The 7 keys that will put your game on a new level are:
1. The Flow State - The secret of consistency
2. Advanced visualization techniques
3. Programming your subconscious mind - this page
4. Mental game pre-game and contest techniques
5. Using self hypnosis, and suggestions
6. Practice and triggering your Optimum Bowling Zone
7. Acquiring the concentration of a champion - in Mental Game Course
Part 3 - Programming Your Subconscious Mind
Autogenic conditioning is a proven method of improving athletic performance and is used by world class athletes in many different sports. Most athletes contending at the Olympic Games level of competition have used some form of autogenic conditioning to improve their athletic ability.
This page will give you a brief history of autogenic conditioning and show you how to use it to improve your bowling form, and raise your bowling average.
Autogenic conditioning
is a simple relaxation and visualization technique. In autogenics, various parts of the body are relaxed with simple phrases of language until a state of deep relaxation is obtained. Then, visualizations are used to stimulate the creative imagination. It brings a pleasant warmth and heaviness to the limbs and torso.
It is accurate to think of autogenic training as deep relaxation combined with guided imagery.
Autogenic means self-generating. It is possible to do the technique yourself with practice.
Autogenic training has been shown to have both psychological and physiological benefits, and has been used successfully in the treatment of Raynaud's disease, migraine headaches, insomnia, hypertension, bronchial asthma, indigestion, ulcers, tuberculosis, and diabetes. In one study, pregnant women were found to experience less pain and less anxiety during childbirth when they used autogenic techniques.
The original method was created by German psychiatrist Johannes Shultz in 1932. It was later used by German athletic trainers to enhance athletic performance.
The German trainers noticed a significant increase in athletic ability and skill among their athletes who were doing the 'relaxed visualization techniques.' They began using autogenic conditioning on a regular basis.
For many years, (in the 1940's and 1950's) German athletes dominated the Olympic Games, winning most of the medals. Years later, their 'secret' was discovered. It was the autogenic conditioning practices they had been doing.
Autogenic conditioning is now used widely throughout the world and is often combined with biofeedback techniques to create a vast array of positive results.
My Bowl Better in 14 Days CD uses a simple version of autogenic relaxation techniques followed by creative visualizations and positive hypnotic suggestions. Music and bowling alley sound effects have been used to make the process especially effective as you imagine yourself bowling strike after strike and picking up every spare!
How To Do Autogenic Conditioning
Disclaimer
Before using this technique, or any profound relaxation method which could alter your respiration and heartbeat, check with your doctor. Relaxation techniques like this one alter your respiration and heartbeat in measurable ways. Never use this technique if you have a heart problem or have a serious health problem. In doing this technique you accept complete liability and responsibility for its effect on your mind and body.
1. Position yourself either sitting or lying down. Make sure your body is relaxed in the position you choose. If you choose a seated position, choose a chair that does not support your back. A stool would work fine.
2. Concentrate on the sensations of warmth and heaviness in your arms and legs for one minute. As you concentrate on your arms and legs repeat phrases like: My arms are heavy. My legs are heavy and warm. My legs and my arms are very, very heavy. Heavy and warm. Heavy and warm arms and legs".
3. Concentrate on the sensations of warmth in your heart area for one minute, repeating phrases like: "My heart is warm. My heart is beating calmly and regularly. Healthy, calm and regular beating of my heart".
4. Focus on your breathing for a minute, repeating phrases like: My breathing is very calm and very relaxed. Every breath I take is calm, relaxed and healthy. In, calm. Out relax".
5. Focus on the sensations of warmth in your stomach area for one minute,
repeating phrases like: "My stomach is warm and relaxed. Warm and relaxed. My entire stomach area is warm and relaxing more and more".
6. Concentrate on the sensation of coolness at your forehead for one minute, repeating phrases like: My forehead is cool and relaxed. I feel my forehead, it's very cool, very relaxed".
7. Now you will be in a profoundly relaxed state. Steps one through six create profound relaxation. At this point, visualize yourself bowling a perfect strike three or four times. Imagine getting up when it's your turn, picking up your ball, and bowing the best, most perfect strike you've ever bowled.
Next visualize picking up a couple spares...perfectly. One after another. Just do three or four. That's all. Do it with the feeling of sending a message to your subconscious mind...
Special Bowling Tip
DO IT JUST LIKE THIS is the message you are sending to your subconscious mind while you are in a profoundly relaxed state. You can repeat this phrase over and over about 10 times as you visualize yourself bowling perfect strikes and perfect spares. This will create exceptional results!
>Also, don't be in a hurry to do the visualizations. What makes autogenic conditioning so effective is that the visualizations are done in a truly altered state; one of extreme relaxation.
So take your time and enjoy relaxing those body parts as you repeat the relaxation phrases at the same time. It's really a very pleasant experience.
8. After your visualizations..which will only last a couple minutes, count your self back up to an awakened state. Simply count from one to five ...knowing that on five you will open your eyes feeling fine. You can say something like this:
"On e...I'm waking up...now.
Two..I'm calm and relaxed..and beginning to move now....gently.
Three...I'm breathing regularly now..and waking up...
Four ...I'm moving a little bit...(move your fingers..move your toes gently)
Five...I'm opening my eyes now..feeling healthy and refreshed!"
Open your eyes...feeling great.
For exceptional results, repeat this autogenic conditioning method nightly for a week or two. Especially before an important game.
Autogenic conditioning is one of the premiere techniques used by the best athletes around the world. It's truly a world class technique.
Best wishes using autogenic conditioning to improve your game! Please tell your friends about our site.
Sincerely,
Alexander
PS: For your convenience, an entire autogenic sequence, including a progressive relaxation, with sound effects and guided visualizations..is on my Bowl Better CD. Just put the CD in your player and click on track 5 of the CD.
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