Silencing the mind

[Nick_Burman]

Hi all,

Is there a way to "silence" one's mind during a match/training session? I have a good concentration, but my mind has a tendency to "wander off" with alarming frequency during shooting sessions. This is becoming pretty annoying and, of course, upsets scores. Any ideas for mental drills, etc?

Cheers NB

[jr_roosa]

I'm fairly early in the shooting game, but I'm in medicine, where I have lots of situations that combine stress, high stakes, tedium, and the need for concentration. I've found that the same things that distract me at work distract me when I shoot.

For me it's usually a function of how much the rest of my life is in order. It gets bad if I have something go wrong at home or at work before I leave for the range, or if I have some big project that I'm getting behind on. Also I have trouble concentrating if I don't sleep enough the night before, if I'm getting hungry or thirsty while I shoot, or (and this might just be me) if I have to pee.

I've found that meditation/yoga helps a little since the point is to focus on the present activity, which in the case of meditation or yoga is pretty boring. It teaches me that when distracting thoughts come up I say, "that doesn't matter right now" and I get back to business.

I hope that helps at least a little.

-J.

[Guest]

Nick:

"You Are Not Alone!" The good news is, this question/issue has been addressed multiple times in this forum, and other places on the web. There is a whole host (plethorae?) of CDs, books, books on tape, DVDs, electronic white noise/light gizmos, sports psychologists, etc. etc. etc. all focused on addressing this issue.

Search out the folloowing keywords:

- Sports Psychology
- Self Hypnosis
- NeuroLinguistic Programming
- PsychoCybernetics
- Autosuggestion
- Visualization
- Imagery
- Biofeedback
- Meditation for Performance

Wow! The bad news is, this question/issue has been addressed multiple times in this forum, and other places on the web (wait- wasn't that the good news?).

The problem is really "Where to Start?"

My recommendation is check out books by Terry Orlick and Lanny Bassham.

This will lead to a bunch of other stuff.

Oh, and keep your credit card information handy . . .

Steve Swartz

[Ed Hall]

I would suggest checking out some of my previous posts:

Mental Training Tips Desperately Needed! - entry 1
Mental Training Tips Desperately Needed! - entry 2

and maybe:

Have you tried a "Happy Place" yet?

although, the last one might actually help you drift off to exploring your "environment." (smile)

And, of course, check out the threads these posts are within...

Take Care,
Ed Hall
US Air Force Shooting Teams
Bullseye (and International) Competition Things

[Fred Mannis]

A quick and dirty into to Orlick and Bassham as well as suggested mental exercises can be found at Target Shooting Canada http://www.targetshooting.ca/. Click on Training Information in the left hand index then Mental Training.

Personally, I often use a mantra approach to keep my mind from drifting off, but you have to develop a process that works for you.

It is an issue for all of us.

Fred

[2650 Plus]

Many of our non winners have been convinced thar one should not think while firing the shot and rely on repititious training to carry them through the competition. At least one winner has said "Thinking, I dont do no stinking thinking "Quoting Mr Eric Buljong.I found a serious problem with non thinking in that destructive thoughts would creep in that destroyed my concentration. I developed a mental sequence that paralleld my shot delivery sequence in exact rythm . This thought process was totally positive in nature and reflected as many of the consepts Lanny Basham describes in his writings as I could incorporate. I was shooting pistol at the time so some did not seem to apply. This took me from the 2600s to over 2650 in less than a year. My recomendation is to make an effort to direct your mind to the task at hand and do it on every shot. If for some reason you are off your mental program , stop and regroup mentally before you continue In your effort to fire the next shot. Good Shooting Bill Horton

[Shooter]

Nick: You have had some good replys, and all of the ideas, books, videos, etc will help. If you will contact me directly at: bawilli@attglobal.net, I may be able to help you with some of the stuff. I have a very extensive library of stuff on shooting - rifle, pistol, running target, shotgun, biathlon and some archery. Don in Oregon.

[Richard H]

I think there are a couple of schools of thought.

School 1 - try to think of nothing

School 2 - try to think of something that helps you shoot.

[2650 Plus]

Richard, I do Believe you have identified the problem we have in trying to discus the issue at hand. I dont believe you can think of nothing. Look at Eds comment on how the mind works. He seems to say that there is no way we can silence the chain of thoughts there fore is there not some way we can direct our thoughts toward something helpful in this art form that we fimd so facinating? Simplifing the thought process and directing it toward achieving the goal of consistantly dilivering the shot on the target seems to me to be a worthwhile effort. Trying to accomplish this without thought seems to me to be an imposible task. Does not your mind control your actions? Yes, I agree that many actions are the result of repititious rehersals, but shooting a ten over and over seems to require more than just repititions. Good Shooting Bill Horton

[RobStubbs]

Richard, I do Believe you have identified the problem we have in trying to discus the issue at hand. I dont believe you can think of nothing.

I tend to agree; current wisdom states that it is impossible to think of nothing (and still be alive / awake). I prefer to try and occupy the mind with an aspect of the shot process or in the early part of the shot cycle, to think of the 'reward' i.e. a technically great shot, that both feels good and results in a good outcome (i.e. a hole slap bang in the middle of the black).

Rob.

[Ed Hall]

...Look at Eds comment on how the mind works. He seems to say that there is no way we can silence the chain of thoughts...

Odd! I didn't think I said exactly that, (unless a different Ed is referenced). (smile)

I did say that it would take a lot of work for most of us to achieve a quiet mind and that it was an ongoing process to resolve all the issues or be able to set them aside effectively. It is also not permanent, such as filling our stomach once is not a permanent cure for hunger. But we can enjoy brief periods of comfort. As to the mental aspect, I believe the quietness allows for observation without judgment, as is written in my second reference above:

We will never be rid of all issues - new ones arise all the time. But, if we construct a way to resolve all that can be resolved and address all others effectively, we can reach a state where we can enjoy moments of pure observation without judgment. This is the state that is most conducive to high performance.

I have used and even promoted chants (or mantras) in the past, but currently believe in the empty mind approach, if it can be reached. It's very hard to attain an empty mind in today's noisy world. Even our work places and everywhere we visit are filled with some form of distraction; usually music of one form or another. (Hmm, maybe I should write a shooting song with a catchy chorus, like, "Align sights, align...front inside the rear. Align sights, align...activate the sear..." If anyone starts using that with success, let me know.)

Anyway, in days of past, people were able to work through their inner issues while toiling away at their work. Now, everything is put off until later, which never arrives. This means those issues wait around until they can't be avoided any longer and force resolution. Shooting, although a loud sport, is actually filled with quiet time - a perfect environment for those issues to come forth.

What if we approached a match with the interest and concentration we enjoy when watching a riveting TV show or better yet an intense movie without commercial interruption? Remember how engrossed you can become as the director decreases the audio level so you have to strain to keep up with what's being said? You're so locked with the unfolding event that you think of nothing but that exact instant of anticipation at what's next. You don't have control of the outcome - you're only an observer.

Have you ever tried to attain that state while shooting?

Take Care,
Ed Hall
U.S. Air Force Competitive Shooting Teams
Bullseye (and International) CompetitionThings

[Steve Swartz]

Terry Orlick describes the use of autosuggestion and visualization to do exactly that.

Through training, we associate cues (mantra and physical; e.g. "Align-Align-Align- Release" while pumping into first stage of trigger) with desired results (visualization of perfect shot release).

This is done in conjunction with a self-hypnosis routine. We stare at a "focal image" (perfectly aligned sights) while listening to a self-hypnosis/relaxation tape that walks us through the process of attaining a suggestive state. The tape then describes the desired state of mind/focus as we deliver the shot, with the "key words" (mantra).

When we step to the firing line, by staring at our focal image while repeating the mantra during the shot process, we "trick" our minds into entering the desired state.

Does it work?

Surprisingly well.

One big caveat though: You have to understand what your desired behaviors are! You are hypnotizing yourself to do what, exactly? If you don't know the specific answer to that question; or if you have the wrong answer, hypnotizing yourself do do something useless will be, well, useless!

Steve Swartz

[Fred Mannis]

One big caveat though: You have to understand what your desired behaviors are! You are hypnotizing yourself to do what, exactly? If you don't know the specific answer to that question; or if you have the wrong answer, hypnotizing yourself do do something useless will be, well, useless!

As a TT contributor remarked in an earlier discussion of this subject, no point getting into the mental stuff till you have mastered the fundamentals (know your desired behavior) and regularly shooting 570+

[dbl]

Like Fred said, still working on the fun d mentals. Always try to think of something humorous when shooting.

Dennis

[jr_roosa]

My shooting is pretty humorous already.

"How did that one get all the way out there?"

-J.

[staplebox]

Read "Zen in the Art of Archery". Then keep reading it until it works. I wouldn't wait to start because it's a long road.[/u]

[Guest]

never take the fun out of it, then what would be the point.

better focus comes in time, I wouldnt worry to much about it. more training, less wandering.

but since it was raised, there is a point when you need to learn to wander to keep an empty mind. ed, hope that helps.

so steve, hows the mantra working for you?
I dont think there is any tricking your mind to get into the right state, only accidental, or deliberate conditioning.

tricking your mind is a bag of tricks one can learn to combat situations when nothing is working, not ideal, but with a bit of sweat it might get you through.

bryan

ps. Zen in the art of archery, needs better translation, wouldnt take you so long to figure it out. just my opinion.

[RobStubbs]

As a TT contributor remarked in an earlier discussion of this subject, no point getting into the mental stuff till you have mastered the fundamentals (know your desired behavior) and regularly shooting 570+

I totally disagree with that philiosophy. Why would you not attempt to do your best ? By ignoring the mental stuff you are holding yourself back and you will not acheive your potential. Whether your ceiling is 590 or 540, you are still missing out by ignoring the mental aspects.

One thing I do however believe is the higher your 'score' the more important the mental bits become.

Rob.

[Steve Swartz]

Bryan:

You're dead-on about "conditioning." That applies to the mental stuff as well as (if not more than) the physical stuff.

You asked "how's the mantra going?" Kinda like asking "how's the physical therapy going?"

Same answer: works great when I do it consistently, with discipline, and properly.

Ahh yeah you knew there was going to be a catch!

Steve

[if you EITHER 1) don't know what you're doing; or 2) know what you are supposed to be doing, but don't do it; then NOTHING is going to work for you! I'm pretty sure that conditions 1) and 2) are fairly prevalent in the shooters who continue to struggle without progress. I honestly don't believe it takes "talent" to get to 570 MAP consistently. Talent probably helps to get you there quicker; and really begins to kick in above 575, sure. But I've gotten pretty far on 1) and 2) alone without a shred of "talent" in sight!]

[Spencer]

Hi all,

Is there a way to "silence" one's mind during a match/training session? I have a good concentration, but my mind has a tendency to "wander off" with alarming frequency during shooting sessions. This is becoming pretty annoying and, of course, upsets scores. Any ideas for mental drills, etc?

Cheers NB

Back to Nick Burman's original question - is there a need to 'silence' the mind, or is it a question of removing negative thoughts?

Trying to not think about something (in this case, negative thoughts) usually is an imposibility. The more you try not to, the more you will think about the matter.

The solution for us mere mortals is to think about something else, or to blot out thoughts with mantras or the like.
Of these two methods, 'simple' mantras will usually calm but can have an undesired effect if the arousal level is dropped too far.
Diversion can be a better option. Thinking of some positive image can block the negative thought process, and if you develop a 'mental library' of positive images it is possible to adjust your arousal level (up or down) as needed. I would put complex mantras and their associations in this second category.

Spencer