Hey,
I'm Cyrus.
Welcome to this meditation to create effortless mastery in music and sports.
Use this meditation if you're a musician or an athlete who wants to create a state of effortless relaxation to practice and perform at a high level.
And if you find this helpful,
Use it regularly to prime your subconscious and your energy to master your inner game and deepen an easy connection to your craft.
This session is inspired by the book,
Effortless Mastery by Kenny Werner,
And I highly recommend it for musicians or athletes alike.
Start off by getting into a comfortable position that you can be extremely relaxed in,
But also alert enough to not fall asleep.
Once you're in that position,
Just take a slow deep breath all the way down to your toes.
Let the breath roll down out through the mouth,
Almost falling out through the mouth in a smooth,
Effortless way.
And as it does,
Just allow the little muscles around your eyes to start to relax.
Allow the tongue to drop to the floor of your mouth,
Your jaw to soften,
Feel your neck and shoulders dropping and releasing,
Your chest and stomach to open and blossom with the breath.
Feel your back sink into the support as you become aware of it and release it.
Floor to drop,
Relaxation to wash into your legs,
Any tension or holding in your arms and hands,
And just allow that to un.
.
.
Connect your attention specifically to your hands and finger of the subtle vibration in your hands and fingers as if you have a spotlight,
And the subtle detail and steady attention to one finger,
Create an unshakable.
.
.
Connection,
Starting with your thumbs.
Light your index fingers with your attention now.
Focus on your middle fingers,
Attention.
The keys on a piano to your ring finger,
And zero in to the detail of sensations in your pinky finger.
Release your attention on the hands and imagine as if a greater energy is flowing through your body.
Feel yourself relaxing deeper as you imagine a big empty space behind your.
.
.
As if the mind is empty.
Take a six deep breath,
Your.
.
.
Thoughts to siphon and dissolve down into your.
.
.
The sands of an.
.
.
This empty space behind us of your.
.
.
Head to toe,
To just hang out and be suspended in a state of totally effortless relaxation.
Just allow yourself to go progressively deeper in a sense of effortless relaxation,
Each passing.
And as you simply allow yourself to float in this state of relaxed lightness,
Visualize yourself approaching your instrument in this state.
Whether that's a ball instrument or something else,
See yourself approaching the tool of your craft in this state,
Conscious,
Effortless relaxation.
Notice if you're feeling changes as you make contact with this instrument and release any change and ease back into that relaxation,
Forming a new relationship of clarity and calmness with your instrument.
As if you're seeing it and connecting with it for the first time.
Visualize yourself playing one note or one movement at a time from this conscious centered,
Effortless space and see and feel it all flowing through you effortlessly.
And just see yourself dedicated to the simplicity of this one simple action over and over for a moment.
Concentrating primarily on maintaining your connection to this state as you do that one simple action.
Every time you see yourself trying to be good or play well,
See yourself letting that go,
Breathing that energy out and returning to only playing this one simple action over and over in an effortless way where it's just happening through your body.
You see it happening,
And you're the one observing it with the level of effortlessness where you're just sitting on a park bench enjoying a sunny day,
Doing nothing while your body does all the work to play that one action automatically.
Now see yourself starting to flow and improvise freely without any judgment.
Just see yourself having fun and playing from a totally fresh and fun space.
Like you're a kid again,
Establishing a different relationship to your instrument as you see yourself improvising,
Being messy,
Not trying to look or sound good or play well,
But instead regarding everything that happens through you as beautiful and thrilling as it is.
Staying connected to this conscious,
Relaxed space as you improvise a flow,
A rhythm,
A rhythm as you improvise a flow effortlessly and playfully.
Now see yourself taking a breath and letting go of that improv flow and see yourself shifting to practicing the more formal exercises that you already know,
Purposely not trying to stretch yourself into anything new or do anything extra.
Just see yourself in an effortless flow with what you know,
Not being seduced by your ego into doing more than you already can,
But instead picking one simple combination or exercise and seeing and feeling yourself enjoying the simple flow of mastery in playing what you're already totally comfortable with in an effortless way.
See it flowing through you like a wave and just enjoy allowing it and observing it from that centered,
Relaxed space.
Once again,
Take a breath and let that go and now see yourself practicing new things outside of your comfort zone,
One thing at a time.
Start by picking one new skill that you wish to master and see yourself doing it with a focused simplicity,
But do so while staying centered in this conscious,
Relaxed space.
If you see yourself reaching,
Judging,
Or straining too hard,
Imagine taking a breath,
Re-centering,
And practicing establishing a slow,
Steady,
Easeful feeling within yourself as you start to master the new skill so when it's internalized,
It can flow out of you effortlessly and automatically,
Practicing that balance with the new skill now.
And one last time,
Take a deep breath,
Let that go.
And finally,
See yourself flowing,
Enjoying yourself effortlessly from a place of total relaxation,
Enjoying and appreciating where you're at without trying to skip ahead to the future,
But instead trusting you will develop and improve automatically just by staying on the path of effortless mastery and just prioritizing playing from this relaxed,
Light,
Baseline energy,
Seeing how you can be quick and smooth in your movement and energy whenever you choose to with ease from this baseline,
But establishing it firmly every time you play so that relationship to your craft brings you joy,
Ease,
Flow,
And effortlessness more and more,
Leading to greater and greater levels of mastery in an effortless way,
Allowing yourself to be great while simultaneously having an easy,
Flowing,
Internal subjective experience as you do,
Taking one last moment to see yourself playing whatever or however you wanna play from that space.
And when you feel ready,
Take a breath and come back at your own pace and bring that relaxed,
Flowing energy to whatever you do next so it can be a staple of your life.
And be sure to practice this regularly if it was helpful to create that feeling deeply within your subconscious and body to make it more automatic and effortless.
And be sure to leave a comment or question if you'd like to share your experience.
Have an amazing day.
