Iwasstartledtorealizethatthiswastrue.InalltheyearsI’dknownLeo-tai;he’dalwaysjustdriftedoff,orshutthedoorwithasmile.Icouldn’teverrememberhissaying,“Goodbye.”

Somethingabouthistonemademeglanceathimagain,wasthisthegoodbyeheneveractuallysaid?Washegoingwheresomeoneelseneededhimmore?Ithadbeenyearssincewehadtrainedtogethersteadily,buthealwaysseemedtobethere,thevoiceontheendofatelephone,theletterfromsomeplaceI’dneverbeen,apresencebymyshoulder,histeachingsnowalwaysapartofme.

“Now,”hesaid,oncehewassettled.“Tellmewhyyouaresad.”

“Sad?Idon’tthinkI’dcallitbeingsad,”Isaid.“Perhapsfeelingalittlelost—somewhatincomplete...yes—butnotsad.”

Somuchhadchanged.Themilitaryhadputmeinhotspotsallovertheworld.Ihadseenenough.Iwasdonewithit.Ihadmanagedtowalkaway—unlikesomeofmyfriends,andlifehaddealtsomedevastatingblows.IsensedthathecouldtellthatIwasn’tkidding,thatIwasreallydisillusionedwitheverything...Yetheatleastwasstillthesame,stillwatchingmewiththatold,consideringlookinhiseyes.

“You’vebecomedisillusioned.”Hesaid.

“That’sanunderstatement.”Ireplied.

“Therecameapointwhenitwascleartoyouthatwhereyouwerenolongerinspiredyou—andyourealizedthatifyoustoodstill,thenthat’swhereyouwouldstay.What’swrongwithchoosingtonotstandstill?Congratulations.Somepeoplelivetheirwholelivesinchainswithoutrealizingthattheyalwaysheldthekey.”

Helookedatmeandgentlyshookhishead.

“Danielsan,whoknowswhatawaitsyou,butnevermindtheuncertaintythatoccupiesyourthinkingrightnow.Understandthis.Lifedoesn’talwaysgothewaywewantittogo.Youdreamyourdreams,youworkyourgoals,andstill,lifemaynotgoasyouhaveplanned.Butthinkaboutit,wherewouldwebeifwehadnotchosenapath,ifwehadputforthnoeffortintoachievingaplan?InthosecasesIwouldsaythatonehadnodirectionatall,andthereisnothinggoodaboutthat.”

“Well,that’sexactlyhowIfeelrightnow.”Itoldmyoldfriend.“Nodirectionatall.”

“Maybeyoufeelthatway,Danielsan,butIdon’tseeitthatway.Ifsomeonesetsthemselvesfree—fromwhatever;ifsomeonepicksthemselvesupafterlifehitsthemwithasuckerpunch,thatissomedirection,atleast—wouldn’tyouagree?Pickingyourselfuporsettingyourselffreeisdirection.Itispartofachievingsomething.”

Ilistenedasthesundroopeddownbeyondthehorizonaheadofus.

“PleaseLeo-tai,canyoujusthelpmeseeyourpoint?”

“Ican.Mypointisthateventhoughwemaynotunderstandit,sometimeslifewillputusonanewpath,onethatwewouldhaveneveraskedfor,thatwehaveneverdreamedof,oreverimagined,...Andafterall,isn’tthatwhat’sreallyhappeningtoyou?”

“Insteadofover-analyzinganddoubtingthedirectionyourlifehastaken,whynotsimplyacceptthefactthatthereisanewpaththathasbeensetbeforeyourightnow?Stoptheinternalself-doubt.Itonlycausesconfusion.Thefactisthatwhateverwas—isnomore.It’sgone.It’sinthepast.Andwhateveris—well,isn’tthatwhatreallymatters?”

Iwaslistening—asIwatchedthewavesandtheseagulls.

“Thepastisgonemyfriend.Youcanlookbackonitbutit’sonlyareflection.Thefutureliesahead...butit'safuturethathasnotyetbeenrealized.Soinreality,todayisallwehave.Andtodayishere.Whydon'tyoujuststartwalkingonyournewpath,onestepatatime?Conjureupsomenewdreams,castthemouttotheuniverse,keepyourheadup,havefaith,anddiscoverwhatliesahead.Lifeitselfhasputyouonthispath.Justtrustwhatisandbewithit.”

Leo-taicontinued.

“Ibelievethatanyonewhodoesthis,Danielsan,soonfindsthenewpathtakingtheminamostnaturalandcomfortabledirection.Embracethenewadventure;walkintoitwithstrongself-beliefandbeforelong—Isuspect—youwillfindthenewdirectionrewarding,andamazingbeyondanythingthatyoucouldhaveeverimagined...Followthepathsetbeforeyou;followyourdestiny.Theuniversedoesnotmakemistakes;everyoneisexactlywheretheyneedtobe.Youmustrememberthiswheneveritseemsthatthepatternofyourlifehaslostitsfirmnessofpurpose.Alwaysremember...youareexactlywhereyouneedtobe,andthen—”Leo-taipaused.

“Andthenwhat?”Iaskedhim.

“Andthenmyfriend...youmustwalkon.Youmustsimply—walkon.”

Ilethiswordssinkin.Asthesunhazedintothesea,Irememberedsomanyothersunsetlessonsovertheyears.PerhapsLeo-taiwasrememberingtoo,forhesuddenlysaid,“FromamongstallourlessonswhatonemostimportantthingdoyouthinkIwouldalwayswantyoutoremember,iftherewereone,whatdo

youthinkitmightbe?”

Somanythings.Ithought.Irecalledthefightwiththeraccoons;themanymistakesI’dmade;allthetimeshe’dpickedmeupoffofthefloor,dustedmeoff,andstartedmeoveragain.Ithoughthard.Learningtonevergivein;notallowingnegativity;self-discipline;stayinginthepresent;controlofanger;controloffear;Imagineering;tobelieveinmydreams.

AndthenIremembered:“Self-beliefiswhatgetseverythinggoing.”

“Self-Belief,”Itoldhim.Oureyesmetandheglowedbackatme.

“Verygood,Danielsan,youworriedmesometimes,butnotanymore,”hetoldme.“Now,youdon’tworrymeanymore.”

“Really?”Isaid.

“Well,cometothinkofit—no,notreally,Itakeitback.”

“Toolate,Ialreadyheardyousayit,”Ijoked.

“So?”

“Sothat’sit,ifIheardyousayit,thenitmustbetrue,andyoucan’ttakeitback...Besides,I’vegottogetgoingandmeetupwithsomepeople.It’stimeformetosaygoodbye.”

Helookedatme.“OhDanielsan,it’snevergoodbyemyfriend,”Leo-taireprovedme,shakinghishead,smilingasifhewerestillworriedaboutme.“It’snevergoodbye,”hetoldmeasIwatchedhimturnaway—stillsmiling—andstarthiswalkbackalongthesurf.

Asheslippedaway,Iwatchedhimgo;Ilethimgo,asmallfigure,disappearingintothedistance.IwonderedifthismightbethelasttimeIwouldeverseemyoldfriend—didheknowit?—Today,Istillwonder—butbackthen,Ilethimgo.

AndIreflected.

Oncemoreandsomehow—hehaddoneit.Whathetoldme,hisinsightthatday,madesense.Hislessonhelpedme.

Andthen,ashe’dwantedmeto...

Andlikeweallmustdo,atonetimeoranother...

Wewalkon.

The Art of Mental Training.pdf

Documents

Transcript of The Art of Mental Training.pdf