| Positive Self-Talk/Affirmations I am good enough just the way I am. I know that inside of me lives a glorious musical talent that is good enough to bring joy to myself and others. |
One of the first things you can do to reduce your performance fears is use positive self-talk in the form of “affirmations.” How can you determine your fears? Try this:
Sit quietly, your arms and legs uncrossed, a paper and pen nearby or on your lap, and close your eyes. Take two or three minutes to focus on your breathing while relaxing the muscles in your body. Quiet and clear your mind, and imagine that the thoughts of the day are floating out the window. Relax.
Once you feel peaceful, listen to a soft, small voice inside your head. Try to refrain from thinking, but rather listen to hear a word, phrase or sentence about your fear of performing. The voice may say something like, “I’m not good enough,” or “I’m afraid someone won’t like me.” You may hear one or many fears, and if so, write down whatever you hear. If you hear nothing, that’s all right; just try again another time.
Now write an affirmation to replace one of those fear thoughts. You may follow these guidelines, which will help affirmations integrate into your subconscious mind more easily.
1. Use the present tense only.
Say: I perform calmly.
Don’t say: I will perform calmly.
2. Use positive words only. Avoid negative words like: no, not, can’t, never, won’t.
Say: I play my audition with confidence, brilliance, accuracy, and focus.
Don’t say: I will not be tense, and I will not have a tight throat.
3. At the beginning, use three affirmations only, so as not to overwhelm your brain. You may use a compound affirmation, though.
Example: I breathe in a deep, controlled manner, and my fingers move easily and smoothly over the keys.
4. Affirmations beginning with “I” are especially effective.
Say: I am calm.
Don’t say: The audience perceives me as calm.
5. Use words and images that are especially meaningful to you.
To use your affirmations, relax your body and repeat the positive message to yourself.
When are the best times to use affirmations? Say them early in the morning upon awakening, just before going to sleep, during exercise, and when negative thoughts plague you. Anytime that you become aware of those negative thoughts inside your mind, replace them immediately with your affirmations.
Facing your fears takes courage. Keep a notebook with you, and every time you notice a mental fear, write it down. These fears will become the rich, fertile soil where the solution to confident performing is already beginning to bloom.
Other Flute Focus columns in my series “Performance Anxiety from Inside Out” are also available.