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TennisOne Lessons 
Wholistic Tennis: Developing a Healthy Attitude to Competition Part 2, The three stages of Wholistic tennis Happy Bhalla The solutions lie off-court We have said that the inability to play without fear to our full athletic potential at the most crucial junctures in competition lies in the individual’s mind and not in his or her tennis ability perse. A player’s physical skills do not vary much day-to-day, let alone moment-to-moment. They only seem to because of the fluctuations of the mind. Consequently, much of the real work to transform one’s attitude lies in off-court work. Of course, on-court drills and training can be positive complements to this training, but they alone will not transform one’s mental approach to the game. We have identified three main areas that individuals need to focus on to facilitate a fundamental change in their attitude and approach to competition: Introspection We have already said that we are not really living in freedom because no one would choose pain over joy and the competitive experience is overwhelmingly painful for most people, especially when they lose or are faced with the prospect of losing. The fact that we feel pain is a clear indication that we are not in control. We are not free because so much of our actions (outer) and attitudes (inner) in life are coming from our unconscious mind over which we have no control. In order to break this cycle, we need to raise our awareness of both our outer and inner experiences and the relationship between the two. We can do this by exploring, through questioning, all that we do and feel in life. Not in a judgmental way, not by having some ideal and consciously working towards this ideal, but, just by raising questions and exploring all that we do in a spirit of open, non-judgmental, and honest inquiry. It is important not to answer the questions too quickly, but rather to allow the questions to go deep within us and then let the answers arise spontaneously through our own direct experience of watching. As our mind becomes more silent, our ability to introspect will become sharper. This introspection is not intellectual analysis, which can never be 100% certain, but a clarity that comes from direct seeing and is sometimes called intuitive insight.
For example, the first question we can ask ourselves is: why are we playing tennis? The exploration of this question will lead to many other interesting questions arising. What do I really want from Life? Will success really bring me what I want? What is the relationship between outer success and inner happiness? What is the goal of all goals? The methodology of going into this question is by watching ourselves carefully and being totally present to our desire to play tennis. What need does it fulfill in us? The mind will come up with many reasons we do the things we do, but by watching ourselves as an independent witness we will access the ‘truth’ and there will be no doubt. The deeper we go into these questions, the more we will realize how important motivation is in determining one’s experience. The focus on this one question and all that arises from it can reveal many of the false beliefs that we are presently entertaining. Only by shedding light on these false beliefs will the false be seen as false, at which point it will fall away; everything that survives this intense scrutiny is real. The mind creates the false, but when the mind is silent the independent witness within all of us will be able to differentiate between the false and the real. The focus is less on what we are doing and more on the intention. There are always two reasons for the goals we choose to pursue. One is the outer reason and this is what will want to come up quickly as soon as questions are posed, but if you wait and allow the question to go deeper, you will find that there is also an inner need that requires fulfilling. The question is will fulfilling the outer goal satisfy the inner need? Balance is achieved by integrating the inner and the outer, but since most of us are largely unaware of our true inner needs, our outer needs (often coming from the unconscious mind) dominate our lives and are often in direct conflict with our inner needs. By raising greater awareness of our inner reality and having both worlds integrated, our total experience will become completely transformed, while the outer may or may not change. Consequently, introspection through watching, is a key aspect of this journey of taking control of one’s life and removing the obstacles that are preventing peak athletic performance. Awareness is the light which when brought into one’s life dispels the darkness of unconsciousness; and living from the unconscious mind is living in darkness. A playful, but intense exploration of all that we do and all that we believe is a wonderful and fun part of the journey. Mindful living The second aspect of the journey requires totality in action. It is very difficult to be total in action because the mind is almost never silent; that ever present inner voice in our head is our constant companion. When the mind is silent, action becomes total; our full attention is on the process. There is no awareness of outcome: no greed for rewards and no fear of failure. The ‘I’ has disappeared. The dancer and the dance have disappeared and all that remains is the dancing. This is actually the zone state. There are formal practices that are primarily designed to integrate the body-mind continuum through slow, conscious and mindful movements. Among these meditations–in-motion are Tai Chi, Chi Gong, Yoga and various martial arts. However, this approach to action can be applied to any activity we engage in throughout our normal routines in life. Usually, individuals are more motivated to being total when desire exists and there is something to be gained; however when attached desire comes in, totality becomes much harder to achieve. The key to this practice is to be totally conscious in the most seemingly meaningless and menial tasks; when there is nothing for the ego to gain. When we are involved in tasks that lack any ego-gratification, the mind automatically wanders off to plan for more ‘important’ things. When one becomes aware that one’s mind has wandered off, all that is required is a gentle, non-judgmental reminder and a return of our attention to what we are doing. This is the epitome of being-process oriented; if the mind is not totally silent we are not in the process; we are not present; we are not total; we are not conscious and we are not relaxed. Life is happening to us in the present and if we are not present we are missing life. The value in being total is the peace and joy one feels intrinsically. When the mind is active, stress builds up and the body tenses, conversely when the mind is silent, joy is felt and the body starts flowing freely. Being more conscious in action and living mindfully is meditation-in-action. In reality, meditation is not an action, it is a quality we bring to an action and if we can bring this quality to all that we do, we will lead happy and fulfilling lives. Real joy does not come from accomplishment, but from mindful living. Tennis-specific examples of mindfulness Mindfulness can and should be practiced as much as possible in everyday life for maximum benefit. However, certainly on the day of a match there are things we can do to mentally prepare for a match. It begins as soon as you start preparing for a match which could be up to 2/3 hours before the match. Everything you do, bring your full attention to it. Do not allow the mind to go on a "walkabout" by creating stories. Showering can be a totally different experience if you are conscious, meaning that there are no thoughts in your mind. Simple events like rubbing soap all over your body and feeling water cascading down while you feel the touch of your own hands can become powerful experiences. Similarly, dressing can be done consciously or unconsciously. Whether it is tying your shoe laces together, or buttoning a shirt or pulling socks over your feet, everything can be done slowly and consciously and with your full attention or quickly and mindlessly, doing one thing, while your mind is thinking of another. Mindfulness will bring you into a space of inner silence. This practice can continue as you walk towards the car, feeling your feet underneath throughout each step you take or as you reach for the door handle and feel its texture before pulling it gently. It can happen as you step onto the court, again taking each step with your full attention focused on each step. It can continue as you pick up the racquet; open up a can of balls, looking and feeling the texture of the balls as if for the first time.
Certainly there is a time for the mind to be used, for example a few minutes can be reserved for focusing on the opponent’s game and how you think it may match up to your strengths and weaknesses and a loose and flexible game plan can be devised with a coach or parent. After that is done, the player can go back to mindfulness practice right up until the match begins when the focus can shift to the ball. Meditation The third and final aspect of the journey lies in the mystery of meditation. First of all, meditation is not unique to any particular religion, but is included in the mystical traditions of all religions. It requires no set of belief systems or preconceived ideas; you can believe in God, be agnostic or an atheist, it does not matter one iota, either way you will reap the benefits. What is meditation? I have had many people tell me they cannot meditate. That is impossible. Meditation is simply a witnessing of the inner process. Usually in our life we are focused on the outer process because this is where we see value. However, as we become more introspective and as an awareness of the value of the inner grows within us, we will become more motivated to watch this inner process. This witnessing has to be pure and total, which means there can be no mind and therefore no judgment. The witnessing can become more and more subtle, so first the focus can be on the breath, then thoughts, then feelings and ultimately even the object of watching is dropped and all that remains is an openness to everything (just being). Meditation is only impossible when you have a misconception of what it is. It is not trying to quiet the mind of all thoughts. It is not a ‘trying’ to do anything. It is simply being a witness and watching what is, for as long as you can. When ever there is an awareness of the mind creating a story, in a loving, non-judgmental manner return to the object of focus. It does not matter how long or short a time frame between the thoughts. Just patiently stay with that process. The amazing thing is that change happens simply through the process that is triggered from watching. Watching creates a distance between the watcher and the object being watched and this creates the detachment that will allow us to fall into a place of silence and that silence allows us to see things as they are and the awareness that arises from this clarity transforms us. What one needs to do is to make time for "sitting". First thing in the morning upon waking or last thing at night before sleeping up, or any quiet moments in-between just sit comfortably and completely still for a few minutes or for however long is comfortable. Silently watching one’s breath is a good place to start. To find the time to do this a few times a day would be ideal. It should not be a struggle, if you feel restlessness try and watch this restlessness, but if it becomes too unbearable and you feel like moving or getting up, simply do so. The key is not to be judgmental about the mind’s activity. It is essential to be patient and stay focused on the process of bringing one’s attention back to the breath once you are aware that your mind has drifted off. Tennis-specific examples of meditation Witnessing can happen by opening up all five senses or six if we include the mind’s eye (bringing your attention to your breath for example). Otherwise, while waiting for your match to be called you can feel the heat of the sun on your face or the wind blowing through your hair or across your face. You could focus on the smells around the court or the sights of the cloud formations or the trees around the court. You could touch and feel the texture of the seat you are sitting on or feel the ground beneath your feet. When you drink or eat something, you could bring all your attention to the tasting happening at that precise moment. The key is not to allow the mind to create stories. If stories are there, you are not! By bringing your attention to something happening in this moment, you remain in the moment. When a story is happening in your mind, you are either past or future, but you cannot be present. When you are present, you are relaxed, calm, and totally in control. This is the irony, by giving up the control of the mind (ego), you gain access to a higher intelligence which allows you to enter into the flow. Conclusion Traditional thinking seems to remain within introspection, the first stage of ‘wholistic tennis’, even though the introspection we are talking about is more about existential awareness than it is about intellectual analysis, which is a big difference. The second two stages are really crucial because they nurture an inner space where the conscious mind is completely silent (when the conscious mind is silent, we become more conscious). It is in that silence, when the ego has disappeared, that a greater intelligence can operate through us. That intelligence is what is in charge in the zone state. The ego is not in control and that is why we feel everything is so effortless and easy.
All minds are by definition unconscious (unless they are completely silent, but then they are no longer mind) so when I refer to conscious mind, I am talking about the awareness of inner dialogue. At other times, there may not be an awareness of inner dialogue, but the response is still conditioned and coming from the unconscious mind. Consciousness happens when there is no mind at all. Mindful or conscious action and meditation are geared towards making the mind more and more silent. As the mind becomes more silent, we will have greater access to the universal intelligence that is operating all around us; more commonly known as insight or intuition. So introspection becomes deeper as the mind becomes more silent. As our introspection gets deeper and we have a more balanced view on life, one that results from integration between the inner and the outer, more and more silence comes to us. That silence is the sound of peace, tranquility, and contentedness. It is also the sound of love and acceptance. All these qualities will allow you to fulfill your human potential. It may seem to some that we have made the mind the enemy but this is certainly not the case. The mind has a function and utilitarian use on the level of the outer, but along the inner journey the mind has no role to play. If we are centered and therefore in control, then we can use the mind when we wish and also not do so when we wish. Unfortunately, the present scenario is one in which the mind is using us. For most of us the mind is constantly active; creating one story after another; this is even true when we sleep, through dreams. On changeovers or during points there may be some role for the mind, but in shot execution only a silent mind will allow peak athletic performance to happen. Finally, I know many people will be disappointed about the complexities of this article. Everyone would be happier to read an article entitled, "10 easy steps to mental toughness". However, in my understanding this is simply not possible. I hope that I am not giving the impression that the zone state is an easy state to experience and that by following the three methods above in a week or two you will be playing to your full potential every time you step on the court. On the contrary, this is a journey for a life time and while some changes can be experienced instantaneously, perfection is not a goal to be pursued, but a journey to be enjoyed. This is less about covering a boo-boo with a band-aid, and more about major reconstructive surgery that will change the way we perceive things. The band-aid, no doubt has some benefits and the major surgery requires great risk, but there is more at stake here than just peak athletic performance……..just look around at the world we live in! (See part one of Happy Bhalla's Wholistic Tennis.)
Happy Bhalla runs the Wholistic Tennis Academy during summers in the Hamptons in New York. He can be reached at: happybhalla@hotmail.com or www.wwholistictennis.com |
Happy Bhalla has a Masters Degree in Philosophy and Religion and has been teaching tennis for over 30 years.He has written two books and many articles over the past 10 years on the role of the mind in both the learning process and in the competitive experience.