{"id":4874,"date":"2020-12-25T06:00:12","date_gmt":"2020-12-25T14:00:12","guid":{"rendered":"http:\/\/classicalguitarshed.foureyes.com\/?p=4874"},"modified":"2024-07-22T23:39:19","modified_gmt":"2024-07-23T06:39:19","slug":"eyes-tension-release-relax-guitar-stage-fright-anxiety","status":"publish","type":"post","link":"https:\/\/classicalguitarshed.com\/eyes-tension-release-relax-guitar-stage-fright-anxiety\/","title":{"rendered":"How to Use Your Eyes to Play (and Feel) Better"},"content":{"rendered":"<p>As crazy as it may sound at first, how you use your eyes can have a dramatic effect on how well you play, how quickly you learn, and how much you enjoy the process.<\/p>\n<p>It\u2019s well-documented that how we <a href=\"http:\/\/www.ted.com\/talks\/amy_cuddy_your_body_language_shapes_who_you_are?language=en\">use our bodies<\/a> has powerful effects on our states, feelings, and attitudes.<\/p>\n<p>But let\u2019s focus in on the eyes for a moment (excuse the pun).<\/p>\n<p class=\"centerc\"><iframe loading=\"lazy\" src=\"https:\/\/www.youtube.com\/embed\/R59aUm5g1Rg?rel=0&amp;showinfo=0&amp;autohide=1\" width=\"700\" height=\"393\" frameborder=\"0\"><\/iframe><\/p>\n<h3>How to Use the Eye Method to Relax Your Playing: The Short Version<\/h3>\n<p>In short, if you relax the muscles around your eyes and become more aware of your peripheral vision, your face, neck, shoulder, back, and arms also release a bit.<\/p>\n<p>You become more relaxed and more able to see the \u201cwhole picture\u201d of your guitar playing and the music.<\/p>\n<p>End results:<\/p>\n<ul>\n<li>You play more gracefully and beautifully<\/li>\n<li>Your memory works better<\/li>\n<li>You\u2019re more comfortable<\/li>\n<li>You have a better experience.<\/li>\n<li>The Eyes Create Your Reality<\/li>\n<\/ul>\n<p>Let&#8217;s start with the body.<\/p>\n<h2 style=\"text-align: center;\">Quick Anatomy Lesson<\/h2>\n<p>(<strong>Science Alert!\u00a0<\/strong> Feel free to skip ahead for the practical application.\u00a0 Many thanks to <a href=\"https:\/\/swinburne.academia.edu\/healthartsdesignstaffprofilesviewphpwhomschier\" target=\"_blank\" rel=\"noopener\">Mark Schier<\/a> for the generous help on this.)<\/p>\n<p>In our eyes, we have <strong>rods and cones.\u00a0 <\/strong>\u00a0These absorb light and send information down the line. Each has separate functions and affects the brain in <a href=\"https:\/\/en.wikipedia.org\/wiki\/Magnocellular_cell\">different ways<\/a>.<\/p>\n<h3>Rods and Cones in the Eye<\/h3>\n<p>The rods are used for night vision at low light levels, while the cones are used for daytime viewing when light levels are high. In bright light, the rods are completely overloaded and switch off.\u00a0 At low light levels, we become dark-adapted.\u00a0 This is the realm of the rods.\u00a0 This is because cones are not sensitive enough to capture light.<\/p>\n<p>More important than the rods and cones for visual processing are the connecting cells (visual ganglion cells).\u00a0 They process information differently depending on their location in the eye and their pathway to the visual cortex.<\/p>\n<p>Cones in the central parts of the retina connect to midget ganglion cells and then to the parvocellular layer in the lateral geniculate nucleus (usually called P-Cells). These are specialized for fine detail and color: \u201cWhat is it\u201d cells<\/p>\n<p>Cones further out in the retina are connected to parasol ganglion cells and then to the Magnocellular layer in the Lateral geniculate nucleus (usually called M-Cells). These ones are specialized for movement and contrast, and are monochrome: \u201cWhere is it\u201d cells.<\/p>\n<h3><strong>P-Cells &#8211; &#8220;What is it?&#8221; cells<\/strong><\/h3>\n<p>To start with, the P-cells in the eyes are primarily used for\u00a0pinspot vision. This means focusing on a single point.<\/p>\n<p>Where this gets interesting is that in using primarily the P-cells, the \u201c<strong>left brain<\/strong>\u201d is more highly activated than the right. The left hemisphere is commonly associated with linear thinking, logic, numbers, and language.<\/p>\n<p>When we are reading a book, or looking at notes on a page, we are using primarily P-cells, and the \u201cleft brain\u201d.<\/p>\n<p>The overall vibe of P-cell vision is one of\u00a0<strong>concentration<\/strong>.<\/p>\n<h3><strong>M-Cells &#8211;<\/strong><strong>&#8220;Where is it?&#8221; cells<\/strong><\/h3>\n<p>M-cells, on the other hand, are more predominant when taking in the periphery.<\/p>\n<p>If you take a moment right now, look away from your screen, defocus your gaze just a bit, and notice everything at the very edges of your vision on all sides (keeping your eyes forward), you will be switching to an M-cell vision.<\/p>\n<p>M-cells activate the \u201c<strong>right brain<\/strong>\u201d, which is more responsible for spatial capabilities, facial recognition, and (here it is\u2026) processing music.<\/p>\n<p>The overall vibe of M-cells vision is one of\u00a0<strong>contemplation<\/strong>.<\/p>\n<p>For a fascinating read, and more on this, including the evolutionary implications on society,\u00a0<a href=\"https:\/\/books.google.com\/books?id=IXbJFusM6iIC&amp;pg=PA24&amp;lpg=PA24&amp;dq=rods+cones+left+brain&amp;source=bl&amp;ots=GYkJP5Ytvw&amp;sig=btH2lQBttbvbJgwGC05QCbipEok&amp;hl=en&amp;sa=X&amp;ved=0CGEQ6AEwDWoVChMI5JH_udmSxgIVDqOICh0hhQAJ#v=onepage&amp;q=rods%20cones%20left%20brain&amp;f=false\">read this excerpt<\/a><\/p>\n<h2 style=\"text-align: center;\">Practical Application: What This Means for Guitar Practice<\/h2>\n<p>While we need both to function in the world, one has us concentrating and logically solving problems, while the other has us more contemplative, noticing relationships and connections.<\/p>\n<p>In our music, we\u2019re faced with the need for both. When we&#8217;re <a href=\"https:\/\/www.classicalguitarshed.com\/7steps\/\" target=\"_blank\" rel=\"noopener noreferrer\">learning<\/a> a piece, we have to look at the notes on the page and figure out what needs to happen (P-cells, linear thinking, concentration).<\/p>\n<p>But if we <a href=\"https:\/\/www.classicalguitarshed.com\/memorize-music-classical-guitar\/\" target=\"_blank\" rel=\"noopener noreferrer\">memorize<\/a> our music (which I am a huge proponent of), we can allow our eyes to de-focus a bit, and bring to bear countless other inner resources (M-cells, big picture, contemplation).<\/p>\n<p>We can connect more emotionally with the music and gain a deeper understanding of larger structures and forms.<\/p>\n<p>And the greatest bonus? \u00a0When we bring our attention to the periphery of our vision, we relax.<\/p>\n<h2 style=\"text-align: center;\">Muscles Are Connected<\/h2>\n<p>We all want to play with <a href=\"https:\/\/www.classicalguitarshed.com\/pain\/\" target=\"_blank\" rel=\"noopener noreferrer\">freedom in our joints<\/a>, and with <a href=\"https:\/\/www.classicalguitarshed.com\/guitar-shifting-positions\/\" target=\"_blank\" rel=\"noopener noreferrer\">grace<\/a> and powerful ease in our hands. But most of us play with great \u201cconcentration\u201d. This means that even though our goal is to be supple and lithe, we are setting ourselves up for tension and stiffness.<\/p>\n<p>When we relax our eyes, a chain reaction starts that eases tension throughout the body.<\/p>\n<p>We relax the muscles around the eyes, which releases the forehead, which eases tension on the neck, which releases the shoulders and back, which free the arms, which release the hands.<\/p>\n<h3>Unsolicited Life-Altering Tip:<\/h3>\n<p>If you want to do one thing to drastically improve your daily quality of life, create a habit of taking a moment, several times per day (especially in moments of high stress) to de-focus your eyes.\u00a0 Notice the periphery and release the muscles around your eyes.<\/p>\n<p>Not only does this feel good, but it can also help with problem-solving, communication, and creativity.<\/p>\n<h2 style=\"text-align: center;\">Gaming The System<\/h2>\n<p>When we know how our systems work, we can \u201cgame the system\u201d. This means we can get the results we want intentionally, from a system that works automatically.<\/p>\n<h3>My Own Performance Experience and Observations<\/h3>\n<p>On a personal note, I have repeatedly noticed that in my best performances, my eyes are slightly de-focused. Nothing major, simply nothing is in absolute focus.<\/p>\n<p>My internal dialog (left brain\/logic) is <a href=\"https:\/\/www.classicalguitarshed.com\/quiet-inner-dialog-performance\/\" target=\"_blank\" rel=\"noopener noreferrer\">quiet<\/a>(er). And I seem to be operating from a \u201clevel up\u201d, overseeing all the details and movements, but somehow detached from them and more connected to the music as a whole.<\/p>\n<p>Therefore, one of my goals prior to performing is to activate my right brain as much as possible by becoming more aware of my peripheral vision. I do this by keeping my gaze forward and taking stock of what lies at the edges of my vision on all sides.<\/p>\n<p>As you do this yourself, you may also notice that when you de-focus and notice the periphery, many of the muscles in your face also release. The overall effect is very relaxing.<\/p>\n<h3>Smooth Eyebrows and Half Smile<\/h3>\n<p>This may sound a bit \u201cwoo-woo\u201d or new-age, but again, Mr. Science says\u2026.<\/p>\n<p>The half-smile is another powerful tool in our chest of human resources.<\/p>\n<p>When we release the muscles around our eyes, smooth our eyebrows (no \u201ceagle glare\u201d) and put on a gentle \u201chalf-smile\u201d, the effects are pretty amazing.<\/p>\n<p>(A \u201chalf-smile\u201d is just what it sounds like: no teeth, face soft, tips of the mouth slightly raised. You can also think of the outside corners of your eyes rising slightly as well, one big peaceful half-smiling face. Thanks, <a href=\"http:\/\/www.tarabrach.com\/\" target=\"_blank\" rel=\"noopener noreferrer\">Tara<\/a>!)<\/p>\n<p>When we do this, it sends a message to our brain saying that everything is fine. It triggers our parasympathetic nervous system (homeostasis, \u201ceverything is cool\u201d).<\/p>\n<p>And it turns off and suppresses our sympathetic nervous system (fight or flight, perceived threats, \u201ceverything is not cool\u201d).<\/p>\n<p>We immediately begin to feel more of a sense of well-being, and all the symptoms of adrenaline and anxiety start to fade.<\/p>\n<p>As you can imagine, practicing this and being able to cause this effect on cue can be enormously helpful.<\/p>\n<p><strong>Performance Tip<\/strong>: \u00a0If you&#8217;re struggling in any way with performance anxiety, <a href=\"https:\/\/www.classicalguitarshed.com\/shaky-hands-guitar\/\">stage fright<\/a> or nerves, this should be part of your plan (along with over-preparation of your pieces!).<\/p>\n<h3>Bonus Tip: The Tongue<\/h3>\n<p>While this post is about the eyes, I simply must mention the tongue.<\/p>\n<p>I ran across this fun fact about the tongue in Anna Wise\u2019s <em>\u201c<a href=\"http:\/\/www.amazon.com\/The-High-Performance-Mind-Anna-Wise\/dp\/0874778506\" target=\"_blank\" rel=\"noopener noreferrer\">The High-Performance Mind<\/a>\u201d<\/em>.<\/p>\n<p>Our internal vocalizations (talking to ourselves) is directly linked to the tongue. In fact, when we talk to ourselves, our tongue moves slightly.<\/p>\n<p>What is fascinating (to me) is the inverse is true as well: If you still the tongue, you quiet the internal voice.\u00a0 This can be a game-changer.<\/p>\n<h3><strong>Try this<\/strong>:<\/h3>\n<p>First, allow your tongue to spread widely over your back teeth. Let it relax as much as possible. \u00a0A soft exhale through the mouth may help.<\/p>\n<p>Then notice that there may be a very slight \u201ctugging\u201d sensation at the very back of your tongue. This is the spot you\u2019re looking for. \u00a0It&#8217;s subtle, so give it a minute.<\/p>\n<p>If you use any \u201csub-vocalization\u201d (if you talk to yourself), this tugging will increase. If you are fully wrapped up in mental dialog, your tongue will be fully active and tense.<\/p>\n<p>When you gently release this \u201ctugging\u201d, it quiets your internal voice. At first, you may only be able to stop it for a second at a time, but with practice, you can increase that time.<\/p>\n<p><strong>Note:<\/strong> If you have never experienced freedom from this internal voice, it can be uncomfortable, and you may feel the urgent need to use words. \u00a0Just start over and repeat as many times as you\u2019re willing.<\/p>\n<p>When our tongue stops moving, and our inner chatter (left brain) subsides, we are more apt to either think in images (right brain), or not think at all.<\/p>\n<p>This momentary space that\u2019s created by stilling the tongue, softening the eyes, and quieting the inner voice fosters feelings of calm, contentment, and inner peace. \u00a0This is a wonderful state in which to practice guitar.<\/p>\n<p>(And just in case you\u2019re thinking it: None of this has anything to do with religion or belief. It\u2019s simply the way your body and mind work. )<\/p>\n<h2>Takeaways<\/h2>\n<p>I hope that this has been some food for thought and that you actually take the time to practice these techniques. They make life (and your guitar study) much better.<\/p>\n<p>To recap:<\/p>\n<ul>\n<li>Take a moment to bring your attention to the outside edges of your vision (with eyes remaining forward).<\/li>\n<li>This activates more of your inner resources.<\/li>\n<li>Release the muscles around your eyes, and let that relaxation spread.<\/li>\n<li>Softening the eyes and putting on a half-smile sends a message to the brain that everything is alright.<\/li>\n<li>When we still the tongue (and the \u201ctugging\u201d at the very back of it) we quiet the internal voice and creates mental space.<\/li>\n<li>Have fun!<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>As crazy as it may sound at first, how you use your eyes can have a dramatic effect on how well you play, how quickly you learn, and how much you enjoy the process. It\u2019s well-documented that how we use our bodies has powerful effects on our states, feelings, and attitudes. But let\u2019s focus in on the eyes for a &#8230; <\/p>\n<div><a href=\"https:\/\/classicalguitarshed.com\/eyes-tension-release-relax-guitar-stage-fright-anxiety\/\" class=\"more-link\">Read More<\/a><\/div>\n","protected":false},"author":1,"featured_media":199905,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[61,434],"tags":[58,17,34,353],"class_list":["post-4874","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-articles","category-main-content-parent","tag-bodily-use","tag-gear","tag-performance","tag-performance-anxiety"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v25.8 (Yoast SEO v25.8) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How to Relax and Feel Good Playing Guitar (It Works!)<\/title>\n<meta name=\"description\" content=\"Discover simple actions and routines you can take to release the tension 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