To get to this place and access intuitive intelligence, it is necessary to practice quieting the mind. Intuitive intelligence is not learned but experienced. Those who bring about monumental change and success in this world have access to it. For some it is an automatic process. For others, including myself, it has to be developed. A clear example of intuitive intelligence can be found in the late Steve Jobs. In an interview with his biographer Walter Isaacson, he described observing how people living in India relied a lot more on their intuition than the analytical reasoning of the West. Jobs believed that intuitive intelligence was more powerful than the intellectual intelligence revered in the Western world. Jobs was a dreamer, putting logic aside and accessing the power of universal intelligence through a still mind. It is because of this intuition and creativity that products such as the iPhone, iPad, and Mac came into being.
In the past, meditation has evoked a negative image as a hippie exercise practiced by those with nothing better to do. Slowly but surely this image is changing, as scientists have begun to recognize the many benefits of quieting the mind, such as reducing anxiety and improving attention and concentration during stressful challenges.
A 2014 study investigated whether mindfulness meditation–based techniques influenced the resilience of United States Marines. Eight Marine infantry platoons comprising 281 soldiers were randomly divided into two groups. One group received twenty hours of classroom instruction in mindfulness and practiced the techniques for at least a half hour daily for eight weeks. The second group did not receive any mindfulness training. Both groups then participated in training under battlefield conditions. In a report published in the American Journal of Psychiatry, the researchers concluded that the marines who practiced mindfulness experienced improved quality of sleep, reduced stress, and a quicker recovery of heart rate and breathing following intensive combat training.
In other studies with U.S. Marines trained in mindfulness-based techniques, brain scans revealed similarities to those of Special Forces soldiers and Olympic athletes, and the area of the brain responsible for controlling fear was shown to have actually shrunk. During warfare, business, sports, or even normal family life, a calm, attentive, and collected mind always results in better decision making. Staying fully focused during a stressful situation is essential if you want to take the correct course of action.
Until recently, it was commonly believed that the brain stopped developing when we reached adulthood. It has only been within the last few years that scientists have discovered that the brain can be changed by practicing mindfulness meditation. This is tremendous news, not only for those in sports but also for anyone suffering from anxiety or depression. The ability to bring about changes in the brain could enable people to take back control of their mental health rather than accepting a lifelong reliance on mind-altering medication.
Neuroscientists from the most prestigious universities around the world, including Harvard and MIT, have conducted much research to investigate the changes that take place in the brains of people who meditate. There is strong evidence that present-moment awareness literally changes the brain, making many regions more powerful and efficient. A team of scientists from the University of British Columbia and Chemnitz University of Technology pooled data from twenty studies investigating this phenomenon. Remarkably, all studies showed that mindfulness meditation resulted in an increased density of gray matter, leading to more effective processing of information. MRI scans revealed that at least eight different regions of the brain increased in efficiency, including the orbitofrontal and hippocampal, which play a role in our ability to hold attention, cultivate positive emotions, and retain emotional stability. People who meditate are happier with themselves, are better able to resist distractions, and learn from past experience—all traits that are essential in today’s modern life.
The ancient Greek aphorism “know thyself” is written in the forecourt of the Temple of Apollo at Delphi. While its exact meaning is often the subject of debate among scholars, in the context of harnessing the power of meditation, the words ring with truth. When you are mindful, you become more aware of your inner monologue, allowing you to stop the cycle of compulsive thought processes and step out of the prison of self-doubt. Only when you realize that you are a prisoner of the mind is it possible to escape. And while the walls and bars may not be concrete and steel, being a captive of your thoughts can have a significant effect on your ability to focus and perform.
I like to divide thoughts into two categories: practical thoughts, which are useful and serve a purpose, and distracting thoughts, which serve no purpose at all. To decide on a course of action and achieve anything in life, practical thoughts are essential. Conversely, distracting, useless, repetitive thoughts only serve to scatter your focus and prevent you from entering the zone.
Practical thoughts will help an athlete to plan for an upcoming event, put together a training schedule, and organize any logistics such as booking travel or accommodation. Prior to a game an athlete might channel his thoughts into rehearsing the perfect shot or visualizing winning the race with confidence. Mental imagery like this can serve as useful preparation and is a positive way to use your thoughts.
Distracting thoughts, however, will be habitually negative and irrational, often so automatic that the individual is unaware of them. This type of thinking creates tension, draining you of energy and distracting your game. As the Irish writer Oscar Wilde once said, “Thinking is the most unhealthy thing in the world, and people die of it just as they die of any other disease.”
Thinking is a habit. We have been taught how to think by the influences of society, education, and our friends and family. From a young age we are conditioned to believe that thinking is a good thing—how many times have you been told to “think about it” or “think it over”? Developing the mind into a sharp analytical tool is obviously very useful for achieving in the world of academics and other livelihoods, and while it is important that we learn how to think, it is equally important that we learn how to stop thinking. Just as a fire provides comfort and warmth from the cold, it can also be a destructive force when out of control. The mind is a similarly double-edged sword.
At this point you might be thinking, What is he talking about? I’m in control of my own mind! But are you really? How easily can you turn off your thoughts? I would like you to try a simple exercise: Stop thinking and observe how long it takes before the first thoughts enter. Is it 5 or 10 seconds, perhaps?
The degree to which you are in control of your mind depends on how long you are able to remain free from thought. The longer you can remain effortlessly free from thought, the better your powers of concentration and focus. Most people are only able to clear their mind for a few seconds at most. It is likely that your mind has more control over you than you may have imagined. The good news is that there is much to gain from taking control of your thought processes. Learning to quiet your mind is easy to do with a little focus and practice. Think of it as a challenge, just like any other new form of training, but one that will inevitably improve your health and sports performance.
The first step to escape the trappings of a busy mind and take control of your thought processes is to become aware of the thoughts inside your head. Seldom do we observe our minds. Seldom are we aware of our thought activity and the effect it has on mood, tension, and performance. Bring your thoughts to the forefront of your mind. When you first observe the activity in your head, you might find that your thoughts become amplified. This is simply because they are under your scrutiny rather than running unhindered in the background. You may also discover that the same repetitive thoughts have been running through your mind for quite some time, possibly for years. This is also normal, so don’t be critical of yourself. Observing the mind is a most positive activity, allowing you to realize just how active it is. This awareness is the first step in allowing you to break free from the trappings of the mind and improve your concentration and focus.
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bsp; When you take time out to observe your thoughts, you will realize just how often you are stuck inside your head. There is no need to analyze or judge what is going through your mind—doing so will only pile on more thoughts. The mind is never calmed by further questioning, and thinking too much is the very habit that we want to address. In order to step out of this constant circle of thought—to get out of your head and into life—you must learn to tame your mind.
By simply making the commitment to pay attention to your thoughts periodically throughout the day, you can take control of the most important tool you possess—the power of your mind. The clarity of your mind plays a significant role in determining your quality of life: A still mind brings benefit to your sleep patterns, mood, and health, while a mind full of incessant thoughts and distractions will blunt your ability to reach your full potential.
It is especially important to observe your thoughts when an undercurrent of negative thought takes over. Don’t let yourself be overwhelmed by self-doubt and worry. The mind is unable to differentiate between an imagined and a real event; to the body, both are the same. If you are experiencing pregame nerves or overthinking the decision of a coach or worrying about being dropped from the team or anxious that you won’t be able to complete that charity fun run, your body will react as if the event has already taken place. As soon as you become aware of an anxious train of thought, take notice of its effect on your body. Does your head or stomach feel tense? Is your breathing getting faster? Are negative and repetitive thoughts causing you to feel nauseated? How you think determines how you feel, and how you feel feeds back into how you think. A feeding frenzy of negative thought and emotion will inevitably result in poor performance and health.
Each time you find your head full of internal chattering, ask yourself if all this thinking and analysis is actually helpful. Is it getting you anywhere? Is it helping to solve the problem? If you continue thinking in this way, will it do anything to address the situation, or is it just a never-ending merry-go-round of habitual anxiety? Asking these questions provides an insight into the nature of repetitive thought and the way it affects your life. The realization that these negative thoughts serve no purpose to you can offer the impetus you need to escape from the clutches of your mind.
Be patient with your observation. At first, your thoughts may continue unabated as you start to notice the tension created within your body—your heart beats faster, butterflies flutter in your stomach, and your mind refuses to cease its activity. In time, and with practice, you will learn to still your mind and take back control. Observe your thoughts as many times as possible throughout your day, especially when faced with a challenge. There will be times when you can quiet your mind effortlessly; at other times the buildup of emotions may make it more difficult. Either way, observe how negative thinking affects your body and ask yourself if these types of thoughts are useful to you. Simply asking yourself this question will bring awareness to your life and allow you to know yourself better.
In time, if you commit to observing your thoughts and the effect they have on your body, you will find you spend less energy on fruitless thinking. Your mind will be clearer, your body more relaxed, and life will become easier. You will notice more of what takes place around you and miss less.
Repetitive, regurgitating thought is extremely draining, causing stress, tiredness, and headaches. The less headspace you give to negative thinking, the more room you have in your life for positivity and improvement.
Consider the following example:
Michael is driving his car to an important training session, well aware that he is likely to be late. As he projects his mind into the future, he imagines and rehearses the reaction from his coach and teammates. He cannot stop these thoughts circling around his head, worrying about the outcome, getting frustrated with traffic, and generally winding himself up. His body feels tense, a headache begins to take hold, and he probably starts to drive faster than he should.
Alan is also driving on his way to a training session. It is likely that he too will be late. Knowing that he is doing the best he can to get there on time and that no amount of worrying is going to get him there any faster, Alan brings his attention to his breath, observing the flow of air as it enters and leaves his body. Every now and again the thought of being late enters Alan’s mind. As he notices the thoughts, he asks himself whether these thoughts are helpful. Knowing only too well that anxiety will only serve to make him tense and distract him, he takes his attention back to his breath, keeping himself calm and relaxed.
Now imagine both Michael and Alan are cut off by another car, forcing each of them to apply the brakes. How do you think each one reacts to the situation? Most likely, Michael is engulfed in rage and sounds the horn angrily. Alan, on the other hand, chooses not to react and does not get sucked into the situation.
In this example, the two drivers were presented with the same challenge, but while one immediately reacted to the challenge, the other responded by choosing to let it go. There is no doubt that a stressed or anxious person reacts more strongly to a difficult event than a relatively calm person. Keeping a quiet mind enables you to consider a situation more objectively and choose how to respond rather than being consumed by the moment. Alan had the choice to respond or not. Michael’s instincts took over before he could make a conscious decision.
In addition to observing your thoughts, it is just as vital to be able to quiet your mind. Together, these skills will magnify your ability to enter the zone during sports. When you first practice taming your mind it is normal to find distracting thoughts entering your head every few seconds. In fact, you should expect them to appear. Do not be disheartened—this bombardment of thoughts has built up through years of conditioning and will take time to strip away. Layer upon layer of thoughts have been added by every influence in your life: education, religion, society, relationships, and work. The mind has simply developed a bad habit; it knows how to think but is unable to stop thinking.
When you first begin practicing meditation, try not to become frustrated when the mind wanders, because it inevitably will. Many people abandon meditation too quickly when they find it isn’t an instant fix. You may feel discouraged if your thoughts don’t switch off as quickly as you had hoped, but try to view the practice as just that: practice, not as a fixed outcome or goal.
Your intention while meditating should be to make a dedicated effort to become aware of your own mind, to observe your thoughts, and to practice simply being still and present. Thoughts will enter. Thoughts will go. That is the nature of the human mind. Each time you notice your mind wandering, all you need to do is gently bring your attention back to your breath or bring your awareness to your inner body.
All throughout my time at school, college, and my early years of work, my mind was extremely active. I believed that thinking was a positive thing but had no way of differentiating practical thoughts from repetitive, unnecessary, or negative ways of thinking. Most of the time I lived stuck in my head, on automatic pilot, without realizing just how constantly thoughts were streaming through my mind. Having such an active mind diminished my concentration—to achieve good grades it was necessary for me to spend many hours studying, and I found it difficult to retain information as there simply wasn’t any room left in my head. For one university exam I spent three months studying in the Berkeley Library at Trinity College Dublin. An hour before the examination I headed there again with all my notes for a last-minute recap and was joined by my friend Terry, who hadn’t prepared at all. While the rest of us had been studying business, Terry had devoted all of his time setting up a tax reclamation service. He borrowed my notes and studied them for a mere 15 minutes. As I observed his unwavering and effortless concentration, I could not help but notice that Terry had something I did not. My concentration at that time was so poor that I was easily distracted, and the little attention I had was forced. When the exam results came back, I was somewhat scandalized to discover that Terry had secur
ed the very same mark as me. What he achieved in 15 minutes took me three months. This is exactly the difference between a productive, focused, and concentrated mind and one that is out of control.
To get through university I continued my long hours of studying, experiencing stress, fatigue, and severe respiratory problems in the process, completely unaware that my mind was working against me. Twenty years later, it comes as no surprise that Terry’s company employs one thousand people, winning countless awards in business and customer service.
A skittering mind, jumping from thought to thought, is a leech to productivity, creative endeavor, and quality of life. Having a focused mind is probably the greatest asset in every walk of life, whatever your occupation or lifestyle.
After university I secured a job in middle management with a U.S.-based car rental company. We were indoctrinated into the philosophy of the company, molded to perform, and encouraged to give the best years of our lives for profit. We were told exactly how to answer the phones, how to deliver spiels to potential customers, and how to upsell collision damage waivers. There were targets to be met, employees to be managed, and sales calls to be made. Each Monday morning I dreaded the thought of going in to work. I was a living wreck at age twenty-four. My mind never stopped, my stress levels soared, and the more I thought about leaving the job, the more my mind kept me trapped in it.
The Oxygen Advantage: The Simple, Scientifically Proven Breathing Techniques for a Healthier, Slimmer, Faster, and Fitter You Page 15