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How to use Mental Games
A Daily Practical Guide
By Andrzej Slawinski.
Peak-performance Multimedia Psychointeractive Software
Version 2.6
Note: this training programme is now incorporated directly into the Mental Games software and database system.
In this section of the manual I will outline an effective method of proceeding with Mental Games training. Some of my research on biofeedback has contributed to the concept of psycho interactivity. The seminars I have presented have also been a continuous source of new ideas and practical observations. I believe this concept would never have been developed to this stage without intense communication with "users". I have included suggestions regarding which training modules you can use to support your efforts in case you are not achieving positive results. Also I will explain to you why a specific module has been developed and what it can contribute to your mental abilities.
The whole procedure will be described as a daily training over a period of 2 weeks for about I5 - 30 minutes daily - which can be completed in one time block or split up into several sessions; as with any other discipline, continuous mental training will reward you with the best results.
Day 1
Preparation
Begin with Level 1, stage A. Before starting, select the background scenes, the flying objects and one
of the sounds to personalize your training environment. First try with
the default sensitivity of 7 - a good starting setting. Time Scale has no function in the stage A.
Exercise I First run - Relaxed Focus I0 min
Your goal in this exercise is to relax your body and concentrate your attention.
Observe the flying object and your inner state, your thoughts coming
and going. Try to find out the connection between your mind and the
multimedia representation of your physiology-that is, what are the
subtle changes in how you feel when the object moves higher vs. lower.
A simplest way to activate your physiology is to take three consecutive
breaths or think of something which has been bothering you. Notice
that the object will move higher when you do this. You may use any
of the traditional methods offered by "progressive relaxation training",
meditation or (which I like to encourage) through personal observation.
In this way you will find the relaxation technique which works best
for you. Biofeedback is like a mirror, reflecting your inner state.
Comments
Why relax and concentrate at the same time?
Several years ago I had a student in mathematics who was interested in biofeedback
training. I connected him to a ThoughtStream and he tried to change
the color of the display LEDs from red to green. After he was finished
I put the electrodes on my finger and I continued with mathematics.
I was explaining to him some aspects of the linear algebra, from
the matrix calculus. I was surprised to see the display of the ThoughtStream
going more and more into the green the more I immerged into the abstract
thinking and calculations. Until then I had believed that high mental
performance must be correlated with some stress. But at that moment
it became clear to me that exercises such as crossword puzzles can
be tools for relaxation and concentration as well. Your skin resistance
will increase when you relax and the flying object will descend.
But eventually, as you become more relaxed, other thoughts will appear.
Perhaps they will be about unaccomplished tasks, or simply "mind
chatter". When these thoughts enter your mind you will produce more
adrenaline and your skin resistance will decrease because of the
stress induced by that adrenaline. On other hand when you stay focused
but relaxed, no distracting thoughts will push you up into stress.
In this sense an optimal state for learning and performance must
not be always accompanied by stress. The state of being relaxed while
concentrated I call relaxed focus. As we will see in later exercises in Level 2, this can be a very active state.
Exercise #2 Observe I0 min
Try to land on the platform. Observe your breath while you are relaxing, remaining
focused on the flying object and your breath.
Comments
It is natural that the object will escape upwards just before it touches the
landing platform. This is because the feeling of expectation invokes
stress. I have observed some people repeat this sequence I0 times
until they succeeded. If this exercise was too easy for you, set
the sensitivity to a lower value. If the object did not move much
up and down try to set the sensitivity to a higher value. More
sensitivity means more reaction in both directions. The object
will more respond to the changes of your GSR values.
Day 2
Exercise #3 Relaxing in Time 20 min
Start with Level 1, Stage A as in the Exercise #2 but try this time to reach
the landing area in the Stage
B. The object will move also horizontally and your goal is to land before the
flying object reaches the right side of the screen!
Comments
The horizontal movement introduces a stress to your system. You do not have
just plenty of time to relax as in the Stage A. This time you want
to reduce your stress in a given time of period. If you do not
manage to land in the first run, you will have to repeat the Stage
B again. Also you will have to relax even more as in the Stage
A. In this exercise the "Time Scale" controls the speed of the
horizontal movement. Adjust it to a comfortable value. As with
the "Sensitivity" value is being memorized by the system until you are ready for the next change.
Day 3
Exercise #4 Targeting relaxation level 20 min Again start with the Level 1, Stage A as with
Exercise #3. When you reach Stage C, you can only land on the
marked area in the right bottom corner of the screen. When you
miss the marked, pulsating spot you will have to repeat the last
stage again.
Comments
In Stage C it is possible miss the goal by relaxing too much! The purpose of
this training module is to reach a certain relaxation and focus
level and keep it constant for a while. If you relax too much
the object will go below the landing spot, so consciously try
to increase your arousal level. Experiment with your thoughts
or breathing techniques to find out how it feels changing your
GSR response up and down. It is quite easy to energize yourself
by taking several, fast and consecutive breaths, use it as an "emergency" technique
only - otherwise you may cheat yourself and falsify your real
training progress. Instead of accelerated breathing use your
mental powers to control your GSR response. If you miss the landing
area - for in the first run it may happen, and so feel slightly
frustrated. Notice how this frustration corresponds to changes
in your GSR. This phenomenon we will observe more in detail in
the Level 2 exercises. You may also start directly with Stage
C, clicking on its icon in the left bottom of the screen.
Exercise #5 Relaxation and Activation 20 min
Again start with Level 1, Stage A as in Exercise #4. When you reach Stage D
you will have to avoid flying into the clouds. The shape of the "cloud
free tunnel" is designed such a way that the optimal way is to
move downwards first, then upwards. It represents a physiological
curve of relaxation and activation.
Comments
Why first relax and then activate?
Some people can relax easily but it is difficult for them to energize themselves.
It can be very helpful for them to train their activation ability.
It is also a natural physiological curve for a short regeneration
process and you are welcome to use the Stage D for this purpose
only! In Stage D the settings and play an important role. When
you set the sensitivity quite low, you will have to change your GSR a lot in order to fly through the
cloud free tunnel. It corresponds to a high relaxation level
and to reactivation to the beginning level. Please note which sensitivity setting was optimal for you in this exercise.
Exercise #6 Keeping Balanced 5 min
Set the sensitivity to a value somewhere between I2 and I4 and the time scale to 5. Start directly with Stage D and again avoid the clouds. Since now the
system response is very sensitive to your psychological reactions
you have to keep them in a narrow band staying relatively calm.
This may be a difficult exercise - but one worth repeating!
Why emotional Balance?
These are the first steps in training not only changing your stress level in
a desired direction but also maintaining that mind state.
This will give you a feeling of emotional stability as you
learn not to react or overact to inner or outer stimuli.
A more advanced exercise you will find in the Custom Area of the Level 2, Balance.
Day 5 and 6
Exercise #7 Deep Relaxation 30 min
Set the to a value I or 2 points lower as you have done it in the Exercise #5.
Now starting from the beginning try to go through all four
Stages A, B, C and D with the new sensitivity setting. Print,
save or write down your scores from the plot window. You will
need it later.
Comments
Why lower the Sensitivity?
Doing this exercise will help you to consolidate your understanding about controlling
stress, the relaxation process and concentration. Setting
the sensitivity lower will help you to relax even more deeply.
You may repeat this training from time to time adjusting
the sensitivity one point lower each time. Now you should
be able to control your basic psycho physiological response,
as measured by galvanic skin response. This part stays in
the framework of the traditional biofeedback training and
is very important for our next step toward psycho interactivity.
If you have some difficulty fulfilling the training objectives, you can continue
with the following exercises, but please revisit this basic
part of the training.
Exercise #8 Digits I0 min
Switch to Level 2 and select the red ball in the left upper corner for "Digits".
Start with the first level of difficulty ("Digits I"). Try
to relax while focusing on the task of clicking the numbers
in sequence. In case you have finished in less than three minutes
proceed with "Digits 2", otherwise repeat "Digits I". Observe
your stress level corresponding to the sensomotoric activity
and plot it after each session.
Comments
Why sensomotoric activity in "relaxed focus"?
The algorithm for personal scoring in this and most of the other sensomotoric
modules includes your time required for accomplishing the
goal, your total average GSR change, and when required, the
level of difficulty or any other module's specific parameters.
It means that your score will be higher when you accomplish
the goal in shorter time and you relax as much as possible
while performing the task. In some cases it may happen that
you score a better time, but because of increased stress
your total score may be lower as when you do just in a slightly
longer time but let's say, relax in average 50 %! The idea
behind this scoring algorithm is as follows: We tend to feel
stress when we have to perform a task while being timed.
In emergency situations this "fight or flight" response makes
perfect sense. But is it really required for a mental activity? Can it possibly be the case that this
kind of stress, caused by too much adrenaline, may prevent
you from being focused? The answer is of course yes. Other
examples of this counterproductive response include "drawing
a blank" while taking an important test, and "burnout." Your
energy is not limitless, and this training program will provide
you with tools for personal energy management. Now, imagine
you are able to control your adrenaline level consciously.
Then you may choose an optimal strategy for performing a
given task. If this is a mental task, requiring much concentration,
your strategy may be to accomplish it a state of the relaxed
focus. Perhaps you were able to observe in this training
that the frustration caused by not finding a specific digit
made you nervous and your GSR response immediately showed
a peak. Try to look for such "incidents" in the future and
see how your reactions and the resulting feelings and mental
clarity have improved due to this training.
Exercise 9 Mandala 20 min
Select one of the "Mandala" versions and choose a soothing background sound
loop. Set "Amplify" to "- 2" or "2" and "time scale to "2".
Now observe the Mandala and try to rotate it as fast as possible.
At high speeds the mandalas will appear to move in both directions
at once. As soon as you feel you can not speed it up much
further try to slow it down and then change the direction
of the rotation. You may support yourself by selecting a
different, more active sound loop. Then after reaching a
maximum bring the Mandala almost to rest.
Why speeding up the Mandala in one and then in another direction?
Again, as you have already experienced in the exercise #5, it is important to
be capable to change at will your stress and relaxation level
in both directions. Most people will find watching the rotating Mandala soothing, inducing
a sort of trance-like state. Originally the Mandala module evolved
from the "Entry" screen of Mental Games; a psychologist friend
of mine, working in his neurofeedback center in Zurich, asked
me to adapt the rotating figures of the "Entry" for his hypnosis
session. For this reason the module has "X" setting for "amplify";
there is no relation of the rotation to your GSR change when
so selected. Making the mandalas rotation rate dependent upon
stress level was a natural next step. Many persons reported valuable
inner experiences while working with this module. I also noticed
that it was a favorite with children, which surprised me as I
did not expect that this passive module would be very interesting
for them, as they often prefer action. One possible explanation
is that this simple module comes very close to the experience
of psycho interactivity, making users engage in the training the more they engage themselves. The mandalas
will rotate faster as you become more deeply relaxed. Focusing
your attention on the rotation engages you more deeply in the
process. In this sense there is an immediate feedback loop between
you and the computer. It will not last forever; it could be even
difficult emotionally to go into a deep trance state alone, without
having had much previous experience with altered states of consciousness.
For example old memories and feelings could emerge to the surface and they may
be more than you are ready to deal with at the time. In this
sense this Mental Games module is similar to light and sound
stimulation at slow frequencies. Luckily we have natural
brakes and at some point the trance-inducing "looping" becomes
saturated. When this happens, it is often helpful to return
to the starting point, even activate yourself for a short
time and then return back to the level you started with at
the end of the training. As described in the first part of
this manual, you can use this module for achieving specific
desired mental states.
Day 8
Exercise I0 Open Focus I5 min
Select "Focus" from the Level 2. Start with the first difficulty level. Try
to find a mental state in which you relax as much as you
can and still remain alert and focused. Notice that this
time it feels like a different kind of "focus": I will call
it "open focus". In this state the goal is to concentrate on the details without losing your
attention to the whole. When you are finished with "Focus
I" proceed with the next two levels of difficulty.
Comments
Why "open focus"?
The idea for developing this module came to me while I was studying Modern Arnis,
a Philippine martial art. In this discipline it is necessary
to make complex movements with special sticks for attack
and defense. I had to be able to see the details of my partner's
body and motions while at the same time "open" my attention in order not to lose his whole body from my sight,
including my surroundings. The details were necessary to
act in the present and the whole was needed to "predict" our
next actions. Another aspect of this training was very important
to me: to stay relaxed and react quickly and precisely. Also
each player learns to develop his own special set of movements,
typical for his strategies. It was an advantage in the training
to recognize and "memorize" partner's personal set of actions,
predict them and then sabotage their strategy. Out of this
experience in the field of martial arts the "Focus" module
was developed. The picture you click on is the current detail. Simultaneously you have to be aware of which picture is to be next; changing
briefly in a random, unpredictable pattern and you can not
lose sight of the "big picture" as well. The goal is to remain
relaxed, or the algorithm will lower your total score. And
you may work with predictable patterns, trying to memorize
at least parts of the linear sequence of the pictures. My
wife had some difficulty to keep her attention open and was
become very tense while training Arnis. After playing the "Focus" for
some time, she had successfully transferred her knowledge
from the "virtual" training to the Arnis.
Exercise II Closed Eyes I0 min
Select "Music Plot" from Level 2. Start with the first option. Close your eyes
and listen to the background sound. Relax as much as possible.
Note that the feeling of "focus" has a different quality than
the others you have explored: I will call it "inner focus".
You can concentrate on inner thoughts, feelings and body sensations.
The only feedback is through the auditory channel as the sound loops will change according to your GSR response.
Comments
Why "inner focus"?
Here again my neurofeedback friend from Zurich gave me precious remarks and
expressed his interest for a module, which would enable a
long time monitoring on a single screen. The therapist should
be able to see the plot and the patients just have access
to auditory feedback about his GSR level. Here we are experiencing "classic" biofeedback
with a simple form of feedback. But nevertheless it is a
very useful tool for working with inner states. Some people
will find it easier to relax when they close their eyes.
It may be also very valuable for you to have some feedback
about your inner excitement while you are doing progressive
body relaxation training, mind machine session or meditation.
Just notice how different the GSR responses are when you
focus your attention away from the surroundings towards yourself.
Questions:
How does your GSR change when you visualize something? soothing, something very
exciting but pleasant, something making you angry? What about the attack and decay of your GSR curve in those situations?
Day 9
Exercise I2 Positive loop I5 min
Select "Insects 2" from the Level 2. Now you will play with the positive loop: the speed of the
objects will increase when you become stressed, or decrease
as you relax. Set "amplify" at 4 and "time scale" at 2 or
4. Try running the "Insects 2" several times in a row. When
the insects are moving too fast for you, set the time scale
higher to slow them down.
Why "positive loop"?
The definition of a positive biofeedback loop brings us one step closer to the
idea of psycho interactivity. Now the "computer interface" interacts with your emotional state directly,
changing its appearance according to your inner arousal. The
positive loop is a "good loop" to start with. Here you can
see what strategy you have chosen for the task of catching
the ants, which behave randomly. Many people react initially
with stress. Then the situation becomes even worse as stress
accelerates the ants and they are more difficult to catch.
So what about changing your strategy in this case? Relax and
focus first and then start catching the insects! The voluntary
change of the strategy is one of the main keys in energy management.
When you are able to react adequately in a stressful situation-that
is, in control of emotional responses-you have become more
conscious and more fully functioning. You are not longer a
slave of your own uncontrollable reactions. All you have to
do is to try several times and suddenly you should feel and
see objectively on the screen the change of your strategy.
Try to remember the point of mental shift. You may then apply
it to real situations. If you are not able to lower your stress
level with the positive loop after more than I0 trials proceed
with the "Insects 3", the negative loop first (Exercise # I4) and then return
to this exercise the next day. If you are an experienced player
already and you can choose the best mental strategy in this
module (GSR change of more than 30, Score more than 2000),
spend more time on the next exercise instead.
Exercise I3 Memories I5 - 30 min
Select "Music Plot 2". Start the training with the following settings: 5 for the "amplify" and 30
for the "time scale". Close your eyes and scan your memory
backwards in time from the present towards your earliest memories.
Event for event and do not stay too long at a certain episode
of your life. Go back further so that you are through in about
fifteen minutes. Listen to the change of the sound.
Comments
Why another way of GSR evaluation?
The evaluation algorithm of the "Music Plot 2" is slightly different as in the "Music
Plot I". In the first version it shows you the standard, straightforward
way of evaluation: the change relative to your starting value.
This value is actually calculated from the first 5 seconds
after you clicked "start", in order to average changes which
occur while you settle down. In the second version of the "Music
Plot" the change is evaluated relative to the average for the
entire session which has run thus far. In this way the system
adapts itself dynamically and is able to reveal instantaneous
changes. This makes it interesting for observing emotions.
Scanning through personal memories while being monitored in
this manner gives you additional information about yourself:
Questions:
Can you relax with your particular memories, or they are still making you angry,
sad or frustrated, taking energy away from you?
Are you indifferent toward them or do they still excite you in a positive or a negative way?
Day 10
Exercise I4 Negative loop I0 - I5 min
Select "Insects 3" from the Level 2. Now you will play with the negative loop: the speed of the objects will increase when you concentrate and relax, or
decrease when you get stressed. Set the "amplify" at 4 and the "time
scale" at 2 or 4. Run the "Insects 3" several times after another.
When the insects are running too slow or too fast for you adjust
the "time scale".
Comments
Why "negative loop"?
In this exercise we have the opposite situation than in exercise #I2, "Positive
loop". Here you can train and adjust your "maximum" sensomotoric
efficiency. You can train to play faster, more focused and more
relaxed! This loop is also ideal to start first with for those
who have difficulties playing the positive loop: overreacting,
hyperactive children or adults. Also you may use the negative
loop for learning to excite yourself in order to win. Set the "time
scale" to 1 and the "amplify" to 4. Now you can win only if you
get really angry! For some people it may be harder than relaxing.
Exercise I5 Negative versus positive loop I5 - 25 min
Select "Drops 3", negative loop from the Level 2. Set the "time scale" to I6 and the "amplify" to
4. Do not use the basket in this exercise, just let the drops
fall down. Close your eyes and relax. The drops will fall more
frequently the more you relax. When the game is over switch
to "Drops 2", positive loop. Now your goal is to extend the
game of the falling drops as much as possible. The more you
relax; the drops will fall less frequently. You may repeat
this cycle of negative vs. positive loop several times.
Comments
Why "Negative versus positive loop"?
We tend to get stuck in one strategy. Choosing one time negative loop and just
shortly afterwards the positive and then negative again breaks
our inner patterns, making them more flexible.
Questions:
How does it feel to you when the drops sound more frequently in the negative loop mode when you relax?
How does it feel to you when the drops sound less frequently in the positive loop mode when you relax?
Which pattern is more comfortable to you?
Can you switch your preference pattern/strategy if there is any?
Day 11
Exercise I6 Learning patience I5 - 20 min
Select "Virtual Dance", positive loop mode from the Level 2, in the "Custom
Area". Set the "time scale" to 2 or 4 or even 8 when needed, and the "amplify" to 4. Play one or twice the
game.
Why "patience"?
Patience is a mental virtue and you can learn it. In this module, because you
are working with positive loop, it is important not to excite
yourself each time you make a wrong decision and have to start
again. Imagine that your psycho physiological reaction in case
of your mistake or your failure must not be connected with inner
excitement and its possible consequences. Instead of getting
red face or wet hands, loosing your head, making more mistakes
and so on, you can manage to stay relaxed and focused.
Questions:
How does it feel to you when you make a mistake?
Can you see the typical excitement peaks in the GSR plot each time you made
a wrong choice?
Exercise I7 Quicker reaction time I0 - I5 min
Select "Reaction 2", positive loop mode from the Level 2. Set the "time scale" to
2 or 4 or even 8 when needed, and the "amplify" to 4. Play one
or more times the game.
Comments
Why "reaction"?
Here you have chance to learn to react as quickly as possible. In the "Reaction" module
five identical objects screen appear on screen. The faster you
recognize this specific situation and react immediately the better will be your
score. Playing in the positive loop mode will give you slightly
more time when you focus and relax but only as an average. The
single turn is still random. Expectation may drive stress and
disturb your reaction capabilities. Here, like in the "Focus" module
you can learn to react faster and not to "overdrive".
Day 12
Exercise I8 Learning emotional balance 20 - 30 min
Select "Balance", positive loop mode from the Level 2, in the "Custom Area".
Set the "time scale" to I5 and the "amplify" to 5. Try to keep
the arrows balanced for 5 minutes first. Repeat with this setting
two times. Then set the "time scale" to 5 and the "amplify" to
I0 and run for 5 minutes the module. In the last run try to relax,
very slowly, without bringing the arrows out of the balance.
Comments
Why "emotional balance"?
Emotional balance is the capability of preventing your psychophysical system,
represented by your GSR, from making rapid changes. In this
sense you can learn to stay at one arousal level for a longer
time or at least make changes very slowly, so that your inner system has enough time to adapt. This is just another strategy: stability.
Questions:
Can you relax slowly?
When do the arrows go out of balance?
How do you react when the arrows go out of the balance?
Can you think of situations in your life where you can use the strategy of emotional
balance?
Day 13
On the I3th day, not because I am much for superstition, but just it our penultimate training
day together, you are welcome to use any module or modules you
like: it is free exercise day.
Day 14
Exercise I9 last control 20 -30 min
Go back to Level I and using the last settings go through Stage A, B, C and
D two times consequentially. Print and save the plot and the
scores. Compare it with the plot and scores from exercise #7
of the 5th and 6th day.
Comments
Why "Last control"?
Comparing the exit scores from the Level I and Level 2 gives you opportunity
to see if you are better now in the classical biofeedback environment,
after playing with a range of psycho interactive modules. I hope
very much that you are better now than on the first day entering
Level I or on the 6th day leaving it. Now go back to the "Entry" and select "Progress Data Base".
We will take a look at your 2 weeks results. The first screen
that is being displayed is "Max Relax". Each point shows the
maximum relaxation in % for every session you have done. Sometimes
it may be out of range I000% and then it is displayed the red. This may be the case when you take off the sensors before you stop
the session. An ideal progress situation would be that the Max
Relax value will increase in the time of your training. But please
remember that not always maximum relaxation was the goal of the
exercises!
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