“To rely on muscular habit, which so many of us do in technique, is indeed fatal. A little nervousness, a muscle bewildered and unable to direct itself, and where are you? For technique is truly a matter of the brain.” Fritz Kreizler, violinist and composer 1875 -1962
Visualisation, the process of creating compelling images in the mind, is one of the most valuable tools for learning and integrating skill, building confidence and achieving success, yet we constantly underuse it in our lives and our violin practice.
Visualisation accelerates the learning of any skill by activating the power of the subconscious mind, focussing the brain by programming the reticular activating system - the filter which mediates information and regulates brain states - to seek out and use available resources, and by raising the level of expectation, motivating a better result.
Scientists have found that the same regions of the brain are stimulated when we perform an action and when we visualise performing that action: If you vividly imagine placing your left hand fingers on the fingerboard of your violin, your brain activates in exactly the same way as if you were actually doing it – your brain sees no difference between visualising and doing. This research is used to great effect to help stroke patients reactivate muscles that have lost their facility: It has been found to be possible to build strength in a muscle that is too weak to move by simply repeatedly imagining the movement.Click here to see all the benefits of becoming a member, and to join today![/MM_Member_Decision][MM_Member_Decision membershipId='1']You currently have a free account! To read the rest of this article, you will need to register for ViolinSchool membership. Click here to see all the benefits of becoming a member, and to join today![/MM_Member_Decision][MM_Member_Decision membershipId='2|3']
The process of visualisation, which was initially dismissed by many as unfounded, is described in W Timothy Gallwey’s 1974 book, The Inner Game of Tennis.
“There is a far more natural and effective process for learning and doing almost anything than most of us realize. It is similar to the process we all used, but soon forgot, as we learned to walk and talk. It uses the so-called unconscious mind more than the deliberate "self-conscious" mind, the spinal and midbrain areas of the nervous system more than the cerebral cortex. This process doesn't have to be learned; we already know it. All that is needed is to unlearn those habits which interfere with it and then to just let it happen.
Visualisation simply makes the brain achieve more. Sports psychologists and peak performance experts have been popularising the technique since the 1980s, and it has been integrated into almost all mainstream sports and performance coaching, success programmes and business training.
Athletes using guided imagery and mental rehearsal techniques can enhance their performance by creating mental images to intend the outcome of a race. With mental rehearsal the body and mind become trained to actively perform the skill imagined. Repeated use of visualisation builds experience and confidence under pressure, maximising both the efficiency of training and the effectiveness of practice. This principle applies to learning anything new. According to Jack Canfield, in his 2004 book, The Success Principles, Harvard University researchers found that students who visualised tasks before performing them, performed with nearly 100% accuracy, where those who didn’t use visualisation achieved only 55% accuracy. This is also true when applied to the process of learning the violin, both during practice time and performance.
“Fortune favours the prepared mind.” Louis Pasteur, chemist and microbiologist, 1822 - 1895
Most of us are familiar with the idea of reading ahead in the music, or of hearing a note or pitch before playing it. Visualisation - not only conceiving of a phrase before playing it, but vividly imagining the sound, how it feels, where the fingers will fall, how the hand will move in a certain shift and even how the performance will go - is a much deeper way of mentally absorbing and preparing the information. It is also one of the best ways to rid your practice of monotonous repetition and develop awareness of your musical actions.
It’s all very well knowing how great visualisation can be, but how do you go about it? What happens if you close your eyes and don’t seem to be able to see anything?
There are two different ways of visualising, depending on your brain type, both of which are absolutely legitimate. Some people are what psychologists refer to as eidetic visualisers. When they close their eyes they see things in bright, clear, three-dimensional, colour images. The majority of people, however, are noneidetic visualisers. This means they don’t really see an image as much as think it. THIS WORKS JUST AS WELL!
Before we look at how we can apply visualisation techniques in violin practice, let’s look at an example exercise from The Inner Game of Tennis, in which the aim is to hit a stationary target with a tennis ball:
“Place a tennis-ball can in the backhand corner of one of the service courts. Then figure out how you should swing your racket in order to hit the can. Think about how high to toss the ball, about the proper angle of your racket at impact, the proper weight flow, and so forth. Now aim at the can and attempt to hit it. If you miss, try again. If you hit it, try to repeat whatever you did so that you can hit it again. If you follow this procedure for a few minutes, you will experience what I mean by "trying hard" and making yourself serve. After you have absorbed this experience, move the can to the backhand corner of the other service court for the second half of the experiment. This time stand on the base line, breathe deeply a few times and relax. Look at the can. Then visualize the path of the ball from your racket to the can. See the ball hitting the can right on the label. If you like, shut your eyes and imagine yourself serving, and the ball hitting the can. Do this several times. If in your imagination the ball misses the can, that's all right; repeat the image a few times until the ball hits the target. Now, take no thought of how you should hit the ball. Don't try to hit the target. Ask your body, Self 2, to do whatever is necessary to hit the can, then let it do it. Exercise no control; correct for no imagined bad habits. Having programmed yourself with the desired flight of the ball, simply trust your body to do it. When you toss the ball up, focus your attention on its seams, then let the serve serve itself. The ball will either hit or miss the target. Notice exactly where it lands. You should free yourself from any emotional reaction to success or failure; simply know your goal and take objective interest in the results. Then serve again. If you have missed the can, don't be surprised and don't try to correct for your error. This is most important. Again focus your attention on the can; then let the serve serve itself. If you faithfully do not try to hit the can, and do not attempt to correct for your misses, but put full confidence in your body and its computer, you will soon see that the serve is correcting itself. You will experience that there really is a Self 2 who is acting and learning without being told what to do. Observe this process; observe your body making the changes necessary in order to come nearer and nearer to the can, Of course, Self 1 is very tricky and it is most difficult to keep him from interfering a little, but if you quiet him a bit, you will begin to see Self 2 at work, and you will be as amazed as I have been at what it can do, and how effortlessly.”
You can already see how this same exercise might be applied to practising a particular shift or bow stroke, any specific element of your piece that requires a certain physical movement to gain a result.
Here are some more practice and performance ideas from The Musician’s Way, A Guide to Practice, Performance and Wellness by Gerald Klickstein, 2009
Start using visualisation in your practice. You will find you achieve much better results and increased confidence, you can practice at antisocial hours of the day or night, you can save tired muscles, and you will develop a much deeper, intuitive understanding of the instrument and the music. Visualise, imagine and mentally prepare at least as much as you physically play. As you practice visualising it will become easier to integrate it at speed and under pressure.
Visualisation is counter-intuitive in a culture where we are taught to try, try, try again, but it is without doubt the single most powerful practice technique that most of us don’t use!
“If you cannot visualise what it is you wish to become, then the brain doesn’t have the first clue how to get you there." Chris Murray, Author of The Extremely Successful Salesman’s Club
The sound of the violin is as close as any instrument to the human voice. The ideal for the violinist is that the instrument is almost an extension of the body; it is the violinist’s voice. In order to create this sense, the violinist must learn to use the body without the interference of mental blocks and physical tensions. Mind and body are engaged in practice, and every practice is an opportunity to learn and relearn and to build a healthy relationship between the body and the violin.
Most focus in practice tends to be on performance. Often the means by which performance is achieved are ignored or taken for granted until injury or pain impedes progress.
Since the sound on the violin is created with the whole body, and the whole body is engaged in the techniques needed to express the music, it is worth spending some time paying attention to the body.
When we practice, all conscious learning takes place within the working memory. This is a limited resource. Nothing can be learned properly if there are too many points of focus at once. Teaching the body to recognise correct postures stretches the working memory and it is not possible to fully focus on the music until the body is comfortable and balanced.
A coordinated body is fundamental for all musical skill and technique to develop.
In his book Life Class, Yehudi Menuhin explains, “My main principle in playing is all-embracing and straightforward: a striving for equilibrium. Perfect equilibrium is, of course, an unattainable ideal, a complex and infinitely multifaceted thing. None the less, one can approach something like right equilibrium when one realises that no part of the body moves without some corresponding reaction or compensation in some other part, in the same sense that not a leaf falls without altering the equilibrium of the earth.”
The engagement with the body therefore becomes an awakening of awareness as to the subtle shifting and balance, the release of tension and the development of mindfulness, which will deepen musicianship, connection and expression in performance.
The subject of how to use the body in violin playing is huge, and different approaches suit different people. Some students find the Alexander Technique helpful, some focus on general wellbeing. There are as many approaches as there are violinists.
Let’s look some of the first points to think about.
- Basic Posture -
Often when playing the violin it’s easy to focus on the upper body but the root of a balanced alignment comes from the feet, legs and pelvis, and from good breathing.
Good posture is about more than standing up straight. Babies instinctively know how to balance as they learn to sit, crawl, stand and walk, but as we get older we often lose this ability and fall into inefficient postures, which we then bring to our violin playing.
The pelvis is integral to correct posture, as it is directly connected to the legs through the hip joints, and connected via muscles to the arms and shoulders. If you think of the pelvis as being the body’s centre of gravity, its positioning becomes vital to good posture whether sitting or standing to play. It should not be either tilted forward or back.
To help achieve balance in the pelvis, the feet should be placed directly under the thigh sockets with toes facing more or less forwards. The knees should be relaxed and in line with the thigh and ankle joints. Then the pelvis rests on the top of the thighs and the trunk is balanced, the chest floats upwards, the rib cage hangs down towards the pelvis and the shoulder girdle rests on top of the rib cage. Think of the head not as a separate entity, as we are encouraged to do with the idea of disparity between mind and body. Instead, include the head as part of the body in your thinking. Your mind is not confined in the space within your skull any more than your body stops at your neck.
To find a good sitting posture, sit balancing upright on your sit bones. You can feel them when you shift your weight from side to side. Think of these sit bones as ‘feet’ that support your torso. Once you have found this solid base, let the spine lengthen up naturally. The knees should be lower than the hips, so if you need to adjust your chair, do so. You can buy blocks to raise the back of chairs which slope backwards, or a wedge cushion to help with posture.
Once you are happy that your posture is comfortable and balanced, bring the instrument to the body, rather than compensating with the body and moving to meet the instrument.
- Positioning the Head -
The head represents about 10% of the body weight. When the neck is not positioned correctly to support the head, the shoulders take the strain. This tension is transferred to the elbows, wrists and hands.
Make sure you have the best shoulder rest and chin rest combination for your body to eliminate unnecessary tension in the neck.
Notice too what is happening with your eyes. Are you under or over focussing, or are you straining your eyes to read the music? Relax the muscles around your eyes and forehead and you will notice a corresponding release of tension in the neck muscles.
Hunching the neck and shoulders is a common habit, and it’s easy to press too hard with the head on the chinrest. Experiment with gripping the violin between the shoulder and chin and notice how the less freedom you have in your head and neck, the more negative emotions may surface. Stiffening the neck stiffens all of the joints of the body.
Hunching the shoulders also limits the movement in the collarbones and shoulder blades, which should float freely from the shoulder girdle. It results in the ribs lifting which gives the heart and lungs less space to work.
See here how the shoulder muscles are attached to the ribs, the collarbone and the arms, and travel right down the body to the pelvis.
Each part of the body moves best when it moves in harmony with the other bones, muscles and limbs. Menuhin describes the process of learning to play the violin as one whereby, “the body of the player becomes aware of itself.” He says, “The principle is grasped not intellectually, but through sensations, through becoming aware of the subtle checks and balances which, when properly understood, permit ease of technique.”
- The Arms -
In playing the violin, the arms function both as a system of levers and as a channel for visceral energy. They carry a charge of energy and emotions from the player to the instrument. For musical expression to be free this route from the torso to the fingers must be without unnecessary tension and the posture must allow energy to flow.
Tension in the neck and shoulders can put pressure on the nerves that lead into the hand, creating pain, pins and needles, numbness and even loss of facility in the fingers.
See from this picture of the human skeleton how the arms and shoulders balance on the body in a free, open way. Try to imagine this space in your own shoulder girdle and feel your spine lengthening as your head floats upwards from your pelvis.
It is also worth observing the range of movement in your wrists. The body works best in the middle of its range of movement. When your wrist is bent forward or backward it is extended beyond this optimal point and this causes tension. This is why a flat left wrist, which leans against the neck of the violin, is not good technique. The hand and wrist are locked in an extended part of the wrist’s range of movement, and this impedes intonation, shifting and vibrato.
- Exercise -
Physical exercise is an important tool in maintaining and developing a healthy body, which in turn has a positive impact on violin practice.
A practice such as yoga is helpful in diminishing anxiety and improving strength and flexibility, and will also teach awareness and knowledge of the muscles.
Yoga based exercises must be approached gently and by no means forced. Find a good teacher. There are a lot of classes run by inexperienced teachers and musicians report suffering two months of tennis elbow, pulled muscles and other disasters after attending classes where the teacher pushes them too fast.
Exercising the body in the right way keeps it supple and adaptable, just as exercising the mind strengthens character and musicianship.
Warm up the body before you practice. A useful selection of stretches is available from the British Performing Arts Medicine Trust. Integrate them to your daily routine.
- Breathing -
Posture is dynamic, not static. Subtle movements such as breathing constantly occur, even when we are still.
Noticing your breathing is also the first practice of mindfulness meditation, which begins to incorporate mind and body in a holistic way. It is not possible to practice the violin without working on the body, and it is not possible to engage the body without using the mind. The violin practice in itself then becomes a holistic and far reaching experience.
Begin where you are today, and begin noticing how you use your body to create your sound on the violin.
Watch other violinists to see how they use the whole body to play and express the music. Here is Joshua Bell playing from his feet:
Make time in your practice to develop this physical learning with a sense of childlike exploration.