Lin Cremore: Articles

Music and Emotion. The power of Music to move us.

As a musician, music and emotion to me are almost inseparable! I cannot imagine one without the other. Through out my life, on a daily basis music has the power to conjure up all kinds of varied and subtle emotions. It can make me sad, thoughtful, energized, motivated or happy. Or ….. It can accompany me while I wallow luxuriously in the occasional self indulgent bad mood! “Music was my refuge. I could crawl into the space between the words and curl my back to loneliness.” Maya Angelou. Gather Together in my Name. When I’ve nothing to clarify or express my emotions, I feel the most overwhelming desire to write a song, or piece of music in order to express myself and satisfy my need. The emotion and desire to express myself in music is very strong. It helps me to name or clarify the un named feelings. I’ve no choice but to write and I find the process to be a cathartic experience. So for me music can produce emotion and emotion can produce music!

Musical composition.

Musicians are able to manipulate sounds to evoke atmosphere or mood. They use minor keys to create sadness. Dissonance to heighten expectation and tension. Rhythm, harmony and certain individual instruments to colour and contribute to the emotional impact of a piece. A scary film is much more frightening when accompanied by the eerie sound track! Music adds extra depth to the event. We can experience emotions while listening and appreciating a musical piece for its musical beauty of form and composition. Or, we respond emotionally to the music because of the feelings and interpretations we bring to it. Perhaps best of all is when we do both!

Music, Emotion, Brain and the Body.

Occasionally music can affect you so profoundly that the hair on the back of your neck rises. Heart rate and breathing increase and you experience intense pleasure or “chills.” It is a moving and beautiful experience. What happens when we experience these “chills?” The continual interplay of input and feedback which takes place between the brain and body is incredibly complex. Into this mix there may also be a release of hormones and neurotransmitters. Music elicits a physical response which stimulates the pituitary gland and produces hormones. Endorphins make us feel good, minimise pain and give us pleasure. The secretion of hormones into the body increases blood flow and blood pressure. As your heart rate increases this too can make you feel energised and excited. The effects of hormones also feed back to the brain, stimulating the amygdala, (a major emotional centre in the brain.) Hormone surges such as adrenaline, help in the creation of strong memories. This might help explain why an important experience, linked with musical stimuli, can create a lasting associated memory. Most of us I’m sure have a particular song to which we feel a special emotional attachment. Perhaps it was the song playing on your first date or one which bring backs vivid childhood memories. When it’s played we are immediately transported back to that moment and once again relive the emotions and feelings that it encapsulates. The reason that music seems to have such an emotional effect on our minds and bodies seems to lie in the fact that emotions are primarily registered, in the oldest (in evolutionary terms,) parts of our brain.

Music and Emotion. Performance.

The performance of music creates great amounts of emotion for both the performer and listener. An emotional musical performance has the power to move many. Great musicians are able to convey to the audience subtle nuances of emotion, or to rouse them to heightened excitement and anticipation. Performers such as Ella Fitzgerald captivated her audiences through the emotional quality of her voice and it was easy to see the emotional effect the young John, Paul, George and Ringo had on the girls in the 60’s! Interestingly, the MRI scans of musicians asked to improvise show areas of the brain lighting up which are related to the concept of ‘self.’ They are expressing themselves not by language but through the medium they know best…sound.

Music and the Brain.

Music can have the most diverse effects on our minds and bodies. It can sooth us, motivate us, lift us and even relieve the boredom of mundane tasks. It can vividly bring back the memory of that first date or special holiday. It is all around us and is an important part of our identity and culture.

So just what is going on in our brains when we listen to a piece of music?

To begin our exploration lets first look at how we hear.

 How do we hear?

Sound causes vibration in the air which then enters the brain through the ears. The sound hits a thin stretched membrane, the ear drum, causing it to vibrate. This vibration passes in turn to three small bones, the hammer anvil and stirrup. The sound vibration then reaches the cochlea which is composed of millions of hair like nerve endings. These nerve endings pick up the sound, transferring it on to the auditory nerve which in turn passes it to the temporal region of the brain and the cerebral cortex,  interpreting the sound and creating meaning for us.


How Music affects the Brain.

Research on Music and the Brain has been greatly advanced through the
use of MRI scans. These illuminate the activity in the brain when music or sound is played.

The findings show how the brain reacts to musical stimulus. Areas of the brain which process language, movement, emotion and memory all ‘light up’ in response to music’s melody, harmony, rhythm, interval and pitch.


Musical vibration also stimulates a cocktail of hormones and neurotransmitters which can excite us, calm us, cheer us up or make us sad.

As each of us are the product of our own unique life experiences, we will each interpret the same piece of music in our own way.  

Musical Genes.


It is now believed that we have a certain amount of musicality hardwired into our genes due to the process of evolution. Musical sounds may well have preceded language for our ancient ancestors. Indeed it may have
been a necessary part of survival. The oldest part of our brain ‘The Limbic System,’ responsible for basic body functions and their regulation, also plays a major part in our emotional response to music.



Music and the Mind. The Early Years.

Infants in the womb are susceptible to music, the ear being the first organ to develop. From about eighteen weeks infants will actively listen to music.

It has been shown that singing and playing music to your unborn child will greatly enhance  musical development.

Chose what you play them carefully though, discordant or dissonant sounds will cause them to squirm and turn away, whereas they will turn towards harmonious sound.

Foetal  heartbeats steady when an infant is exposed to classical music and the infant becomes quieter.  Rock music agitates the foetus the and heart rate increases along with more pronounced movement and kicking.

Young children who learn to play a  musical instrument have been found to perform better in other subject areas. They show greater dexterity, verbal ability and are usually are more self disciplined. By playing alongside others social and co-operative abilities are also increased.

Music is an important part of our lives. It appeals to us on so many levels. Confucius puts it beautifully.

“ Music produces a kind of pleasure which human nature cannot do without”

JOKE.
How do you tell the difference between a violinist and a dog!
The dog knows when to stop scratching!!

Food and Mood. Plan your food and change your mood!

The link between food and mood is a fascinating one. We are all aware that a strong cup of coffee first thing in the morning, will get us up and running and that a large heavy meal at lunch time, can leave us feeling sleepy and lethargic. What is going on to cause this and are there certain foods we can use, to alter our mood deliberately? It seems that there is! Food does affect mood and in more ways that you might have imagined!


What is it about Chocolate?

Chocolate is enjoyed by millions all over the world. It is one of the foods, most associated with its affect on mood. It’s synonymous with romance, comfort, relaxation and feeling good. Chocolate has a huge affect on mood because it combines many different substances, which are now known to change the brain’s chemistry. In terms of food and mood it has it all!

More on chocolate later but first…  

Food and Mood and… Neurotransmitters!

Neurotransmitters are chemicals, that communicate information between neurons, across the
 ‘synaptic gap.’
These are very influential in the control of mood, appetite and thought. They are released in the brain as a result of eating certain kinds of food.
So let’s have a look at certain kinds of food and the affect they have on Mood.

Carbohydrates, Energy and Serotonin.

Carbohydrates, such as sweets, bread and pasta are our main source of energy. Eating carbohydrates cause an increase in the release of serotonin levels in the brain. When in balance Serotonin is responsible
for a positive mood state and the regulation of appetite. It can also help reduce pain. Too much serotonin can make you sleepy and lethargic. Too little can make you tense and tetchy. Women seem to produce less serotonin as a rule than men, so  further depletion, particularly around menstruation and during  menopause can cause mood swings and irritability. Eating carbohydrates at this time can help, so why not…..

Eat a potato!

The best food you can eat to quickly pick you up, if you feel blue is a potato! It contains a good supply of carbohydrates. It is rapidly converted by the body to increase the production of serotonin and lift your mood! All this from the humble tatty!

Protein rich food.

Foods such as fish, poultry, meat and eggs are protein rich. They stimulate production of Dopamine and Norepinephrine. These neurotransmitters help increase alertness, memory and energy levels. Tyrosine is an amino acid which is broken down from protein to assist regulation of metabolism.
So eat more fish, eggs, legumes nuts and seeds to improve your focus, energy and motivation! The essential fatty acids found, particularly in fish, are rich in Omega 3, known to elevate mood and are not fattening.

Water

As water makes up such a large percentage of our body and so many body systems depend upon it, it makes sense to drink plenty. Many foods and drinks cause dehydration. By drinking water regularly, you
keep yourself properly hydrated. Water inhibits feelings of hunger.
It contains no calories and will increase both mental and physical performance. It’s a cool, good mood
drink!

 Sugar

One of the main culprits for mood fluctuation is sugar. By eating foods with high sugar content, you raise your blood sugar level. This gives an initial feel-good rush followed by a low, as the body tries to correct the balance. When the low is experienced it’s easy to reach for something else sweet and the process begins again! Imbalance and fluctuation in the blood sugar level has an acute affect on mood, causing  anxiety, irritability and lack of concentration. At the extreme it can even cause panic attacks. By keeping blood sugar level stable you will keep your mood stable.

Caffeine

Caffeine present in coffee, cola, fizzy drinks and medicine.  It activates adrenalin and releases dopamine which stimulates and makes you feel good. The down side is that the results are short lived! It’s addictive and too much caffeine can cause amongst other things, anxiety, increased heart rate, poor sleeping patterns and stress.

Try a few weeks without coffee to see the results for yourself. You may have a few days when you experience headaches and feelings of sluggishness as you ‘withdraw’ You should then notice a difference. Your mood will stabilise, sleep improve and feelings of anxiety decrease.

Alcohol.

Alcohol is another mood altering substance. Like coffee drinking, it has social implications which are tied up with it and make it an appealing past-time. It has the sneaky affect of causing initial relaxation and then when the effects have worn off feelings of anxiety and even mild depression. Just like caffeine it is addictive.
Food and mood are intrinsically linked. Results varying from individual to individual. However by becoming aware of your diet and how certain foods affect you it’s possible to make positive changes.

Keep a Food and Mood journal.

Try keeping a food and mood journal. Jot down the food and drink that you consume each day. Make a note of how you felt after each meal, together with mood changes or physical reactions. This should highlight foods which affect you and give you guidance as to the foods which are good for your mood!


Lastly… Chocolate.

The reason chocolate is so desirable is that it combines so many different substances which affect mood. The main ones are sugar, fat, phenylethylamine and caffeine. Sugar gives an immediate rush. Fat and phenylethylamine produce endorphines, to make you feel great and caffeine is a stimulant. In addition there seems to be a chemical which prolongs all the pleasurable effects!

How To Stop Procrastinating Starting NOW!

 

Many of us don’t know how to stop procrastinating. Very often we’re not even aware we are doing it. However procrastination or putting off until later is a major barrier to success.

You have a job to do and decide to put it off and do it later.
Why?
What are the reasons we do this?

 

Here are a list of reasons that we may have for putting stuff off.

I’m sure you’ll have a few more of your own, but these are some of the most common ones!

So how to stop procrastinating?

Look at the action tips underneath.

Most require you to do the opposite!

 

1/ Anxiety about the task.

Depending on how we view the task in hand, we may feel slightly anxious, or extremely anxious, about getting it done. Anxiety often masks another concerns we have. These are listed below.

ACTION
If you are a naturally anxious person life can be a misery. Controlling anxiety can be quite a task in itself! Yoga, The Alexander Technique, and exercise help. The quickest fix is to breathe deeply and concentrate for a few moments,simply on your breathing.

2/ Fear of failure.

The fear of failure is one of the main reasons that we become anxious about beginning a certain task. We like to do things well and don’t want to make a mistake.

ACTION
Practice making mistakes. Yeah you heard. Allow yourself to make mistakes. You need to do this in order to learn and grow. It’s unrealistic to imagine that you can get everything right first time. As you do this you become less afraid of making mistakes and see the value of them. You also realise that there is nearly always a way around the ‘mistake.’ Sometimes the mistake provides you with a more interesting result or unexpected opportunity!

3/ Fear of success.

Ok we may understand that we don’t want to fail, but surely we cant fear success? This is a slippery one. It’s often so under the radar that it’s never recognised. It may be a subconscious thought along these lines….

If I were to succeed at this task or career, my friends will be jealous and I will loose them.
Or/
If I do well it will look as if I’m showing off.


ACTION
Allow yourself the luxury of success. By being confident and successful you are able to help others to fulfil their potential. Really examine the underlying reason for your fear of success and address those.
 

4/ Lack of time or the ‘too busy syndrome!’

You have an important letter that you must write but you’re simply too busy to do it now. Much better that you do it tomorrow when you’ll have more time.

ACTION
Recognise there is never a good time. Most of us battle daily with the demands on our time. It is precious and the trick is to manage it, not let it rule you! The best action for the too busy excuse is to do the job straight away!

5/ Boredom.

How many times have you put off doing something because it was routine and basically… boring. It doesn’t interest you and you can’t be bothered.

 ACTION
Find a way to look at the task in a new more exciting light. Combine the boring task with a pleasant one or reward yourself when you’ve done it.


6/ Perfectionism


Perfectionists tend to want, as the word says everything to be perfect. They dislike making mistakes. The best way to avoid making mistakes is not to start! As they are meticulous people, tasks take quite a while, so they also get caught with the, not enough time bit as well.


ACTION
Again allow yourself to be not quite so perfect. Deliberately rough it up. Consciously work on the task in a carefree and speedy way. Once its done you can go over it again and polish. Because you’ll then have done the job and have time to spare!


 7/Authority Issues and stubbornness.

Some folks may have a problem with authority. They prevaricate and delay in order to show defiance. It is a way of guarding against a perceived loss of freedom. You can’t make me would be their cry!

ACTION
Understand that some things just have to be done. Try not to get involved in personalising the situation. You may not have a choice over what you are required to do, but by taking control and getting it done you actually give yourself power and freedom.


8/ Concern about what others think.

How often do you put something off because you are concerned about what others might think? Again this is tied up with anxiety and confidence issues and fear of making mistakes and looking foolish. No one wants that.

ACTION
Take on the task and do it to the best of your ability. If you do this with truth and honesty then regardless of the outcome you will have succeeded. In fact it’s probably helpful to show no concern to the outcome but just concentrate on the task in hand.


How to stop procrastinating like all things takes practice. Each time we find ourselves putting off get ahead and just do it!

EAT THAT FROG!


Brian Tracy has a wonderful method to help with procrastination tendencies. The idea is borrowed from a quote from Mark Twain.

“ If you have to eat a frog, don’t look at it too long!”

The ideas is this. Imagine that each day you will be required to eat a large slimy green frog! This is not an option and has to be done.

You can either spend the day knowing that at some time that old frog is going to have to be eaten. It will be a pretty miserable day huh!
Or…. You can bite down and chew on the frog first thing in the morning, before breakfast even. UGH! Then you can spend the rest of the day feeling righteous, free and positive!

So take that worst most undesirable task to be done and do it first thing.

Then enjoy your day!
 EAT THAT FROG!

Discover the power of positive thinking phrases.


Positive thinking phrases are snappy positive phrases that are repeated in order to motivate and inspire. By  practicing them  it’s possible to alter, replace or create new thought patterns and habits.

By continuous positive affirmation, the mind begins to create the desired reality! You believe what you keep telling yourself!

Conversely negative self talk will create a negative reality!
So how you think and talk to yourself is valuable and crucial.

“If thought corrupts language, language can also corrupt thought.” George Orwell

It’s important to observe how you think about things. Start to be aware of your self talk and notice if it’s positive or negative. What kind of language do you use? I’ve been shocked at how often I am capable of verbally self sabotaging myself before I even begin something. Phrases like…
I’m not sure if I can.
I’m not very good at this.
I’ll try but..

Personal Positive Thinking Phrases

It’s really important to create phrases that are totally relevant and personal to you! Here are some ideas on how to construct your phrases.

1/ Chose your goal….to have confidence
2/ Make it very clear.
3/ Phrase it as if you already have the goal but want to improve on it…
   Everyday I am becoming more….
4/ Don’t lie to yourself! You will not believe it if you      
keep saying, “I am confident,” when you are not!

So an example for aspiring to greater confidence might be..

Everyday I’m becoming more capable and confident.

More Positive Thinking Phrases

Here are a few general phrases to get you started.
 
Everyday new opportunities are unfolding for me.

I am full of energy, love and happiness.

I am becoming fitter and healthier.

Everything is as it should be.

I am calm and centred.

Repetition and Reminders

We all lead hectic and full lives. So how do we ensure that these positive thinking phrases are kept to the forefront of our minds.

Begin a habit!

Create a positive affirmation habit! End and begin each day, by repeating your chosen mantra until it becomes a habit. You’ll soon see the results!

Constant repetition is vital. The more the phrase is said the more the mind accepts it as the truth and creates the reality. So whenever you have a spare moment, waiting for a bus, eating a sandwich repeat your phrases.

Remind yourself by writing down your positive thinking phrases and placing them where you can see them. By your desk, computer, on your fridge. Just somewhere that will jog your memory on a daily basis.

Forming Habits is the fast track to success!

It seems to me that the act of deliberately forming habits as part of your goal setting plan is a fast track to success.

It appears that by setting a specially designed habit you assist the process of  change!

I’ve been struggling lately with this paradox!

How do you keep a healthy balance?

We need to have both habitual behaviour as well as the ability to deviate and think outside the box in order to succeed.

To reach a desired goal requires discipline and persistence. By consciously forming habits of thoughts and actions they become automatic and so easier to realise.

The solution I think is to control your habits rather than them controlling you.

I’ve been experimenting with habit creation over the last few months and have been really surprised by the results!

It’s easy to do!

Forming habits especially new ones is easier to do than you might think. I started with just one, through necessity as I couldn’t find the time in the day to do all the things I wanted!

So I decided to create more time!

The only way I could see to do this was by setting the alarm an hour earlier than normal. This way I’d gain an extra valuable hour.
I’m absolutely hopeless at getting up in the morning, so I’d be lying if I said I was not a little apprehensive!

However I was so excited about the benefits of the extra time that this was overshadowed. I set the alarm and the first few mornings it was difficult to leave the lovely warn bed!

The up-side though was I felt so darn virtuous! Before breakfast all the boring chores were done! (I decided to chose the mindless tasks for first thing as I thought I’d likely be half asleep! Correct decision.)

After a week I started to enjoy the freedom this gave me. I was able to do what I wanted with that freed up hour. Bliss! With the boring tasks out the way I didn’t feel guilty and consequently my hour was much more focused and productive.

Flushed with the success I have been gradually turning the alarm on just a little earlier. I love getting up early now. We do go to bed earlier but this is not a problem!

Forming this habit had been so easy I decided to form another.

Weight-loss Plot.

I’ve been struggling with my little bit of extra weight for years. It’s not a lot but I suddenly felt that if I created weight and fitness habits I might at long last shift that stubborn extra stone.

I looked at my commitments and made room in my day for 30 minutes exercise. For a habit to work best this needs to ideally occur at the same time and in the same place each day. I worked out the time when I could best achieve this. I thought it best to only begin with half an hour, as it was a realistically achievable time. I would also not end up shattered from my exercise routine and give myself the excuse not to work out the following day!

At the same time I set myself  to forming a healthy eating habit. It was simple. I would simply ask myself if what I was going to eat was healthy for me. If not I’d choose another option. No fancy diet no calorie counting. Like the exercise this was going to be a habit for life.

I’ve been shocked by the speed of the results. It really works. After only a few weeks it would now feel strange not to wake up at 6.15. Not to do 30 minutes exercise every day and not to stick to a healthy eating plan!

Controlled Habit forming.

I confess that now I’m a bit addicted. I’m wondering how many habits you can start and set in motion? How many can you keep going at one time. Once they are formed of course they become simply part of your life and so require little maintenance, allowing you the space to start the next one in motion.

The satisfaction it gives is wonderful You feel in control and the desired results are much quicker and more easily attainable than you might at first think.

Have a go. Create a good habit today and see for yourself.

Have a positive thinking attitude and feel great.

Is it possible to develop a positive thinking attitude towards life?

When things are going well, this is easy, you don’t need to try it just  comes naturally.  

So how do you feel at these times? What makes up this positive thinking attitude. Can you deliberately create one?

Can you change negative thoughts into positive ones quickly?

Feeling Good

The first step in knowing how to deliberately change your mindset, is understanding the emotions you have when you feel really positive and life is rosy.

When you feel good you are full of energy, enthusiasm and confidence. Nothing is too much bother and life seems effortless. It’s great to feel like this. It seems that opportunities and success are everywhere. You can do no wrong!

However when you feel low things are not so easy. But don’t despair.
The brilliant news is that you can change a negative attitude quickly. It can be done in a moment.

First you need to decide to….

Make the Change.


This is the hardest part! Sometimes (if we’re truthful) we quite enjoy being miserable. We can have a good moan, look at all the negative things and generally feel sorry for ourselves.

However .

Once you’ve done the hardest part and made the mental commitment to change there are several tips and techniques to help switch your attitude quickly from negative to positive.

Tips to create a positive thinking attitude.
 
1/ Energy.

Most negative feelings stem from lack of energy. The less energy you have the less you feel like doing. Vicious circle!

So get the blood pumping. Get some much needed oxygen to your brain. Go for a good brisk walk or run. Jump dance. It doesn’t really matter as long as you raise your energy levels. Doing is the key.

 2/Music.

Take a moment to listen to your favourite music. Music can alter your mood. Obviously don’t choose a sad love song. Get out an up beat track which you can jig around to. Raise your energy and listen to a cool track at the same time. Two for the price of one!

 3/Happy thoughts.

While you’re dancing around to that great old rock number. Think happy thoughts. Direct your mind to a good time. Think about loved ones or special friends. Count your blessings.

 4/Distract yourself.

If you find your self in a negative state. Break it by using the distraction technique. It can be anything from clearing out the kitchen drawer to building a bird box! Give your mind something to occupy it. Something it can be involved in which allows no space for negativity!

 5/Laugh.

If you have a funny DVD…put it on! It won’t be long until you’re laughing! Laughter is one of the best ways to change mood state. If you don’t have access to jokes or DVD’s smile to yourself. Try it! Just the act of moving those facial muscles into a smile will make you feel better.

 6/Sleep.

Tiredness is often the cause of depressed mood. It’s essential to get the sleep you need in order to refresh and replenish your mind and body. Develop a bedtime routine to get into a relaxed frame of mind. If you wake up in the middle of the night with stressful, negative thoughts, acknowledge them and then dismiss them. Mentally choose a time in which to deal with them in the day. Stressed night time thinking is rarely of value.

7/Diet.
There is a significant correlation between food and mood. Changing to a healthier diet and choosing certain foods will lift your spirits. Check out food and mood for more in depth info on this fascinating subject.


Create a positive thinking attitude trigger

Negativity can become a bit of a habit. We are negative without even realising it. Monitor your moods and emotions and learn to spot the beginnings of negative feeling. Learn to identify when you are feeling a little low or negative. Decide on an action or thought that you can use as a trigger to make the switch from negative to positive.

It can be an affirmation or motivational quote. It might be a physical action like clicking your fingers together and saying the words CHANGE.

Use this trigger every time you notice negative feelings arising.

Make a positive thinking attitude one of your new habits. Practice it daily until it becomes just the way you are.

Golf in the Kingdom, by Michael Murphy. Real inspiration for all golfers!

This is the story of a young man’s meeting with the mysterious golf professional Shivas Irons, on the mythical ’Burningbush’ golf course in the Kingdom of Fife.

He plays a round of golf with him and meets up with some of his friends over dinner. That night he plays the mysterious 13th hole with Shivas at midnight and feels the presence of Seamus MacDuff.

He leaves the next morning a changed man.

The book is beautifully written and you will soon be mesmerised by the atmosphere Murphy conjures up. The place and the characters become very real. It’s a heady mix of heather, whisky and good conversation.


The book is a journey into the connections of golf with life and mysticism. Murphy was a pre-med student at Stanford University, when he accidentally stumbled into a lecture on Comparative Religions. It was to change his life. He changed his course to psychology and became extremely interested in both Eastern and Western thought.

He co-founded the Esalen Institute, in Big Sur, California in 1962 which still runs various courses on subjects related to human potential, such as dance, yoga, mysticism and mindfulness.

Murphy explores how,
 
…’golf was becoming the yoga of the supermind, the ultimate disciplin’ for transcendence,’


and effortlessly works such ideas as ‘the flow state,’ ‘visualisation,’ and the idea of ‘true gravity,’ into the compelling story.

Mind over golf. Is your mind your biggest handicap?



The importance of the mind over golf cannot be underestimated. Tiger Woods has, by example,  shown that it is a critical and fundamental aspect of the game.

Ok, so you’re not Tiger, but it’s still possible to greatly improve your game and the enjoyment of golf by developing mind over golf techniques.The game of Life

“They say golf is like life, but don’t believe them. Golf is more complicated than that.” Gardner Dickinson


Golf is a game which mimics life. In the course of one 4 hour round we not only have to deal with the elements and the techniques of the game… we have to deal with ourselves!

Just as in life, learning how to handle our emotions on the golf course isn’t always easy. Golf is the perfect vehicle and training ground for exploring  the intricate workings of the mind!

‘Gowf is a way o’ makin’ a man naked.‘ Shivas Irons from ‘Golf in the Kingdom.’ by Michael Murphy.

In the shortest space of time we can feel anger, elation, joy, disappointment and frustration just to name a few!

By working on some of the mental strategies, it’s possible toimprove your game by learning how to deal with yourself both on and off the course.  

Getting out of your own way!

Golf requires thought, but it’s so easy for those thoughts to become misdirected. One of the fundamentals of mind over golf is knowing when to get out of your own way!

Unlike many other sports, in the game of golf you hit a stationary object. You are not ‘reacting’ to a ball flying towards you, but instead approach the stationary ball with plenty time to think! This is where the trouble starts! There are so many things to think about!

All the information from magazines, books and golf lessons compete with each other in your head. Too many thoughts cause confusion and the result is uncertainty and doubt.

All too often the golf critic and advisor chats away in our heads. This is the dialogue we have with ourselves and it needs to be quietened. If you play golf you’ll be all too familiar with it. Just as you are about to hit a shot it will give you ‘helpful’ information such as…
‘try to hit this one well right… you don’t want to go into the water!’

Your mind cannot distinguish between positive and negative so if you try not to think about ’a red lorry’ that’s exactly what your mind will visualise.The golf course design with it’s traps and water deliberately diverts your focus. By trying not to hit the ball into the water the mind focuses on ’water’ and ‘Plop’ …delivers the shot!

Mind over golf requires you to focus only on your desired shot. You do not even see the obstacles. You pick a spot, visualise the ball flying to it. Breath, relax and swing.

Shivas Irons, the mysterious professional in ‘Golf In the kingdom,’
puts it beautifully.

‘Ye try too hard and ye think too much. ….Why don’t ye go wi’ yer pretty swing? Let the nothingness into yer shots.’

What is meant by ‘nothingness?’

Nothingness is relaxed concentration or being ‘in the flow.’ 

‘Relaxed Concentration.’

‘Relaxed Concentration,’ is a mental state in which you are aware and focused but it feels effortless and there are no thoughts, doubts or stress. You allow and trust your subconscious mind to know what to do. You are in the flow playing shot by shot. By concentration of the mind, you are able to block out distractions and let the ‘muscle memory’ perform the task automatically. Time seems to stand still and you play with a childlike simplicity. The art of relaxation means increased focus and alertness without tension. The best conditions in which to flourish.

So how can you achieve a state of relaxed concentration?

1/Breathe!
By breathing deeply you relax muscles and provide oxygen to the brain to increase mental clarity.

2/Let go!                                                

Let go of the conscious mind. Still the chatter and advice that you give yourself.                                                                                                       

3/Visualise

Rehearse this feeling of relaxed concentration away from the golf course. Visualise your swing. Feel it in your minds eye. See the shot. Picture the putter in your hand and the ball being drawn effortlessly to the hole. Then when you play remember the visualisation techniques you’ve practised off the course.

4/Eliminate ego.

Ego is the enemy of golf performance. We tend to measure ourselves by the outcome of our golf shots. We feel a failure if we have a bad round and on top of the world if we have a good one! The aim is to try not to expect too much or too little! Play for the joy and pleasure of it. Don’t be a hero and understand your capabilities.

Be Aware.

Golf courses are beautiful places. So relax and trust your subconscious and be aware of the scenery.  


“ Oh, golf is for smellin’ the heather and cut grass and walkin’ fast across the countryside and feelin’ the wind and watchin’ the sun go down and seein’ your friends hit good shots and hittin’ someyourself. It’s love and feelin’ the splender o’ this good world.”

Golf in the Kingdom. Michael Murphy


Too often we forget!

Golf can seriously damage your health!

Recently I decided to take up golf. I figured it was the best way to:- 1/ get myself out of my studio 2/ get some exercise and fresh air 3/ make new friends What I didn’t take account of was the effect on my mental health! My Mum and my father-in-law are both keen golfers so you’d think I’d have known better. Golf is a game after all……….first BIG mistake! ‘They say golf is like life, but don't believe them. Golf is more complicated than that.’ ~Gardner Dickinson I learnt very quickly that golf is NOT a game. Indeed it is a very serious business. It is played in strict order and at a rapid pace. If you are contemplating taking it up, do not imagine like me, a leisurely stroll in which you can pick the odd daisy or watch rabbits gambol. ‘If you want to take long walks, take long walks If you want to hit things with a stick, hit things with a stick. But there's no excuse for combining the two and putting the results on TV. Golf is not so much a sport as an insult to lawns.’ National Lampoon Here are some other things I’ve learned so far. In no particular order. Playing a round with hubby! Husbands do have a tendency (albeit kindly) to let you know what you’re doing wrong quite a lot. You really don’t need an explanation of why your ball is.. in the lake/sand or on the main road! They also nearly always out- drive you (usually in completely the wrong direction) but this still can be most infuriating. If you value your relationship then a few simple rules need to be established. We’ve found it 1/ Helps not to say anything negative. In fact, probably best not to say anything at all! Even well meaning praise can be misconstrued. 2/Helps to try not to analyse every shot when you get to the 19th, (or home, if it has been a really awful round and it is too embarrassing to go into the clubhouse for a drink.) One person doing this is tedious but two and you require extra wine! Don’t forget to carry a large box of tissues. These come in handy for muffling uncontrollable sobs as you try to hack your way out of the undergrowth and will also remove smudged mascara! ‘Golf's a hard game to figure. One day you'll go out and slice it and shank it, hit into all the traps and miss every green. The next day you go out and for no reason at all you really stink.’ Always pretend that that you are having fun. A fixed grin is an absolute necessity. If you get really expert you can even fool yourself as well sometimes! The game of golf seems to me rather like having a baby…somehow you manage to forget the pain and end up doing it all over again. But…. ‘If you do find that you do not mind playing golf in the rain, the snow, even during a hurricane, here's a valuable tip: Your life is in trouble.’ So how do you play golf and stay sane? Answers on a postcard please!( no seriously.. please leave your comments in my guestbook.) All help appreciated!

More great golf humour at www.golfun.net

Girls Need Bigger Golf Bags (or why size matters!)

When you start to play golf, one of the first bits of equipment you’ll need is a Golf Bag. Originally these were invented to carry your clubs. Recently (now girls are seriously taking on this man’s game) they are becoming much more useful than that! On a recent game of golf with another couple I couldn’t help noticing, with amusement, the differences between the Guys’ bags and their contents, and ours. Below, are some observations which you may like to consider if you are thinking of investing in a new Bag! Guy’s Golf Bag - slim-line over the shoulder model Girl's Golf Bag - multi-pocketed, lightweight electric version Contents of Guys Bag 1/ 2 litres of water 2/1 large Snickers Bar 3/Waterproof jacket and trousers 4/Set of Titleist golf balls 5/Set of tees and a ball marker 6/Golf glove 7/Hat Girls Golf Bag 1/Two small ice cooled water bottles 2/Three bananas and low-cal cereal bars (to share with playing partners) 3/One waterproof set. 4/One light shower-proof jacket 5/Three visors (different colours) 6/Three gloves (in co-ordinating colours to visor of course) 7/Sweater 8/Sleeveless pullover 9/Wooly hat 10/Suncream and lip salve 11/First aid kit, including: - aspirins, support bandages, Elastoplasts, scissors, tissues. 12/Multi-coloured golf balls to suit mood 13/ Colourful plastic non-breakable tees 14/Magnetic Ball markers attached to visor or glove. However while out having a game with a friend of mine I noticed that she had taken the ‘Art of the Golf Bag’ to a whole new dimension. In the course of the round (at various intervals,) we were treated to face and feet spritzers, and a soothing compress (or face towel wrapped round ice cubes,) to cool us on the warm day. We just loved the variety! No wonder she has so many friends!