8 ways to improve your productivity

Everyone has already experienced those moments when we are so focused and absorbed in what we are doing that no distraction can get us out of it.

This can be by studying a discipline that fascinates us, or by doing manual work, playing music, playing sports, etc …

There are moments like that in life, moments when our attention is fully invested in a single activity. And this investment usually brings a feeling of well-being and fulfillment.

On the contrary, there are also times when the focus seems almost impossible, where the first notification comes to take us to a site without interest to lose precious minutes.

In our daily life, the distractions are numerous and often insinuate by our tools of work.

Our computer, our phone are sources of permanent distractions. Escaping dozens of notifications that insist on our attention is sometimes part of the mental warrior’s journey.

If disciplines such as full-consciousness, self-hypnosis or yoga are so popular today, it is also because they are particularly necessary to offer us a bubble of concentration where to reload our attentional capacity put to hard test.

In areas that require a high level of performance, the ability to focus on a single activity is critical.

At a very high level of performance, it is often the factor that makes the difference.

Great athletes often have a more or less equal technical level. And it’s their level of concentration in a tournament that often determines their success.

For an operating surgeon, the ability to avoid distractions and focus on the task at hand is obviously vital. It is hard to imagine a surgeon putting his tools to look at his latest facebook notification on his phone.

Whatever your job or activity, you will gain in efficiency and satisfaction by increasing your concentration.

The distractions that assail us on a daily basis are therefore not only counterproductive, but also a source of dissatisfaction.

So how to avoid falling into their trap? How to improve your productivity ?

1. Your personal experience

First, before you drink tips from reading or research, I’d like to encourage you to look into your personal experience.

What are the times when you have the most experience of your peak concentration?

Those moments when your attention was entirely focused on one thing, you had like blinkers preventing you from seeing or hearing the outside distractions, your thoughts were totally absorbed by what you were doing, the feeling of time passing was different, the time seemed to you slower, or on the contrary faster than usual, you were inspired, with the feeling of knowing exactly what your next action was, and at the same time totally in the present moment …

You will notice that you can do this experiment in different conditions.

This can happen when you have an important conversation with someone you love, or when you are inspired by a creative activity, etc.

What causes this in you?

Also ask yourself what causes the opposite.

In times when you can not concentrate, what’s stopping you? Does something else seem more important to you and captivate your attention? Is it because your current task seems irrelevant? Is it fatigue?

2. The principle of inertia.

Do you know the principle of inertia in physics? It is a law that says that every body has a tendency to maintain its speed in the absence of external factors.

So an immovable object will remain motionless unless a force is applied to it. If you want a piece of furniture to move, you have to push it.

On the other hand, once in motion, the object still tends to maintain its speed. It therefore requires less force to keep moving forward.

In fact, if it is necessary to put force once the object is launched, it is because an opposite force applies: it is the resistance. The furniture rubs on the floor.

Why remember your physics classes in this article on distraction and procrastination?

Because the same principles apply equally in your work or any other activity.

It is more difficult to start a task than to continue it under the principle of inertia.

In any activity, you will encounter a form of resistance that will seek to prevent you from performing your task. This resistance will take various forms and will always aim to make you abandon your task for another one requiring less effort.

You stop pushing the furniture to blow on a dust.

When you have a task to do, start by putting yourself in it. If you have to write a text, start writing (even if it’s bad) to give a positive inertia to your task.

Give yourself the goal of putting yourself in for 5 minutes, and get to work. You will often see that after the first 5 minutes, the job will seem much easier.

3. Fight resistance, eliminate distractions.

In physics, resistance to movement is often due to friction.

Try to push a piece of furniture on waxed parquet or on the contrary on a stony path, and you will quickly understand what rubbing is!

In your work, resistance will often take the form of distractions. These distractions will be able to be tasks that look like work (ex: to answer a colleague by email), or tasks that are not at all (ex: to watch cute cats on Youtube).

The best way to combat these distractions is to ignore them.

The best way to ignore them is to be unaware of their existence.

So, put your phone in silence and put it at the other end of the room. Close all tabs on your browser that are not relevant to your current task. Disconnect from social networks, etc …

Organize your workspace to avoid distractions.

Remove post-it notes or notes from your desk that do not pertain to your current work.

Lock yourself up or put on headphones (with appropriate music or white noise) to stop hearing noises and outside conversations.

Interruptions in your work take you a lot of energy every time. Again, this is the principle of inertia: you need energy to stop the current task, start another task, stop it, and restart your previous task.

It’s wasted energy.

Use this download to avoir distractions : Easily Distracted

 

4. Spend less time on your work.

Parkinson’s law states that any work within an administration increases until it completely occupies the time allotted to it.

This is also called the law of gases applied to work.

When a gas is put in a container, it occupies all the space allocated to it. If you put oxygen in a small 50cl bottle or put the same amount of oxygen in a 5l bottle, the gas will expand to fill the space.

So there will be oxygen everywhere and no empty space.

Applied to work, this law states that if you allocate 12 hours to complete a task, you will spend at least 12 hours.

If the work can be done in 2 hours, you will spend the other 10 hours to procrastinate, to complicate your task, to perfectionism to completely fill the time you have allocated.

If you only give yourself 1:30 to do the same job, you will have no choice but to work effectively to complete your task 30 minutes late. You will avoid losing 10 hours in unnecessary tasks.

 

5. Do not give yourself the choice.

To write his masterpieces, Victor Hugo had a very particular method. He locked himself naked in his office and asked his servant to return her clothes at the end of the day.

He had no choice but to focus on his work or do nothing at all.

You are certainly not going to do the same thing, but you can find your own way of forcing yourself to work.

Self Discipline is key to any succes !

 

6. Give importance to what you do.

Have you ever noticed that things that seem important to you tend to obsess you naturally?

If you know why it is important to complete your task, you will have a much easier time completing it.

That’s why, to the extent possible, you must mentally tie your task to your personal goals.

If you can find pleasure in what you do, then nothing will stop you from doing it.

But if the task itself does not bring you pleasure, you can tie it to a nice reward.

You motivate yourself to finish your task quickly so that you can then do something you like.

When you work for someone else, your efficiency will allow you to ask for an increase or a more interesting job, or to be more relaxed and enjoy your free time.

Whatever your task, give it the maximum importance. Or eliminate it totally.

7. Reload your attention regularly.

Your attention is like a muscle. By working your attention you will strengthen it. The more you learn to concentrate, the easier it becomes.

But as a muscle, your attention also needs rest. Otherwise it is exhaustion.

Some activities allow you to recharge your attention quickly so you can return to your work with efficiency.

A walk in kind for example requires little attention, and allows you to recharge quickly. You let your eyes wander, you get distracted by your surroundings so that when you get back to work, you can focus easily again.

Sometimes it is not possible to walk in nature in the middle of a working day. This is often the case.

Listening to music with your eyes closed can then allow you to escape for a moment.

Or move and stretch your body as well. Playing with an animal, etc.

See what activities actually allow you to recharge and which are just lures …

8. Hygiene of life: sleep and nutrition

Sleep has a primary influence on concentration. On average, French people would sleep 1.5 hours less than 50 years ago, and 45% of 25- to 45-year-olds think they sleep less than they need. In teens, insufficient sleep is correlated with a smaller volume of gray matter. (Https://www.inserm.fr/information-en-sante/dossiers-information/sommeil)

Sleeping better allows you to be more focused in your work and to avoid distractions more easily.

In addition, lack of sleep causes a disturbance in the perception of hunger. If you tend to interrupt your work regularly to get something to nibble on, it may be that you lack sleep.

Nibbling is a vicious circle that negates your ability to focus. The rapid intake of sugars in the blood leads to a peak blood sugar (blood sugar) which is followed by a peak of insulin (the hormone responsible for reducing blood sugar).

As a result, your blood sugar level drops to a lower level than it was before you nibbled. So you end up a few minutes after nibbling with a feeling of fatigue and a lack of energy due to the lowering of your sugar level.

This vicious circle is particularly harmful for your concentration because it is difficult to concentrate when you have too much blood sugar, and also when you do not have enough.

To remedy this, avoid eating fast sugars and choose healthy meals taken at regular intervals.

Sleeping well and eating well can completely change the way you work and your productivity.

 

Check out these downloads to increase your productivity : Personnal Productivity. 

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7 habits that stop you from having a good night sleep

« The night is made to sleep » sings a famous rapper. He could have added: to sleep well preferably. For Morpheus tends to put too many rabbits at a population of insomniacs who constantly hunt better sleep.

« As one makes one’s bed one goes to bed, » says the proverb. But the state of the bedding is not always responsible for the absence of a lead sleep.

And if avoiding some exciting before going to bed already solved part of the problem and provided better sleep?

Attempt to resolve a conflict

An argument, especially with his half, is usually synonymous with restless night. The grudges, tensions and reproaches that turn in a loop in the head guarantee you a sleepless night or highly fragmented.

To broach the words exchanged in anger, or on the contrary to imagine those which you should have said, is the best way of not getting to sleep well.

Absolutely wanting to resolve a conflict at a time when your bed calls you, is the least effective sleeping pills.

Let go, put your annoyances on pause: the night brings advice and tomorrow is another day. You will have the opportunity to calmly discuss and set your record straight. This will save you from counting hours without turning a blind eye.

Once tensions are relieved after having managed to sleep well, it will be an opportunity to eventually make peace on the pillow.

Try to control your emotions with this hypnosis session : Control My Emotions Pack

Abuse nap

A nap yes, a second night no!

It is undeniable that a nap done in the middle of the day, after lunch, is a source of benefits. It is a physiological need and the possibility for many to recharge their batteries. The vivacity of the spirit is impregnated, the memory is dulled, the stress is evacuated and the cardiovascular system put back into protection mode.

Take advantage of this time of rest if the conditions allow you, but do not overdo it, on pain of annoying a better sleep once the sandman passed.

  • The nap must be done before 14:30.
  • It should not last more than 30 minutes.
  • Sleep must not be deep, otherwise the night capital will be damaged.

Even in case of sleep debt to be filled, do not exceed 90 minutes. To sleep well during the night, the sleep pressure must be strong enough at bedtime. To continue the nap beyond the recommended limit will have the consequence of destroying the quality of your night with frequent awakenings.

Try this Instant Nap instead !

Sports at night

After 8 pm, this good habit is transformed into an enemy of sleep. If you want to put on your side every chance to enjoy a better sleep, skip your gym, running or cycling 3 hours before bedtime.

The evening is for many the ideal time to play sports. Yet performed at a late hour, it contributes to disrupt the rhythm of sleep: the secreted endorphins act as a self-timer and the body, stimulated, gives the starter. It will take a good time to find a relaxation conducive to falling asleep.

Playing sports in the early evening is therefore incompatible with diving into the land of dreams and sleeping well.
Opt for the morning or afternoon whenever possible, to indulge in this kind of activity.

Drink a last drink

If alcohol is to drink in moderation, it is downright forbidden before going to bed.

Too much alcohol consumed in the course of the evening may encourage a drowsy sleepiness and allow you to fall asleep just as a mass in bed, but a sleep of lead will not be at the rendezvous.

Alcohol, responsible for many awakenings and a decrease in deep sleep, impacts the cycle of the latter. Your rest will be less restorative, interspersed with successive phases of awakening.

This session will help you manage your drinking habit if needed : Moderate Drinking

Also avoid tea or coffee, other energy drinks not to say exciting. To sleep well, prefer a cup of hot milk or herbal tea: they will generate a better sleep.

Invite your screen in your bed

It is already invading your days, do not let it prevent you from sleeping well. If you want a better sleep, be aware that the light from the screen of your smartphone or computer is an enemy of size. The pupil is excited and the brain is amazed by the brightness of these devices that stimulates and misleads them: « everyone on the bridge, it’s time to wake up! »

In addition, by keeping the screens a few centimeters from the eyes, melatonin, the sleep hormone, sees its production decrease in intensity. The unwanted awakenings during the night will only be more favored.

If the toxicity to the body of the blue light is regularly questioned, one thing is certain: it does not contribute to a better sleep.

Exit therefore this annoying mania to consult your mails or to surf on the social networks at bed time.

It may be good to take a Digital Detox !

Take a good book or take care of your spouse : there is evidence that engaging in some sexual entertainment before closing your eyes helps to sleep well.

Note: It is imperative to sleep in total darkness to enjoy a better sleep. It is the absence of light that allows the optimized secretion of melatonin, the essential hormone for sleeping well.

Eat more than reason

« Sleeping has dinner », it is still necessary that the stomach does not cry hunger when going to bed, because an empty stomach has never facilitated a restful rest.

Conversely, a belly too full also prevents good sleep: difficult digestion and nightmares may disturb the night, moving your rest.

If it happens that in the evening, on the occasion of a restaurant outing or an invitation, you let yourself go to some excesses, the best is to wait 2 hours after the end of the meal to sleep.

Attention also to the quality of the meal ingested: fatty, fried or spicy, the food will be responsible for an additional effort asked to the digestive tract in particular and to the organism in general. The intense thirst that may ensue will cause many awakenings to drink and therefore to urinate.

Better to eat healthy and in small quantities at night.

 

Sleeping in overheated atmosphere

The temperature of the resting place also plays a decisive role in generating a better sleep.

Sleeping well when the room is too heated is the realm of dreams. The body has a horror of that, and your brain, always alert even at the darkest hours of the night, will be happy to wake you up with fanfare.

Sweaty body and dry throat, you will emerge from an uncomfortable lethargy. Better to play Sleeping Beauty in a temperature between 18 and 20 degrees. It is also better for your skin which will avoid dehydration too important. When you wake up, your Prince Charming will find you always so fresh and eternally desirable.

Do not hesitate to leave your window ajar all year round: the cold keeps. While warm under the duvet, you will enjoy a better sleep.

One last tip to make your sleep the best: avoid as much as possible taking sleeping pills that turns quickly addictive.

 

Take a look at these hypnosis sessions designed to improve your sleep : Sleep Problems

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14 Typical Hypnosis Misconceptions

self hypnosis

Understanding Hypnosis and How it Operates in Vivid Detail

Hypnosis is something that many people hear about all of the time. It’s also something that confuses people with great frequency. Many people hear things about hypnosis that simply are not true. Misinformation may influence their thoughts about the whole thing, too. Hypnosis, in short, is a condition that’s reminiscent of sleeping. People who go through it for a period of time display stronger feelings of relaxation. If you want to understand hypnosis and how it works, you should learn all about misconceptions that are frequently linked to the process.

1. « Not All People Are Vulnerable to Hypnosis. »

You may have heard people say that there are some humans out there who simply aren’t vulnerable to hypnosis and to its effects. This isn’t reality at all. There are no people out there who are unable to go through it. Some people may have reservations about hypnosis due to encountering hypnotists who perhaps didn’t do their jobs well. It’s critical to note, too, that people take to all sorts of styles and methods. A hypnosis strategy that works well for one person may be a total « no-go » for another.

2. « Hypnosis Can Force People to Take Actions That Aren’t in Line With Their Wishes. »

Hypnosis can in no way, shape or form force people to do anything that they simply don’t want to do. People who perform hypnosis are not magicians. They function as guides of sorts, nothing more and nothing less. That’s why they have zero ability to force people to do anything that isn’t in line with their personalities and typical behaviors. People who undergo hypnosis are able to deny any and all suggestions as they see fit.

3. « People Forget Words From Hypnotists. »

People often seem to think that they won’t be able to recollect anything from their hypnosis sessions. Hypnosis isn’t the same for all individuals. One person may take hypnosis in a certain way. Another may soak it up in an entirely different manner. One person may be able to concentrate clearly during a session. He or she because of that may be able to recite practically everything the hypnotist said. Another person may be in a fuzzier state. He or she may not be concentrate in as sharp a way. It always varies with different individuals. It can be hard to anticipate how a specific individual may react to a hypnosis session.

4. « People Never Ever Lie in the Middle of Hypnosis. »

It isn’t at all uncommon for people to think that individuals are strictly honest during their hypnosis sessions. The reality is that human beings are fully able to tell lies in hypnosis. That’s why people who perform hypnosis are not able to coerce individuals into revealing details about themselves that are sensitive. If a person goes for hypnosis, he doesn’t have to worry that he’s going to say anything that he doesn’t want anyone else to know. It’s not unusual for people who are in the middle of hypnosis to get particularly innovative as far as fibbing goes. That’s because they often are able to reach stronger mental « riches. »

5. « Hypnosis Enfeebles the Brain. »

Some people have concerns that relate to hypnosis essentially enfeebling the brain. There truly aren’t any studies that back this worry up. People who get hypnotized don’t have to think about that unpleasant possibility. Hypnosis doesn’t make people more prone to caring about recommendations or anything else along those lines.

6. « Hypnotists Know How to Take Charge of Brains. »

There aren’t any human beings on the planet that can take charge of other peoples’ brains. Hypnotists certainly aren’t able to do so. People can only take charge of brains if others allow them to do so. Hypnotists supply people with suggestions. People take to suggestions that they’re open to at the time. Hypnotists often extract suggestions by listening to comments people make during their interviews. People who undergo hypnosis answer interview questions prior to commencing their journeys.

7. « Hypnotists Encourage People to do Shameful and Awkward Things. »

It’s not surprising that people have concerns that involve acts that are somewhat shameful or awkward. They may have images in their brains of people walking around on all fours or copying animal sounds. These imagines typically come from movies, television and the like. Hypnosis is in no way a joke. Thoughts of strange and inexplicable actions are not rooted in reality and in hypnosis’ aims. Hypnosis is designed to make people better. It’s not at all designed to degrade them or to make other people laugh.

8. « Hypnosis Is 100 Percent Unfamiliar to Me. »

Hypnosis is something that’s actually completely familiar to all human beings, zero exceptions. No one is a stranger to the idea. People go through hypnosis a minimum of twice per day. They do so immediately prior to sleeping in the evening. They do so immediately after rising in the A.M. as well. « Environmental hypnosis » is something that occurs frequently in people as well. This is something that happens when people are engrossed in television programs, films, novels and more. If an individual is transfixed by a lecture given by her college professor, then she may be part of environmental hypnosis at the time.

9. « I May Remain in Hypnosis Permanently. »

It’s not unheard of for people to have frets that involve permanently remaining in hypnotic states. That doesn’t happen to people. Hypnosis isn’t something that’s detrimental to human wellness or health at all. People can easily and rapidly say goodbye to hypnosis. They can do so by talking to others and stretching their bodies. Eye opening is sometimes all that’s necessary, too.

10. « Hypnosis Can Be a Helpful Device for People Who Want Admissions. »

Some people think of hypnosis sessions as being devices that encourage people to admit things to others. Hypnosis journeys, however, are completely discreet and sensitive. Hypnotists are unable to utilize session details in courtrooms. People cannot treat these sessions as lie detector tests of sorts.

11. « Hypnosis Can Heal People. »

Hypnosis does not function as a healing device at all. It’s simply a method that encourages certain reactions and responses. The aim behind hypnosis is not to transform peoples’ lives for good or in dramatic styles. It’s essentially to help people who have specific aims that pertain to strengthening their destinies and brains.

12. « Hypnosis and Meditation Are One and the Same. »

Some people act like hypnosis and meditation are one and the same. They believe that the two methods are essentially interchangeable. That’s not accurate at all. Meditation, in a nutshell, is a form of taking it easy. It involves people clearing their brains and concentrating on designated concepts or pictures. Hypnosis, on the other hand, employs serenity as a means of strengthening suggestibility in individuals.

13. « Hypnosis Is for People Who Are Not Smart. »

Anyone can get hypnotized regardless of how smart they are. It is in no way limited to people who lack brilliance. It may actually be particularly fitting for individuals who are particularly innovative and sharp.

14. « People Who Are in Hypnosis Sessions Are Actually Sound Asleep. »

Hypnosis is not the same as sleeping. If you witness someone in the middle of hypnosis, he or she isn’t asleep. Hypnosis sometimes looks like sleeping from a distance, however. That doesn’t mean that the two things are similar, though. If a person makes the decision to go through hypnosis, the journey won’t be the same as turning in for the evening.

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How to Overcome Social Anxiety as an Actor

So much can be said about the relationship between social anxiety and acting.

Why? Well, because anxiety is such a central topic in today’s conversations. Social anxiety can be understood as an extreme fear of being judged or scrutinized by those around us.

Usually it is associated with a context where we feel like we need to show performance.

Social anxiety is not shyness. It is a serious mental health condition with symptoms that can cause anything from discomfort to a serious disruption of a person’s daily life. This condition is also known as social phobia and it can leave the person who suffers from it in quite a lonely place.

The person experiences a feeling of powerlessness, being alone and feeling ashamed or unworthy. This, naturally leaves the person with a few or no social contacts or romantic relationships.

The mechanism is that, based on a negative experience the individual learns that social situations lead to shame, humiliation, judgment and negative experience. This leads to fear. And fear ultimately leads to avoidance of trigger situations. Avoidance, of course, only reinforces the cycle of negative beliefs.

The person who suffers from social phobia will fear and avoid being introduced or meeting new people, being teased, being the center of attention, being watched, interacting with people in positions of authority and, sometimes, committing to intimate personal relationships.

Raising quality of life is one of the main focus points of today’s mental health community. So, naturally with a raise in the numbers of people suffering from social anxiety we are trying to understand and create new and effective ways to deal with it.

Acting might just be one of the most interesting, beneficial and sustainable solutions. Even more so, many actors, even some of those considered to be well respected or accomplished have come out to say that they suffer from social anxiety.

The natural questions that come to mind after reading these lines are: “How can this be?” and “How can an actor deal with social anxiety?”

So how can an actor deal with his or her social anxiety?

1.        By becoming aware that acting is a birth right

The truth is that acting is an art form that does take commitment, education and practice.

But, more than any other art form, we are capable of doing it without any formal training.

Even before becoming aware of ourselves, we are playing a part. In our day to day lives we all act our part as humans. We perform our role as children, students, neighbors, friends, lovers and strangers. Without even being aware of it, we put on a mask and an outfit and we channel ourselves with more or less enthusiasm.

Actors understand this better than anyone.

In ancient Greece this mask was called Persona. To this day the concept is still accurate and defines the psychological facet of our personality that we use to interact with the world around us.

This mask, our Persona is both a protection and a mean of interaction with the world around us. In other words, we all have a built-in feature that enables and forces us to act.

2.   By practicing

Practice does make perfect. It also helps us gather more experiences that can show us how reality can manifest in multiple ways. And only some of them are similar to our fears.

In other words, our fears and phobias are fueled by past experiences and feelings. These experiences form beliefs that shape our expectations of ourselves, people and situations.

In other words, if performing in public has made us tremendously uncomfortable in the past, we will avoid social exposure in order to avoid further humiliation. By exposing ourselves consciously to situations we make ourselves vulnerable.

But we also have a fair chance at challenging our imitating beliefs and reaching very empowering conclusions.

The more an actor practices and is proactive about putting himself or herself in challenging situations the more he or she will trust that social anxiety can be a blessing in disguise.

3.        By becoming a good listener

People who suffer from anxiety will usually have trouble with really listening to others.

Anxiety pushed the person into “being in their head”. A train of thoughts is automatically set in motion propelling the person into a potential future scenario that causes them to experience all sorts of negative feelings. This is also a means of unconsciously avoiding the present moment.

Acting forces the person to really listen to the people he or she is working with. Otherwise the whole point and dynamic of the situation is wasted and the work is compromised.

An Acting technique such as the Meisner technique emphasizes on the importance of really listening.

The key request ingredient of acting is the idea of showing up mentally and emotionally to the performance. This key request teaches and forces the actor to interact with his or her role, with the other actors and with the audience.

4.        Working with a coach or psychotherapist

Acting coaches are not’t a must but they certainly help greatly. Having an objective mirror and a specialist that knows how to properly challenge is a huge asset. Not everyone will decide to contract the services of an acting coach. But the experience can be greatly insightful even if it’s a one time thing.
For those who have a deeper need of being supported and of introspection, working with a psychotherapist can help tremendously. Acting is a deep form of catharsis so it provides powerful emotional release and insight. Having the option of exploring the nature of these emotions, impressions and contents in a safe relationships can bring deep healing and access to valuable resources.

5.        Becoming aware of other people’s vulnerability

The actor has an intimate and direct view into the psychological nature of the human experience. Besides the relevant experiences that the roles and the performance provide, the actor can also catch meaningful glimpses of other people’s hidden sides. For example, the actor will closely work with other actors. He or she will surely become aware of how others deal with stress or how they are not always able to perform perfectly. Sometimes the actor will see emotional break-downs, fears, childish behavior, conflicts or a failure to remember a certain line. These are the moments that will help the actor understand that he or she is not the only one who is imperfect.

6. Acting Exercises That Helps With Social Anxiety

Any art, craft or endeavor requires serious exercising in order toget to a level of performance or mastery. Acting is no different. Even if working with an agency or acting coach can be huge support, the reality is that one should always focus on establishing a constant routine in order to develop those stong, lean acting muscles. This type of commitment offers the actor the advantage of always being in that mental and emotional space of perfecting his or her skills and becoming more aware of who they are. It also offers less room for over-thinking and anxiety and more room for observation.

These exercises can be both simple and highly effective in assisting the person become more confident in their ability to overcome social anxiety.

A great way to work on one’s acting skills daily is to learn how to “be in your body”. This sounds more abstract than it really is. A great way to be more aware and in touch with your body is to be observant of your body’s posture. We express a lot more than we think through non-verbal communication. Good posture ensures better communication, a better mood, better overall functions of the internal organs and bodily functions. It also offers more self-confidence and sends a message of: “I am comfortable in my own skin and I allow myself to express whatever it is that I feel.” A good posture is also a key feature of a good actor because it allows the person to express and channel the role with all his or her being.

Another great daily exercise that allows the actor to become more comfortable in his or her body and space is stretching. This can be done as often as we feel the need. It brings relief, better balance and a sense of relaxation.

Eating well, drinking enough water and working out are other very seemingly obvious but absolutely crucial exercises. They offer more self-confidence, energy, mental clarity and also are really effective ways to deal with anxiety and elevate mood.

A good way to become inspired and exercise daily is by observing. You can make it your goal to observe actors that you admire and take note of their techniques and the things that you admire about them. You can try to re-create those same techniques in your own time. This can be very fun and it can also assist you in learning how versatile you can truly be. Of course, you can build your characters by observing people in general. As mentioned earlier in the article, everyone acts their part. If you feel truly attracted or interested by the way someone speaks, moves or acts you can take note and learn from your observations.

While watching yourself on camera can be quite challenging for most of us, it is a vital part of becoming a good actor. You might feel vain or even crazy. But think of it this way, how can you expect others to watch you perform if you don’t do it yourself? Seeing and hearing ourselves on a recording can be quite disturbing for most of us. But for a good actor, becoming aware of what his or her strong points, preferences and shortcomings, is of the essence. You can start by preparing as you would for an audition. Choose a moment of complete concentration and solitude. Give it your best and watch yourself perform. By doing this exercise you will surely become more comfortable with yourself and you will grow tremendously!

All of these exercises can also assist the actor with preparing for a task that can seem huge for someone with social anxiety. Castings can be a scary prospect. Most often people who suffer from anxiety tend to postpone and avoid things under the thought that they can “figure it out”. Avoiding the reality of an up-coming casting is really detrimental. It leads to stress and anxiety building up and creates a huge block. This can even manifest in self-sabotage, somatic conditions and depression.

The best way to tackle the reality of an up-coming casting is to take it step-by-step with a plan for each day. The first thing the actor can do it remind him/her self that this is in fact great news. Remaining on top of one’s thoughts and staying rational and positive is of the essence. Instead of feeling huge pressure, the actor can make a conscious choice to be grateful for a great professional opportunity. This can be hard so physical reminders can work wonders. For example, the actor can create a list of positive things that might happen if they go through with the audition and a parallel list with negative things that will happen if they aren’t accepted. Social anxiety is very much connected with the fear of failure, being judged, embarrassed or inappropriate. Most often, when the person will make a list of their worst fears they will come to realize how irrational they are. Keeping this list in a visible place might be a huge help.

Another helpful practice for someone who is preparing for a casting would be to create daily plans that include all the stages of preparation. The plan should give the actor a sense that they are preparing at a high intensity. But it should also leave room for relaxation and pleasurable activities. The person might need to be prepared to work and adjust the plan as they go. If they are not focused of busy enough they will feel underprepared and will also have time to stress and over-react. If the daily routine is too busy, the person might feel like they are unable to cope and will feel disappointed in themselves.

During periods of preparation having contact with positive and supportive people is a huge help. Also, taking the time to walk, read and do relaxing things is helpful. The actor needs to keep in mind that most castings are just learning experiences so they should not over or under-invest effort and expectation in the outcome.

In such periods, the actor should avoid, at all costs, to self-medicate the anxiety.

Conclusion

As the saying goes, where is a will there is a way. The same can be said about this intense, consuming, personal and elaborate journey of the actor that aims to deal with his/her social anxiety. Many resources, solutions and aids can be used in dealing with social anxiety. But what is true and most important, in the end, is that every actor’s journey is unique and worth being fully enjoyed and a priceless learning experience.

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How To Stop Procrastinating

Actor’s job is to act and be in the moment.

Procrastination is the opposite : it takes you out of the moment, and out of the action.

As an actor, you have to work for yourself and creat your own work schedule. You chose this job because you want to enjoy the freedom of being your own boss and having fun doing what you like. But there are several things you need to do in order to give yourself a chance to succeed.

Procrastination is a time stealer. It will take your time and leave you with nothing.

This hypnosis download will help you stop procrastinating : Click Here!

Self-hypnosis can help you overcome your procrastination habit.  Here is how to stop procrastinating now :

Find your motivation

Whatever you need to do, it will be easier if you know why you have/want to do it. You can ask yourself what will happen if you don’t do it.

What are the benefits of doing it ?

Some people will picture the relief they will feel when the job is done. And that motivates them to do it.

Use your imagination the right way

Your imagination has the power to make you do things or avoid doing it. If you can’t overcome procrastination, it’s probably because you use your imagination in a bad way.

Do you associate a bad feeling to the activity ? Is there a fear behind it ?

Imagine yourself doing the activity you are procrastinating. What do you feel ? Ho can you make it more attractive ?

Make it easy to start

Many people procrastinate because it’s just too difficult to start. Make it easy to start by deciding where and what to do.

Start for 5 minutes

Our brain is made to continue the activity we are doing. After you’ve started, it will be much easier to continue. Just start for 5 minutes, and see if you don’t want to continue after that.

Your motivation anchor

When was the last time you were really motivated ? Remeber this time fully and feel the motivation growing. When you feel this motivation again, press your fingers together. Now you can trigger this feeling by pressing the same fingers. Press your fingers and visualise yourself doing what you have to do.

 

You can also download this hypnosis session : Stop Procrastinating !

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What is self hypnosis

self hypnosis

Self hypnosis is a great tool of change and transformation for all those who dare to reinvent itself. It is a pleasure to share this tool with you!

What is self hypnosis

Hypnosis is a natural state that everyone has already experienced. The most common and most used state of hypnosis is a state that is located halfway between wakefulness and sleep. You know this state when you start to fall asleep? You still hear sounds and conversations around you, and your imagination is taking you away.

But the state of hypnosis is not only this state between waking and sleeping. When you read a book that activates your imagination, you are in a form of hypnosis. You are absorbed by what you read and you experience emotions related to this reading. The same thing happens when you are in front of a good movie.

Self-hypnosis is to voluntarily use this state to activate unconscious capacity to influence your emotions and behavior, and positively transform you. By creating a bridge between your ordinary consciousness and your subconscious, it allows you to be more relaxed (e), more available, more creative and more focused in general.

What is self hypnosis useful for ?

Through self-hypnosis, you can learn to better control your emotions. Emotions are generated by the unconscious based on what you perceive the outside world but also in terms of what you tell yourself about this world. So you can detach unhappy emotions related to the past, or generate optimal emotions for an important event coming.

Many of our unconscious behaviors are rooted in our emotions. One can for example use a behavior like snacking to help manage emotion. Self hypnosis helps change behavior by acting directly on the emotions the source of this behavior, but also finding other more suitable behaviors to manage that emotion.

By inspiring others and mentally repeating what they are inspiring, it is possible to transform through self-hypnosis. A person who wishes to be at ease in public can learn from people who have this ease. In self-hypnosis, she will first see these people, then imagine her in their place and finally feel things as if real.

The stages of a self-hypnosis session

Any self hypnosis session begins with preparation. It is of course first to make sure we will not be disturbed, and to set a clear goal for the session. This objective should be formulated positively. For example, I want to feel comfortable, relaxed, smiling and confident in asking for a raise to my boss. Then select the protocol you will use to achieve that goal.

Then the induction phase allows to enter the hypnotic state. This is the time when we will make the relaxation suggestions, let go, concentration, learning, etc … These are the states that are trying to achieve for the meeting was effective. Induction that I love is the imaginary journey: eyes closed, you imagine you go out of your body and you fly over the city to a place where you feel particularly at ease and available.

Once in the hypnotic state, it’s time to use the change of protocol chosen in the preparation phase. I can for example use the memory of a time when I was particularly comfortable and confident in asking something important to a superior. And keeping this state, I visualize myself asking my increasing my boss.

And finally, of course, comes the moment of awakening and taking action!

If you want to experience hypnosis being guided (e) in all these steps, you can use the sessions below !


 

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3 Exercices To Improve Your Voice

I just saw The Artist, a magnificent film that really touched me. The hero is a silent film actor sinking slowly into oblivion because he missed the transition to talkies.

I will not say more on this film in order not to spoiler history, just « go see »!

During the film, I asked myself a few questions about the importance of his voice work for films. In the theater, it is clear that the voice work is required to be heard by the deaf in the last row, but cinema, one might think that the microphones used to precisely compensate for the lack of voice and the voice work is not so important.

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Voice work is mandatory !

It is a mistake to think that his voice work is not essential to the film actor.

In fact, his voice work goes far beyond simply being heard. The voice work is work on the vibration and the resonance of the body, which gives the player greater ease and greater freedom of expression. Besides, I happen to not work my voice during certain periods (shame on me) and I feel my strained vocal cords, contracted my neck and I tend to close me about myself … Instead when I work regularly my voice, I feel freer and more confident.

Kids know fun with their voice. Babies love to listen to scream! That’s how they learn to modulate their voices, and later singing. And babies often have more votes than adults, whereas with a small body like one wonders how they are to scream so loud. Maybe it’s just because it’s natural.

But we have learned more silent to express ourselves, and that’s what makes that many people are afraid of their voice, or do not dare to say what they want and express their feelings. I am one of those people, I was gagged but I am aware that I can work on it.

Obviously, the better for his voice work is to take classes with a professional, and sing. But it is also possible to work his voice at home, with a few simple exercises.

His voice work is also working his breathing and the first year that I propose is a breathing exercise.

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Working his voice vibrate better to breathe better

This exercise can be done lying down or standing. It is easier to start lying.

Start lie down to take a moment to relax. Let go of the tension, let your body rest on its support. And become aware of the natural breath which is already present. Concentrate only on the flow of respiratory movement.

When you are well aware of your breathing, breathe deeply to fully empty the air from your lungs and begin the following cycle:

1- At the end of your exhalation, release stomach muscles and allow air to enter. It is relaxing muscles which creates suction, you have to make any effort.

2- Once the stomach fills up, you let the air fill your chest, lift your ribs, and depart.

3- You hold a short breathing suspension

4- Blow by tightening the abdominal muscles and doing his ch … Expel air from the stomach.

5- Keep chasing air chest.

6- At the end of expiration, stay snorkeling and wait for the intake of air. Repeat in 1.

Working his voice playing rollercoaster with your voice.

The second exercise to work her voice is more sound exercise. This is to make curves with his voice.

It’s a fun exercise, you play roller coaster with your voice!

Take a comfortable position and start to emit a sound O. Whatever the height of this sound, this will be your starting point for the rollercoaster.

If you view the note and sound as a line, your first sound will be a straight line.

Now have fun making curves up and down this sound. You will draw curves and increasingly large as you win in vocal amplitude.

Take it easy, and always be attentive to your sensation. It is better the more ease as performance to work his voice in the fun!

 

voice work: The pen in mouth

And finally, an exercise to work his speaking voice, take a simple text and pencil.

Place the pencil between your molars and simply read the text aloud. The pencil will force you to keep your jaw open and articulate.

Read the text being aware of your breathing. Exhale through your stomach when you talk, and relax your muscles when you need to take to the air.

 

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This article comes from my french website : 3 exercices simples pour travailler sa voix

 

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7 qualities successful actors have

In this article you will find the 7 qualities needed to become an actor.

7 qualities succesful actors have.

« Know thyself ! »

It means nothing to you? This well-known maxim will help you achieve success. The players who succeed know extremely well. They know what triggers their emotions, they know what they want, they know their strengths and weaknesses, and they also know what roles they can match. They have an objective opinion of themselves. This is also why serve the courses, workshops and coaching: to have the advice of a professional who will help us to know us better.

To develop this quality, you can go see my article on meditation and the vulnerability and the exercise of personal inventory. Self hypnosis is a great tool to get to know

They are creative.

Both in their acting work in the solutions they found to the problems of launching their careers, how to communicate, how to find the money to form etc … They arrive to find solutions where others fail .

 

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They know exactly what they want.

We know that we want to become an actor but we know exactly what we want? The players who succeed know exactly what results they want to achieve. They are able to give details. They will not just be an actor, or make a living by playing, but they want to play a fugitive from justice in a Tarantino movie, or play Hamlet at the Theatre du Chatelet …

They have a plan.

They are very good to imagine a plan and a strategy to achieve their goals and become an actor. And once this plan in place, they follow it and adjust according to the results they achieve. Do you have a plan that works step by step in the direction of what you want?

They are motivated.

And their motivation does not fail, because they know exactly what they want and how to get it. They remain motivated despite the difficulties or when they realize that there is much more work to do than they imagined. They know the motivational techniques that will enable them to regain their energy when they need it most.

 

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They have enough time and money to devote to their careers.

That means they know how to manage their money and are able to win without spending all their time doing a job that depletes food. They prefer to invest their money in their careers rather than spending it at random.

They know their business.

They are entrepreneurs. They see themselves as a business and know how to develop it, from product development to its marketing. They invest in their business because they know it will bring them a lot more. That’s why they do not hesitate to take courses and do internships that allow them to improve. They also know how to sell and become indispensable to their clients. And of course they know the environment in which they wish to work and evolve.

 

This article comes from my french website : 7 qualités des acteurs qui réussissent

 

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How To Choose Your Acting Class

To choose among different acting schools and classes, we must first know what you want. The more you have a clear idea of ​​the actor you want to be and you will determine what you need.

To help you make your choice, here’s a little reminder of the questions:

What will I learn in this acting class ?

The theater during the training content you okay? Do you have the courses you need or will you take other courses also complement (dance, song, etc …)?
Does it match what I want?

What is school guidance? Rather Theatre or Cinema? According to the schools, the approach of acting can completely change. If you want to burlesque theater, go One man show, the musical or become a movie star, you will not have the same needs.
How much is it for how many hours of training?

Pay attention to calculate the hourly cost. Some theater schools offer 9 classes per week, others offer 20 hours for the same price. How are things in his absence? Some schools, you will pay the entire training year even if you stop during the year or that are unable to attend classes for part of the year.

Who are the teachers of acting classes?

This is not the same thing to learn with professionals who work with young actors who come themselves out of drama school. What is their experience, what is their background?

A good teacher is able to see what works and what does not work in your game. And he can tell you exactly what’s missing. If you take acting classes, it’s because you want to improve and gain confidence in you. A good teacher must be hard, but it must be right. It will make you move because you will put pressure and push you to give the best of yourself.

For me, experience is the most important. You know when you are wrong, when you watch you play. If your teacher does not see if your teacher told you it was good when you felt that it was not going at all, there is a problem. On the contrary, if your teacher is still negative but does not give you advice to progress, it serves no purpose.

When you have stage fright before going underway, this is a good sign! And when you’re proud of you leaving, it is as you go!

What is the atmosphere in this acting class ?

The atmosphere, relations between students and teachers is a key criterion. The acting requires human qualities that you need to develop. Play requires a lot of trust in others more than oneself. It is important to find a theater course in which you feel confident, a family with which you can show who you really are and express your emotions. To do this, avoid crowded theater classes and many ask the average number of students per class. A small score seems a maximum, the more students, the less you’ll have time to work, and there are likely to be conflicts.

What is the workspace?

Visit local, you feel good? Can you imagine taking acting classes regularly in this room? Imagine that you will spend many hours in this place. The atmosphere of the place you inevitably influence, and can completely change your experience of acting classes.

This space is there at your disposal to rehearse or work outside of school hours?

What do the students and alumni?

Reviews alumni can help you make your choice.

Some schools claim « the success of their alumni, » even though these students have a one-week course … It’s easy for a theater school to announce a huge rate of integration in the job is more difficult to verify.

What opportunities are offered in the professional world?

If theater courses regularly organizes meetings or representations with professionals, or has an extensive relationship network, it will facilitate your professional integration. You will have more contacts with professionals, the more you learn how the workplace and chances are there to take your place.

I hope I have given you some ideas to help you make the right choice, but your feelings will dictate your final decision. If you feel it or not, your intuition is always right. Trust your instincts!

 

This article comes from my french blog : Comment choisir son cours de théâtre

 

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The Psychological Gesture

To succeed in being an actor, you have to take his courage, overcome obstacles, avoid traps, open to others and overcome his fears. Many psychological gestures to integrate into our personality to help us reach the top.

If you were to make a gesture that expresses your current mood, what would it be?

And if you had a gesture expressing your ideal self, the person you dream of being?

Michael Chekhov, the writer Anton Chekhov’s nephew and pupil of Stanislavsky Russian master has developed a method of original game based on the imagination and sensitivity of the body. His method is developed in two books: Being Actor and Creative imagination of the actor.

One of the tools of his method is the Psychological Gesture.

What is the psychological gesture?

It is a tool to use his creativity to incorporate the psychological characteristics of our character. It is a gesture that will serve as invisible architecture to create our character.

Basically it’s a move involving the whole body which alone sums up the motivation behind the character.

According to Michael Chekhov, the movement executed with force has the power to stimulate the will, nature awakens in us a desire and intention calls us feelings. The psychological gesture thus has a triple impact on the will, desire and feelings.

Make the move to free yourself from your fears, imagine a move that would represent this dynamic release and run it by getting involved completely.

Your mindset is already different, something has changed, you may feel more powerful, more courageous …

What are the characteristics of psychological gesture?

The Psychological Gesture, unlike the daily gesture is an archetype. This is a general model representative of a set of similar gesture. He must keep this symbolic dimension and be beyond the everyday gestures.

It must engage the whole body, psychology and the soul. It is a way of unifying the mind and body, it must be performed with total investment. Also involve your breath in motion.

It must be powerful, whatever the person it belongs to. Even a weak character must have a powerful psychological gesture, without falling into excess muscle tension. The power of gesture comes from the psychological commitment that we put into it.

It should be simple, psychological gesture is the architecture, the backbone of character. It is used to summarize the complex psychology of the character.

It has a beginning, a middle and an end. The psychological gesture must be drawn with precision. To reinforce his power, once completed the physically move, we must extend the projecting our strength and our intentions in the direction suggested by the gesture by keeping the final posture for another ten seconds. You can start from any position. If for example the character is a being oppressed on all sides looking to break free, you can start withdrawn yourself in a defensive position and open yourself to freedom.

The pace of psychological gesture on which it is running must match the rhythm of the character. By varying the pace of implementation, the meaning of the gesture may vary.

When to use the psychological gesture?

It can be used from the first work piece to approach the character as a whole. It can also be worked separately to address specific scenes.

The gesture is the secret architecture of the character, it should not be shown to the public. It is a tool for exploring and incorporating the character.

How to find the appropriate psychological gesture?

When you approach your character, you ask what is the main desire of your character. Then from there, find a gesture to represent.

first use the hands and involve the whole body. You can from a neutral position or a position suggested by the character. For example, if a character mauled, lost that seeks to find a light in his life, you can from a closed position of withdrawal to go to an opening to the sky and others.

By continuing to regularly work your psychological gesture, by reading the play or the scenario, you will find enhancements to make your move that will become more accurate and close to your character. In a change of line of sight, or open hands into details more precise gesture will express and feel different things.

Use the psychological gesture to enrich your life

For fun, train yourself to look for the psychological gesture of the people you pass in the street, historical figures, fictional characters or people you admire.

Perhaps in seeking psychological gesture of people who inspire you the most, you will approach them and reach their success. In any case I wish you and me!

Look for a gesture that matches your purpose of life, the person you want to be. Work this gesture regularly to remind to yourself your goal. In this way, you incorporate this objective unconsciously.

You can also find a number of steps corresponding to different attitudes you want to develop. For example if you feel you need to open up more to others, find the corresponding psychological gesture. If you tend to get distracted, find a gesture symbolizing the concentration towards your goals etc …

Explore, test, have fun!

 

This article is coming from my french website : http://www.etreacteur.fr/geste-psychologique-acteur/

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