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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 | |