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List of Illustrations | |
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Introduction | |
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The Mind-Body Connection | |
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The Performer's Challenges | |
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Music: A Natural Instinct | |
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Coping with Performance Demands | |
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Imperfections and the Evolution of Performance Expectations | |
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The Balanced Performer | |
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Musical Development and Performance Experiences | |
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Personality and Perfectionism | |
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Self-Efficacy | |
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Why Perform? | |
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Sport Psychology | |
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Introduction to Sport Psychology | |
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Parallels between the Fields of Musical and Athletic Performance | |
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A Brief History of Sport Psychology | |
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Peak Performance, Optimal Performance, and Maximal Performance | |
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Introduction to Cognitive Strategies | |
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The Connection between Mind and Body | |
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The Yerkes-Dodson Law | |
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The Left and Right Hemispheres of the Brain | |
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Peak Performance and the Concept of Flow | |
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Developing Trust | |
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Automatic Processes and Controlled Processes | |
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Performance Anxiety | |
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The Beneficial Effects of Adrenaline | |
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Performance Anxiety | |
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Problems with the Word Anxiety | |
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A Reexamination of the Yerkes-Dodson Law | |
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The Mind | |
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Cognitive Strategies | |
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Psychological Skills Training: An Introduction | |
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Observational Learning and Modeling | |
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Definition of Self-Talk | |
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Historical Overview of Self-Talk | |
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Thought Stopping | |
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Creating Positive Self-Talk Cues | |
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Mind Mapping | |
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Mental Characteristics of Peak Performers | |
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Mental Toughness | |
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Positivity | |
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Concentration and Attention | |
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Sound Focus versus Self-Focus | |
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Ristad's Judges | |
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The Work of Don Greene | |
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Developing Concentration | |
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Dimensions of Focus | |
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Mind-to-Muscle Relaxation Techniques | |
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Centering | |
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A Centering Exercise | |
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Meditation | |
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Research on Meditation | |
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Prayer | |
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Mindfulness and Metta | |
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Types of Meditation | |
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Practice as Meditation | |
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Systematic Desensitization | |
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Biofeedback | |
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Relaxation Imagery | |
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Hypnosis | |
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Autogenic Training (AT) | |
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Imagery | |
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Definition of Imagery | |
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Preperformance Imagery | |
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Postperformance Imagery | |
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Characteristics of Effective Imagery | |
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Using All the Senses | |
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The Importance of Positive Imagery | |
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Imagery Ability: Vividness and Controllability | |
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Orientation | |
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Historical Overview of Imagery Research | |
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Simultaneous Processing and Sequential Processing | |
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Your Personal Best: Performance Enhancement Imagery | |
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Initial Step in Imagery Practice: Relaxation | |
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The Language of Imagery | |
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Benefits of Imagery | |
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Theories of Why Imagery Works | |
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Imagery Research in Music | |
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Self-Reports of Expert Musicians | |
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Aural Awareness and Audiation | |
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Mental Rehearsal | |
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Concentration during Practice | |
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Benefits of Mental Rehearsal | |
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Meta-analyses of the Research Literature on Mental Practice | |
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Sport Psychology Research on Mental Rehearsal | |
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The Combination of Mental and Physical Practice | |
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Practical Strategies for Combining Mental and Physical Practice | |
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Music Research on Mental Rehearsal | |
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Mental Rehearsal in the Beginning Stage of Learning | |
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Memorization | |
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Learning Modalities | |
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Mental Rehearsal for Memorization | |
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Testimonials by Expert Musicians | |
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Preperformance Routines | |
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The Body | |
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CHAPTER TEN Muscle-to-Mind Relaxation Techniques | |
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Types of Relaxation Techniques | |
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Diaphragmatic Breathing | |
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Breathing Practice | |
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Alternate Nostril Breathing | |
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Breathing with Your Music | |
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Progressive Relaxation | |
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Progressive Relaxation Sequences | |
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Stretching | |
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Benefits of Stretching | |
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An Introduction to Yoga | |
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General Pointers for Safe and Effective Practice | |
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Pranayama | |
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"Playing the Edge" | |
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Yoga Asanas: Types and Benefits | |
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Seated Stretches and Warm-ups | |
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Standing Poses | |
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Balance Pose: Vrksasana, or Tree Pose | |
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Backbends | |
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Forward Bends | |
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Twists | |
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Inverted Pose: Viparita Karani, or Legs-Up-the-Wall Pose | |
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Restorative Pose: Balasana | |
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Final Relaxation Pose: Savasana | |
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30-Minute Daily Practice Sessions | |
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5-Minute Mid-Practice Breaks | |
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5-Minute Preperformance Sequences | |
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The Balanced Musician | |
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The Effects of Stress on the Body | |
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Taking Care of Yourself | |
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Practicing | |
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Overuse Syndrome | |
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Performance Countdown | |
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Conclusion | |
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Self-Evaluation Form for Video Recording | |
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Anxiety Preview Questionnaire | |
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Imagery Scripts | |
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Index | |
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About the Author | |