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I chose this song because it is about ignoring feelings and masking despite having regrets about the past

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I chose this song because it is about self-reflection and realizing power in the ability to reflect and make ones own decisions.

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The best self talk I give myself is saying "It has to happen, so it will". It seems kind of scary and looming at first but it has really helped me in the long run. I can work myself up into being stressed about almost anything. I tend to just think and think about worst case scenarios endlessly, so that phrase really helps me ground myself in reality when I'm nervous about a combination or a test or a due date or anything approaching. It works well for me because it allows me to face the reality that things come and go and all I can do is fit myself into the realtionship of the time that passes.

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The takeaway from the book that I have is that my personal perception of what toughness is has seeped into my perception of what succesfull is.

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A skill I am learning in contemporary that is helping me do hard things is breathing! I have always been the kind of dancer that holds her breathe through an entire dance. And learning to breathe through my dancing has helped me alot with stamina and getting through a combination.

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If I were to teach this skill to someone that didn't dance I would go through their daily schedule with them and find the most active times in their day when they need to do difficult things and figure out how they could incorporate deep breathing into the hard things they do

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Somebody I know that always finds their way through is my mom. She is so calm and cool headed no matter what. I have been in life or death situations with her and she remains calm.

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My takeaway from this section is that there is something to learning before you practice. In dance I never really got the basics and foundations and it felt similar to the romanticizing of the practicing of the army (I know how that sounds) in that you had to go through understanding what you do before you do it.

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A dance scenario I can walk myself the steps through is at an audition. I can set a goal of taking the combinations one at a time. I can value my effort and not worry about getting casted but know my efforts. Course correct stress by only worry about myself and not others. And prime my mind by encouraging myself and others.

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My takeaway from this chapter is I really can benefit from this chapter. Hearing about the encouraging positivity and what you know instead of what could be. Reminded me of an old drill team instructor who would say verbatim the things in this book before we would perform/compete. It was really insightful to hear again and realize she was an incredible mentor.

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Lower the Bar: Three common challenges in a dance class are: my lack of flexiblity, not understanding concepts fully, and struggling with distributing force and power into the correct parts of my body.

Raise the Floor: lack of flexibility when I dance is actively improving my flexiblity when I can push and stretch through my movement, not understanding a concept has helped develop my habit of absorbing new content and helps me move forward and focus on a new topic or concept. Struggling with distribution of force and power has helped me be in tune with parts of my body in hopes to improve.

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3 things that are not my strong suits are: not managing my time efficiently, being hyper crtitical of myself, and not getting enough sleep. I accomodate myself by setting timers and alarms for important events I need to attend in my day and to keep me on track throughout the day, I reach out to others to see if I am being too critical of myself or if it is justified. I find time to rest throughout the day even if I can't or don't have time to sleep, I try to find time for myself.

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I know after being distracted, I can rejoin the space in dance in order to focus. I use this to get the most out of every class and take class for myself.

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I kind of struggled with this chapter of the book. I found that my definition of confidence was an outer projecting shell. It made me reassess what I think about who I am and how I present myself outwardly.

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My real confidence role model was my granny, Anne Geisler. She was the strongest person I knew. She taught me a lot about how to be a person. Through every definiton, she was confidence. She never gave up on what she wanted and would always persist despite her struggles. She was the definition of a sweet and sassy old lady. I miss her a lot, and I am very greatful for her and what she taught me.

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A behavior that I feel when met with that repetition is when I get caught in a loop every day. I like to change my daily schedule as much as I can, mostly in when my day starts. Especially when I was in high school, I found my self in a repetitive schedule every single day. It made me feel horrible and made me feel that sense of desperation and apathy.

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The exercise that I have used effectively is 'from small to large'. I especially love to use that method in ballet. Ballet is really hard. It is easier to take it one section at a time instead of thinking about 'how much time is left in class'. It is easier to think 'This section of barre is almost done' or 'If I take this combo in sections it will be easier'.

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Rachel uses 'learn to let go' really well. She gives amazing feedback and instruction but there is a huge emphasis on discovering and exploring internally. Specifically when we do balances and turns. Rachel focuses on what we feel and that only we can really find that.

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When I am nervous, I physically become much more aware of my surroundings. I tend to look around and realize things that I didn't previously notice. It would be good for me to separate the two. I could try to focus and process one thing when I'm nervous.

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this image is in response to the idea of being aware of your feelings and sensations and the interpretation and contextualization of feelings. This concept and idea that was present in the chapter is described as tough and the sort of interpretation of what tough means, I felt is represented in this image of Patrick from spongebob. He is peaceful yet strong.

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This is in response to the naming section or exercise 2. I felt like this section had the most internal reflection in the chapter so I chose a picture of a man looking in the mirror.

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My helpless child comes out most when I am reviewing my dancing. When I have to watch a video of myself dancing I tend to become extremely insecure and self critical.

Two other selves that come out are the proud rival. I tend to activate this self when I find a slightly unnatianble goal. The other is the calm optimist when I am stretching.

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I noticed I was a lot more forgiving. I definitely struggle with self confidence, and this allowed for me to be kinder because I noticed I wouldn't tell others the things I tell myself.

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I definitely find that self talk is an effective tool. I mostly use it when I need motivation and my internal voice is the more negative voice that I can hear. I think I could benefit from a little kinder self-talk because it usually strengthens the pressure I put on myself.

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Ok so I did the first exercise of watching myself perform. I watched an audtion reel I had to make for a dance company I ultimately didn't end up making. At first watching it was really hard because all I could think of is how worse of a dancer I am now compared to how I used to dance. I also really struggled with my body dysmorphia and how I look because in reality, it wasn't that long ago, only a couple months. After practicing the ideas and concepts I look at it much softer. This girl was really giving it her all. I have to give myself credit for that. I really do think that I put my 110 in everything I do and I was giving my 200 percent in that video. I also would never be hard on anyone else for going for their dreams and aspiring beyond their means. I am extremely proud of the work that I put in to that audition and after this I cannot wait to re audition next year.

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my biggest takeaway from this chapter was the beginning when the author was saying how he dealt with pain was to ignore it until I couldn't. When I danced in high school I had insane injuries that never should have been ignored. But I thought it genuinely made me better to ignore it. Even when I was little I danced through my pain. Now I have back problems for life that could have easily been avoided if I would have just told someone, not even be taken out or removed from a dance. Just that beginning was a big takeaway because of its relatability

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I did the temporal zooming exercise. As I am writing this, I just had a negative experience. While on speedway I experienced negative comments by a group of men. It really did taint my day. But after the exercise and reflecting on how I would feel in the future about the experience it made it seem not as bad. I picture myself knowing that I never let it shake me and that I can grow from negative experiences and it made me feel proud of myself.

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My big takeaway from this chapter was the top down and bottom up brain. I tend to use a lot of my bottom up brain. And to explain and think through the other use of my brain was really fascinating.

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This week I interviewed my mom! I was excited to talk with her. I decided to specifically talk with her about lowering the bar and raising the floor. I know that she developed these strategies and used them when I was growing up. She was able to talk to me about how she always tries to minimize her problems by taking a step back and being reflective on the bigger picture. She talked about how she is able to see how this can or cannot affect her in the long term and then address the seriousness of it from there. When I asked her about raising the floor she said that she also sometimes struggles with it. When she teaches, she sees issues in her students that she wants to help, but also that it is out of her hands in situations. And that they need to help themselves first, because she is only a teacher and can only give so much to her students.

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My biggest takeaway from this chapter was the equation performance = actual effort/expected effort * drive. I loved seeing that so visually, and I think the accompanying paragraph was impactful.

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A big takeaway from this book was minimizing my problems. That is something that I really have taken away from this book. I have tried in honesty to minimize my problems and think of them as not as big of a picture.

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I will continue to use the temporal zooming strategy in the future. I was going through a negative experience and using the temporal zooming did help me so much.