The Conclusion of The Dharma of Tennis - Namaste

Namaste

If you have watched more than a few tennis matches, you know that protocol for completion of a match is: acknowledge your partner with a handshake, hug or high-five; walk to the net and do the same with your opponents – win or lose. You’ve likely seen this done graciously … or not so much. You may also have seen a player refuse to acknowledge his/her opponent at all – generating disapproval from onlookers – and I’m sure, future embarrassment to the player who chose, in a moment of weakness, to forego the usual custom. Perhaps, even you have succumbed to this unfortunate moment of ingratitude.

“Yoga” derives from the word “yoke” and means “union” – as in the union of ox with cart. As such, in yoga, we complete each session with hands held in prayer position at our chests, a humble bow towards each other, and a spoken “Namaste.”  Namaste, simply worded, means “I honor you as I honor myself” or “we are connected” – as in the ox with the cart. For me, the handshake at the end of the match signifies the end of competition and the continuance of being one with each other and the world around us – a world in which we are lucky enough to be able to have some competitive fun – at our leisure. A “Namaste” at the end of a yoga session or a handshake at the end of a tennis match is a small way – a butterfly flapping its wings – for you and I to make the world a better place in which to live. We’ve recreated together. Win or lose, we’ve exercised, interacted, absorbed vitamin D from the sunshine and – at least for a couple hours – diffused the cares of the world around us. I personally love that moment of recognition and gratitude. Perhaps it would be invigorating to recall this sentiment between points, games and sets as well. At the very least, next time you go to the net to either give or receive congratulations for a match well played, remember how fortunate you are to be here, now.

Great match… and Namaste, dear reader! Many thanks for sticking with The Dharma of Tennis blog.

And remember, if you'd like to re-read the D. of T. top to bottom, rather than the other way around, download it to your Kindle for $1.69 from Amazon. Just click on http://www.amazon.com/The-Dharma-Tennis-Judi-Beck-ebook/dp/B00E0QFLA4/ref=sr_1_1?ie=UTF8&qid=1395772356&sr=8-1&keywords=The+Dharma+of+Tennis and Voila! You have your very own copy. Better yet, get 3 or 7 of your tennis buddies and take the Dharma of Tennis workshop with Sandy and me! It's a great personal and teambuilding experience.

Entrain - Part II - it's not always easy...

In the previous post, I wrote about achieving synchrony with your partner. But, as in life, this practice isn't always easy, instantaneous or perfect... Entrain Part II continues below.

Now, I'm not naïve; neither you nor I always “click” with all of our partners. Especially in team play, we sometimes must play with someone new or someone whose game or temperament doesn’t complement our own. Moreover, some partners may not be willing or able to consciously “synchronize” with us.  Maybe s/he is having a bad day or worse still, has had a bad life. Nonetheless, I  try - at least - to entrain my  movement with him or her, in hopes that teamwork will result - perhaps "by osmosis." This, of course, is unless there's an aura of negativity surrounding them.  And we all know this happens on occasion...

If this is the case, my goal is to go within myself, entrain with my inner winner and maintain focus (principle I) and a positive attitude (principle III). I continue to acknowledge him/her on good play or effort (principle IV) – even if the point is lost. Then, over the course of a match, entrainment may - and often does - occur(!) whether my partner and I realize it or not. Spontaneously, we're "in synch." It may be too late but, win or lose, you've left the door open to try, try again. And next time, chances are you'll begin the match on higher ground as a team (principle VI - still to come).  Then - and only then - can a fledgling team win over a more experienced one.

So ... see what you can do in concert with your partner.  Breathe with her; walk side by side with him; continue the connection not only during play, but also between points, games and sets - whenever possible. Never change sides on opposite sides of the court - it separates your energy! Then, win or lose, the recognition of one’s earthly – or cosmic – connection  portends a companionable time.

And, isn’t that what the game is all about?

Stay tuned for "Namaste" - Principle VI. It will be my final post from the Dharma of Tennis. So here is where I make my pitch.

You and your team mates - or just three additional friends - can take the twelve-hour Dharma of Tennis workshop at Yonahlossee - or on your home court. Reading about the D. of T. is one thing but actually practicing it is a whole 'nother ball game. Experiential, repetitive and focused practice is essential to the absorption of these skills.

So call me to explore your options! 828-963-1181. And, Namaste...

Finally, to upload the entire Dharma of Tennis document to you Kindle, just click on http://www.amazon.com/The-Dharma-Tennis-Judi-Beck-ebook/dp/B00E0QFLA4/ref=sr_1_1?ie=UTF8&qid=1395225989&sr=8-1&keywords=The+Dharma+of+Tennis. And voila!

 

Entrain with your Partner by Moving as One

Synchrony 

I became fascinated with a doubles tennis match at the Family Circle Cup in Charleston, SC last year. I was studying the smallest player of the foursome because I’m small and I wanted to discern how she competed against the larger, stronger players. (Long arms, long legs and broad shoulders tend to intimidate me). What were her tricks? How did she respond to players with bigger serves, more power and longer wingspan? I soon realized that I couldn’t observe her as a single entity – no way! For, she and her partner were exquisitely entrained – like birds in flight responding to wind currents in synchronized swoops, ascents and descents. Unlike their opponents who might as well have been playing singles, she and her partner moved around the court surface as one – not only during play – which is what we learn in coaching: to move as though attached with a string. Rather, this wise twosome practiced that string-theory – not only during play but within every single aspect of the match. Between points and games, they walked toward one another, touched hands or racquets and communicated quietly and calmly. During changeovers, they walked in-step toward the net, hydrated together and walked in-step to the other side of the court – only separating when they assumed their doubles positions. Imagine identical twins at some times or mirror twins at others. It was like watching synchronized swimmers – or, more succinctly, yogis as they stretch, contract and breathe together throughout their routine – sometimes as though in a dream.

Stay with these thoughts until my next post where I'll provide examples of how a yoga practice can help you to entrain with your partner.

But if you simply can't wait to read on, you can upload the Dharma of Tennis to your Kindle by clicking on http://www.amazon.com/The-Dharma-Tennis-Judi-Beck-ebook/dp/B00E0QFLA4/ref=sr_1_1?ie=UTF8&qid=1394995170&sr=8-1&keywords=The+Dharma+of+Tennis

Voila! Enjoy.

"Right Practice" on Vacation

Oh My. I was instructed that a really effective blogger blogs 2 – 3 times a week – without fail – in order to keep her readers’ attention. Well, I failed last month! Kevin and I traveled to Patagonia, AZ for our annual winter trek and well, I got distracted; distracted by: the beauty of the landscape, the quirky candor of the people, the flora & fauna,  the warmth of the desert sun, the multitude of hiking trails, the translucent sunsets and – sometimes – the abundance of tequila at every table. With only 18 miles separating Patagonia from Nogales, Mexico, going with the flow is simply a part of the culture. And of course, I approve! I’ve always subscribed to the adage, “when in Rome…”; it’s healthy – don’t you agree?

How does all this relate to the Dharma of Tennis? You may ask. Well, it does in an abstract sort of way. Dharma means “right practice.” While navigating this new environment, I found myself impatient with the act of blogging and thus began hurrying through the process.  This doesn’t translate to “right practice” in my book; I want my blog to be consistently thoughtful. I want to put my heart and soul into it and I wasn’t doing so.  So I simply set the blog aside for the remainder of the month – content with the knowledge that when we returned home, I’d return to my usual attentiveness.  And, rested and renewed, I have. So… stay tuned for principles 5 and 6 –“Entrain” and “Namaste” – beginning again in the next couple of days. I look forward to connecting again and I know you’ll enjoy these upcoming Dharma of Tennis tenets.

And, as always – if you’d like to be done with my slight inconsistency in posting, just download the whole thing NOW for a measly $1.69 from Amazon.  Click on http://www.amazon.com/The-Dharma-Tennis-Judi-Beck-ebook/dp/B00E0QFLA4/ref=sr_1_1?ie=UTF8&qid=1394678932&sr=8-1&keywords=The+Dharma+of+Tennis and get busy!

Namaste, dear readers.

More on Mantras - Involving your Partner

Selecting a mantra - or self-affirmation - that helps you to play your best under current circumstances isn't so difficult.

Sometimes I shorten it to one or two words, like when my serve is off; just before my toss, I say to myself, “great serve” or “great toss.” By the same token, if my partner’s serve or return-of-serve is off; as she’s walking to the service line, I’ll say to her, “great serve” or “great return” – just to plant that seed in her mind! It’s so easy and so hopeful. This way, win or lose, I haven’t been peppering myself or my partner with negative messages. We can still feel good about the game – and each other. After all, it is only a game – not a matter of life or death.

By the way. When changing sides, have you ever heard an opponent say something like this; “I’m just having a bad day?” If this is a team match and you want that trend to continue, never disagree. This little secret is between you and me. For the sake of your team, of course!

On the other hand, if your partner says the same thing, reply something like this; “that was before; this is now. Things change! I have faith in you. We have them now.” Remember – first person, present tense, positive language.

Happy Hitting! And feel free to pass this message on or comment.

Enjoyment II - Using Mantras on the Court

In meditation, a mantra is a short phrase repeated over and over to oneself; it's a tool for achieving a meditative state. For our purposes, a mantra is a short affirmation in first person, present tense, positive language. E.g: I see hummingbirds, I hear hummingbirds, I know hummingbirds.

Here’s an example of how I use mantras in tennis. During tournaments, my game will often become tentative - a response fueled by fear of losing. Subsequently, instead of playing from a place of strength my shots may become defensive and weak. I can often “scrap” my way through it – but it isn’t pretty, fluid or fun. So...

If I know I have a tough match coming up and my confidence is faltering, my mantra is,

“I am calm and courageous.” 

I repeat this phrase over and over in mental preparation for the competition and then, during match-play – until I really am calm and courageous; then I can go with the flow and play my normal (calm and courageous)game. You see, it is believed that the brain doesn’t register negatives, such as - "I'm not going to play tentatively." The brain hears "I'm going to play tentatively." Eek. That’s why I  cringe when I hear my partner say something like, “I’m not going to double-fault again.” Or “we’re not going to lose this match.” The brain doesn’t hear the “not.” Rather, it hears “I’m going to double-fault again” or “we’re going to lose this match.” Ouch.

So figure out how you want to play; instruct yourself to do so in first person, present tense and remember... Remain in the positive or your brain may, indeed, cause you to double-fault.

Stay tuned for more examples of mantra-use in tennis in my next post. In the meantime, enjoy.

And if you simply can't wait, just click on http://www.amazon.com/The-Dharma-Tennis-Judi-Beck-ebook/dp/B00E0QFLA4/ref=sr_1_1ie=UTF8&qid=1389701155&sr=8-1&keywords=the+dharma+of+tennis 
and download the entire Dharma of Tennis pamphlet in one setting for a measly $1.69.

Enjoyment I - Introducing Mantras

We've completed the first three principles of The Dharma of Tennis: Be There, Breathe and Begin Anew. Those might be called the inner principles because they involve only you. We're half way through! The next three principles might be called the outer principles because they are more practical in nature - and they involve the other players - your partners and opponents. They are: Enjoy, Entrain and Namaste. You're not alone, after all... Here goes.

Enjoyment

Yoga is a lovely and apt preparation for meditation. Upon completion of one’s practice, it’s difficult not to sit or lie down in repose – not so much because you’re tired, but rather because you’re at peace. If you have followed your breath and synchronized it with your movements for an hour or so, you have let go: of worries, tensions, anxiety and cares. How do I know? Because following your breath – in other words, maintaining awareness of each inhalation and exhalation – keeps you present naturally and without effort. When this is combined with movement designed to cleanse, stimulate and nourish the body, it’s a formula for well-being. In this present moment – absent past regrets and future fears – all is well.

All is well.

It’s like being in the “tennis zone” where concentration is unfettered and shot-making is effortless. Way outside of the zone, when nothing is going right, is where we get into trouble and the sport that we play for fun, fitness and social interaction becomes a holy aggravation.  Grrrrr! This is where a mantra, which is repeated during Kundalini (and other) meditations, can come in very handy.

What is a mantra? Stay tuned for my next post for a definition and a formula for creating your own. Mantras help you to maintain your positive outlook throughout the entire match.

But! If you simply can't wait, just download the entire Dharma of Tennis document RIGHT NOW. Just click http://www.amazon.com/The-Dharma-Tennis-Judi-Beck-ebook/dp/B00E0QFLA4/ref=sr_1_1?ie=UTF8&qid=1389701155&sr=8-1&keywords=the+dharma+of+tennis.

Presence - Part II

In the previous post, I recounted a story of almost losing a match after "losing my vision" over a line call at match point. Sure that match point had been snatched away by a malicious call, I couldn't see the balls come my way for two subsequent - losing - games. Re-living the "past" in this way, costs many players their present... How does yoga help a tennis player to remain in the present point?

Presence - Part II

In Hatha yoga, we approach each pose independently from the other – even if it’s part of a sequence. We hold the posture for a period of time  - a time period that suits each individual - and then move on to the next. If we lose the pose through imbalance – in my classes, anyhow – we laugh, realign and move on. Laughter is a great stress reliever! There is no success or failure – only attention to physical sensation and awareness. Whether leading a class or practicing on my own, I don’t plan my routines – no two are the same. I simply respond to the moment and my intuition, doing whatever pose seems a good follow-up to the last. (For I believe that too much planning places me in the future - not the precious present.) Surely, losing my mind over a single line call was not a “good follow-up;” alas, I couldn’t even follow-through on my strokes!  

In tennis, the player who responds to the present moment usually makes a good decision. The mantra I use when my game is “off” is; get out of your mind, stay in your body, stay in your body, stay in your body. Right here, right now. Or, begin anew.  In Zen, it’s called “beginner’s mind.” The past, after all, is passed. So, please, don’t embarrass yourself as I did at 5-2. It wasn’t worth the self-recrimination later. Concentrate on the shot of the moment; let go of it whether it is won or lost, take a deep cleansing breath and enjoy the game. Begin anew and…

Get on with it.

 

 

 

Presence - Remaining stuck in the past (point) sabotages the present (point).

Presence

Oh, the mind! When we miss a few returns-of-serve, net a couple of overheads or double-fault a few times, we become convinced that we’re “off our game.” And I guess we are! But, I tend to think “out of our minds” is a more accurate conclusion. The more we think about “being off,” the worse it gets. The worse it gets, the more frustrated we become. The more frustrated we become, the more we berate ourselves – or in some cases, our partners (Eeek!). Our minds begin imagining all kinds of repercussions: my partner will be mad at me, I’m going to lose this match, I can’t wait to get off the court, the opponents are laughing at me. Soon, we literally can’t even see the ball – so many messages are flashing in our brain – let alone strike it with any authority.

Once, I got so upset about a line call on match point (6-2, 5-2), I literally lost my eyesight; all I could see was the ball hitting the back line and our opponents conspiring – or so I thought. Oh, the unfairness of it all! During the ensuing play, I couldn’t hit the ball on the strings, let alone into the opposing court, for two full games – both of which we lost. Fortunately, my partner – who had been streaky during the match – channeled her frustration, began to focus and took charge to finish the match 6-2, 6-4. Still, I was so embarrassed to have fallen apart over a call that may or may not have been accurate. I’ll never know and it doesn’t matter – even if we had gone on to lose the match. What matters to me, here forward, is remaining in the present and not letting the past (a “bad” call a minute ago) negatively influence the present (the ball coming toward me now) – especially in a game, for God’s sake!

Stay tuned for my next post where we explore how yoga helps the practitioner to remain exquisitely present - thus avoiding the "blindness" which comes from re-living the past.

Or if you simply can't wait, cough up $1.69 and download the entire Dharma of Tennis to your Kindle by clicking on this link http://www.amazon.com/The-Dharma-Tennis-Judi-Beck-ebook/dp/B00E0QFLA4/ref=sr_1_1?ie=UTF8&qid=1389701155&sr=8-1&keywords=the+dharma+of+tennis.

Finally, remember you can experience The Dharma of Tennis in real time by gathering 4 - 8 of your team mates and scheduling the two-day workshop for March, April or May. Email me at kmbeck@skybest.com for more information.

Breath - Part II - Applying Yogic Breathing to Your Tennis Game

In Breath Part I (January 9) we talked about how one's inhalations and exhalations enhance and empower one's yoga practice. Today we transfer that principle to the courts. To get the most out of today's post, please re-read Breath Part I first and ... Enjoy Both!

Invariably, tennis follows the same principle. On the service toss – a bodily extension – we inhale. On the follow through motion, a contraction, we exhale. In ground strokes we inhale on the backswing and exhale on the forward swing - where our racquet connects with the ball. The same goes for volleys – only the breath is, by necessity, in shorter gusts. This is why players expel those loud screams and grunts during match play. They’re generating power and maintaining equilibrium. Just as in yoga, we get into trouble when we hold our breath or breathe shallowly during play – a common malady, which is often a fear-driven response. When we do so, we become tentative and stiff; our shots are weaker and our body is more prone to injury. Some coaches instruct their students to emit a breathy “yes” on the follow-through to ensure exhalation. So… forgive me – and others – who make such a commotion on the court with our noisy exhalations! Soon you’ll be following suit and striking the ball with more noise, power and courage – which by the way, has the same Latin root as “heart” (cor).  Ahhhh.  

A yogic adage is; “if you can’t breathe, don’t do it. If you must do it, remember to breathe.”

 

If you've been following along with each post, you've now completed Principles I and II of the Dharma of Tennis. III - XI will follow in the coming weeks. However, if you simply can't wait to read the whole thing, go to http://www.amazon.com/The-Dharma-Tennis-Judi-Beck-ebook/dp/B00E0QFLA4/ref=sr_1_1?ie=UTF8&qid=1389701155&sr=8-1&keywords=the+dharma+of+tennis and download the entire document instantly to you Kindle for a meager $1.69.

More importantly, if you'd like to experience the Dharma of Tennis, call me or email me to schedule a full workshop for you and your tennis buddies.

Breath - The Cornerstone

Breath

Did you know that the words: respiration, inspiration and aspiration all share the same Latin root with the word “spirit” – or spiritus, whose Latin meaning is “breath?” Respiration (the act of breathing) fuels one’s body at its very core. Inspiration (creative thought) and aspiration (creative ambition) fuel one’s soul. Conscious and conscientious breathing – one might otherwise call this infusing the body with spirit – are cornerstones of all yoga practice. As such, while moving into an asana, 95% of the time, we inhale as our body is extending and exhale as our body is contracting. During posture holds – as in Hatha, we pay attention to the natural inflow and outflow of air from the body. If we begin to lose a pose due to loss of balance, a gentle exhalation will help us to re-align. If we begin to weaken, a deliberate inhalation will revitalize us.

With these adjustments, our spirit is lifted as we regain balance and strength. We are once again inspired to carry on.

Often times – particularly in Vinyasa – we engage in a sequence that is a series of bodily extensions which are followed immediately with bodily contractions. More specifically, when the body expands or lengthens, we inhale. When the body shortens or bends into itself, we exhale. Salutation to the Sun is a perfect example; we stretch up to the sky (inhale), bend forward at the waist (exhale), extend left leg outward (inhale then exhale), extend right leg outward (inhale) and so forth. See the illustration below. Our breath keeps us balanced both physically and mentally for it continually re-vitalizes the body as we expend energy.

 Stay tuned for an explanation of how knowing how to breathe with your body  keeps you balanced and strong - physically and mentally - on the tennis court. Or - if you simply can't wait one minute longer, you can download the entire Dharma of Tennis document to your Kindle from  http://www.amazon.com/The-Dharma-Tennis-Judi-Beck-ebook/dp/B00E0QFLA4/ref=sr_1_1?ie=UTF8&qid=1386680883&sr=8-1&keywords=The+Dharma+of+Tennis for a whopping $1.69.

And... for more reflections on yoga and life, visit my blog www.contemplativeyoga.blogspot.com and enjoy!

Focus - Part II - Applying Balance Pose Principles to Tennis

Now, I don’t know a sport that doesn’t require focus – intense focus – on something, usually a ball! Of course, in tennis, it’s that fuzzy little orb that we chase relentlessly around the court. Once we lose visual contact with it, we miss-hit the ball or whiff it all together! When I am making a series of uncharacteristic mistakes due to loss of concentration on the game, I recall how I focus on one thing during yoga balances – then refocus, likewise, on the ball – and the ball only. To the extreme, I’ll quit watching anyone or anything other than it. My world becomes minute – the size of the tennis ball - during changeovers, during play, during rest breaks – all the time, for minutes on end, until I’ve returned to the business at hand. Essentially, it’s a meditation on the tennis ball. The one instance when this isn’t possible is in doubles when my partner is serving or receiving the ball behind me. We all know it’s a no-no to turn your back to the net! But the rest of the time, the ball is my world.

If you’ve begun to shop for dinner in your head – instead of watching the tennis ball – make the ball your world and win the next point. And the next. And the next.

So ... we've concluded principle I of the Dharma of Tennis - Focus. Principles 2 - 6 will follow over the next several weeks. Stay tuned for Principle II - Breathe. Sounds simple, doesn't it? Or if you simply can't wait, for a measly $1.69, you can download the entire document to your Kindle and be ahead of the curve. Just click  http://www.amazon.com/The-Dharma-Tennis-Judi-Beck-ebook/dp/B00E0QFLA4/ref=sr_1_1?ie=UTF8&qid=1386680883&sr=8-1&keywords=The+Dharma+of+Tennis and enjoy!