Turn off autopilot to improve your practice routine

It’s 2019 and the froth from my take-away coffee oozes from the lid as I dash to the car, weighed down by my double violin case and an overnight bag. There’s a Fitzwilliam Quartet concert of Shostakovich in Warwick tonight and I’m leading a St John Passion on Baroque violin in Birmingham tomorrow. Getting out of London is the usual bore, but I’m finally on the motorway and hurtling towards my destination.

More relaxed, I turn on the radio. Foot down, 6th gear, Woman’s Hour. Whoops! How long have I been driving at 85 mph? Where have I been? Elsewhere. Unaware. Absorbed and distracted by the radio and by the more or less constant flow of thoughts. This is shocking! I have been on autopilot. 

What is autopilot? The dictionary definitions:

'Acting without real conscious involvement or thought because of tiredness, shock, or familiarity with the task being performed.'

'Functioning in an unthinking, automatic, mechanical or reflexive manner.'

Autopilot can have its uses. At best, it can enable us to multi-task, but at worst, we can be unaware of our actions. Neurologically, once a pattern of repetitive working becomes automatic – like in a practice situation - the decision-making part of the brain can go into a trance-like state. As a result, we might not be conscious of what we’re doing. Each time the cycle is repeated, the brain stores the response and automates it for future use. Neurons in the brain and the muscle memory have been fired and wired to adhere to a well-trodden path, much as a herd of sheep will make grooves in the hill side – and stick to them for centuries.

Having worked on myself for several decades, and with students from the Royal College of Music, St Andrews University, Birmingham Royal Conservatoire and York University, I’ve witnessed how a more embodied and mindful approach makes a difference to confidence, skill, physical and mental stability. Central to this evolution is the relationship with autopilot. So, when we notice that we are always making the same mistake, the circuitry has consequently been broken and the process of change begun. We are now less likely to make the same mistake over and over again! So, if you recognise this in yourself, what is your plan of action?

The starting point begins with ourselves. It’s about ‘waking up’; being consciously aware, deliberately, minute by minute, note by note and phrase by phrase.

Do we know what we’re doing? Are we going through the motions? Have we noticed that the same note is out of tune each time and that we tighten our mouth when we play the fast notes? Has the passage improved through repetition?

As we embrace a more ‘conscious’ approach to playing music, the focus needs to be on our ‘use of self’ - our relationship with our body and mind - because without it, we risk working harder than is necessary.

So when we’re practising, where do we start?

• Pause for a moment before you start playing and ask yourself whether you have any kind of ‘intention’ for your practice. It’s good to have a focus, hand in hand with a physical calmness and neutrality. A good starting point is simply to check in with yourself.

• Sit upright on a chair, your hands at ease. You might ask yourself how you are feeling today. Lower your gaze or close your eyes.

• Take time to connect with your breath, with three initial deep inhales and exhales. Can you sense any physical tension in your body as you breathe?

• As you exhale, invite the tension to melt away, perhaps thinking the words, 'Letting go, letting go.' Let your body breathe itself, breath by breath. 

• Come into contact with how your body feels by sensing the connection of your feet with the ground – an important external anchor.

• Invite your attention to your hands – can you feel tingling sensations, fleshy softness, or warm/cool air?

• Release your jaw and allow your tongue to rest inside your mouth.

• Allow your brow to feel smooth.

Is your mind busy planning your practice session – vying for your attention? Notice if the thought of this makes you more or less physically/mentally tight? Does your pulse change? Allow your breath to bring you back to your body. Thoughts will always manifest and yet you can repeatedly, and with good humour and non-judgement, bring your attention back to the breath, your internal anchor.

Next, with an instrument in your hands, you might continue your enquiry.

Am I:

• tensing any muscles, making unnecessary bodily movements in order to play the phrase in question?

• holding onto my instrument too tightly?

• still feeling anxious about a passage and making mistakes? Am I consciously aware, with each repetition?

• using too much physical effort when I play?

• remembering to breathe?

So, if you want to see-off the auto pilot and build a more fruitful relationship with yourself in the quest for deeper, more effortless and fulfilled artistic growth, you might like to consider this checklist before you commence your journey.

Pre-take-off check-in:

• Conscious thinking activated

• Inner dialogue set

• Positive mindset enabled

• Curiosity engaged

• Playful and kind attitude allowed

• Physically embodied and relaxed

To conclude: when we drive, the mind can be on the job enough to be able to function well. In a car, we can get from A to B with the help of a SatNav. With music, it’s us, the human being that’s in charge of navigating the musical score. There is no place for the autopilot when we apply conscious awareness to ourselves. The full range of what the ‘engaged’ and inspired musician is able to do couldn’t be further removed from the habitual and routine. So, why miss out when you can actively enjoy the trip?

InsideOut Musician is a creative online community run by musicians for musicians, offering courses and resources and 1-1 lessons with guidance on how to de-activate the auto pilot. Why not join me if you fancy exploring a more present, and mindful approach to music making.

insideoutmusician.com

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