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5 Techniques to Calm Yourself Down to Achieve Peak Performance (part 2)
Technique 3: Body Scan
When performing a body scan, we bring different parts of our body into our awareness and relax them. You can do it right away. Become aware of the different muscles of your head (e.g. skull, eyes, nose, cheeks, ears, etc.) and let go of any tension. Then progress to your neck, shoulders, arms, hands, chest, back, stomach, hip, legs, and feet. Take your time to progress and continue to the next after relaxing one part of your body.
Often body scans are combined with meditation practices and one I have used is Headspace.
Technique 4: Visualisation
When we visualise something in our head, it affects how we feel. So, to calm ourselves down, we can visualise something that relaxes us. That could be, for example, a beautiful scene in nature or simply the feeling of being calm and peaceful.
Check out the links I've compiled, I hope you find them valuable
Visualisation and Guided Imagery Techniques for Stress Reduction
Scripts for Visualisation
Technique 5: Affirmations
This technique is similar to the energising verbal cues of the blog post on energising techniques. You also talk to yourself (either loudly or internally). Affirmations can reduce your stress levels; to achieve that, affirm that you can do what you're trying to do, for example I know I can do this! I will be able to achieve this! I am contempt and peaceful! I am relaxed!
So, slow down, take a moment to appreciate yourself in this very moment and be more at ease. Again, you don't have to speak the affirmations out loudly (although that might be more powerful).
If you speak more than one language, it can also be very powerful to say the affirmations in all the languages you know because in every one of them they will affect you a bit differently.
similar to energising techniques talk to yourself
Combining techniques
Combinations of techniques are actually the best way to affect your body. You can think of combining meditation and visualisation with affirmations, for example. Try out what you like and what helps you best. Every person responds differently to these techniques.
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5 Techniques to Calm Yourself Down to Achieve Peak Performance (part 1)
What is Peak Performance?
The term Peak Performance comes from sports. It describes a state of optimal functioning. Actually, it can be applied in any area of life and it is not restrained to sports. Extraordinary performance, be it in education, business, sports, or other areas can be described as Peak Performance.
What are the characteristics of Peak Performance?
There are two important main characteristics than constitute Peak Performance: focused attention and supreme confidence. During Peak Performance, no single thought is wasted on anything else than the task at hand, there is no rumination, no boredom. It is accompanied by supreme confidence which comes from exactly knowing what one wants to do and being absolutely positive about giving one's best to achieve it.
When are the techniques helpful? What are their benefits?
How do the techniques work?
The techniques have cognitive, emotional, and physiological effects I described in my video about them (see below).
The techniques should be used directly before or during the task execution. If the task is a very short one, doing the technique during it might not be helpful, rather you would want to do it before. For all other tasks, the techniques can be applied before and during the task.
Additionally, it can be helpful to do (some of) these techniques on a daily or weekly basis to be calmer and concentrated in general.
Technique 1: Diaphragmatic Breathing
Diaphragmatic in this case simply means that you breathe to your stomach (your stomach expands when you breathe in). The breathing should be deep yet slowly.
How do I use this technique?
I breathe in through my nose for a count of 4 (feeling my stomach expand), hold my breath for a count of 7, and breath out through my mouth for a count of 8. In most cases, I repeat this three to four times.
Technique 2: Meditation
Meditation is one of the techniques that came (and continues coming) more and more into awareness in the Western world. Because there are heaps of resources to be found online, I will not go into more detail but rather give you some links:
[links]
You can find many more resources in different languages and on different topics, for example on YouTube. One YouTube channel I really like (in Spanish) is the one of Ivan Donalson (I actually used this guided meditation of his this morning)
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Uma conversa cotidiana
Embaixo conto a história de dois vizinhos que se encontram em frente da casa do Zé
Zé: Viva, Manel!
Manel: Viva, está tudo bem?
Zé: 'tá 'tá. E com o Manel, está tudo certo? Como está a familia?
Manel: Estamos bem, obrigado! Ouvi que vocês vão organizar um jantar no fim de semana?
Zé: Pois é! No sábado vão vir bué de gente para jantar em casa. Vocês veêm?
Manel: Claro que sim! Podemos trazer qualquer coisa para comer ou beber?
Zé: Não é preciso, Manel.
Manel: Podemos trazer limonada, por exemplo...
Zé: à serio, não é preciso, agradeço.
Manel: então bom, vemo-nos no sabado pelas sete na casa de vocês.
Zé: Ótimo, até o sábado!
Manel: Quase esqueci... Podemos trazer o nosso cão?
Zé: Estão à vontade, só lembrem que nos temos cães em casa também.
Manel acenou: Pois... vamos pensar sobre isso.
Zé: Seja como for, estão todos bem-vindos.
Manel, a afastar-se: Obrigado, até sábado! Bom dia!
Zé: Então vá, até sábado!
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Sobre mim
Olá pessoal, gostaria que me ajudassem com esse texto. Muito obrigado!
Sou um profissional educado no comportamento da saúde humana em ambos na perspectiva médica e psicológica. Ambiciono melhorar a vida da gente dum enfoque poblacional, fazendo-a mais sana, mais feliz, e mais capaz de logras seus alvos.
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Descripción de mi trabajo
Hola chicos, que opinais de mi descripción?
Desafortunadamente, profesores de lenguas extrangeras muchas vezes solo estudiaron como dar aulas pero no vivieron en un ambiente de esta misma lengua. Mi tarea era ajudar nuestro cliente privado, una consultoria, para ser mas capaz de difundir internacionalmente. Hice eso no solo dando aulas particulares de inglés, sino tambien dando coaching. A todos mis alumnos, de la secretaria al empleado senior, gustaron mis sesiones y todos mejoraron su inglés. Mi conclusión es que puedo dar aulas y decidir mi futuro.
Gracias para vuestra ayuda!
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Being a Community Teacher
Hi guys,
just wanted to know from the community teachers how their experiences are. I am going to be one as well and would like to hear any kind of suggestion :-)
Particularly, I wonder:
a) how quickly did you get learners?
b) how much work do you put in?
c) what is your top tip for having good sessions?
Thanks in advance,
Jorim
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Nederlandse Woorden Onderdeel 2
waneer gaan wij ontmoeten en een ptraatje maken?
ik ga in ieder geval mijn opa en oma bezoeken.
mijn vriend gaat hun gang, hij is heel toegewijd aan zijn werk.
in het gangpad zijn meerderde schappen vol met spullen.
deze dingen zijn voordelig als hun houdbaarheidsdatum binnenkort is.
zij heeft een gat in haar hand totdat ze blut is.
de vertegenwoordiger belooft goede kwaliteit voor laage prijzen.
ik durf een risicorijke aanbeveling te geven.
de waardering test haar bekwaamheid.
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Nederlands worden 1
Ik ben op dit moment an het nederlands leren omdat ik vanaf augustus op nederlands moet werken. Ik schrijf hier frases met mijn nieuw gelerte worden.
sigaretten roken is vreselijk voor de jeugd.
de koeien zitten op het weiland naast de molen en de rivier.
naar het uitlaten zijn de poten van de huisdieren vies.
ik heb een reden om mij te verwennen.
de overheid heeft invloed op de reclame.
de stichting steunt het onderzoek over bejaarde.
er is stilte in het kantoor.
ik verbaas me van de rampen.
wij moeten een beslissing over het nemen.
ik ben mijn sleutel kwijt.
mensen zijn verslaafd aan aandacht.
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