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Transform Your Dancing, In Any Style – with Mental Training

By Craig Townsend
Clinical Hypnotherapist, Mental Trainer & Founder of NeuroFrequency Programming™ A groundbreaking method that integrates multiple advanced & proven techniques - including hypnotic suggestion, NLP, visualization, and brainwave frequencies - to unlock deeper potential, dissolve limiting patterns, and rewire the mind’s natural automation for lasting transformation. Learn more about NeuroFrequency Programming™ and the Multi-Track Transformation System™ →

No matter whether it’s social or competition dance, training your mind allows you to overcome barriers and self-sabotage, strengthen performance, relax, and bring out your best when it counts most.

Are you having trouble with difficult sequences or routines on the dance floor?

Or affected by doubts, fears, nerves, or negative thoughts before competitions?

Training your mind – the control center of your body’s performances – massively increases their quality.

For the many dancers who come through here, dancing goes far beyond mere passion, becoming a healthy obsession – not to mention those who regard it as one of the absolute essentials of life itself.

And so, being a mental trainer, I’ve created countless customized recordings for competitive dancers over three decades – as they sought to improve all aspects of performance, as well as gain any edge they could over their competitors, particularly under contest pressure.

This is because the mind gives you the edge over competitors who only practice their physical sequences and routines, but skip mental preparation. (And that is most of them).

Despite the subconscious Your subconscious is the powerhouse of peak performance, controlling all bodily movement, storing your training experience and muscle memory, and guiding your body with effortless efficiency and precision. being the control center of your entire body’s movement – only the top performers seem to use it... This gives you a distinct advantage.

Your Subconscious Powers The Quality Of Your Routines

One of the great challenges is for dancers to trust and allow the ‘autopilot’ process to take over during contest performances – as this process is run by your powerful subconscious mind.

Not only does your subconscious control all your movements on the floor, it also stores all your previous practice and contest experience, technique, and knowledge within your vast memory bank.

So working with your deeper mind is incredibly powerful.

Your subconscious has complete access to your entire dance history. All styles, techniques, sequences, knowledge, practices, skills, routines, and experience – it’s all stored in your memory bank.

This is why it can deliver amazing fluent performances, often close to the very peak of your potential.

Yet most often, our much weaker conscious mind gets involved and takes over – as it distrusts the autopilot process.

We generally call this self-sabotage – as performances which we overly consciously control are often the ones we’d like to forget.

This is where the mental side comes in – allowing you to relax and trust your body to do what it knows best, and allow your movements to flow intuitively and rhythmically – without holding onto the controls too tightly.

Mind mastery is no different from mastering physical skills – you have to work out at the inner gym.

Developing unbreakable belief, focus under pressure, and the ability to pre-program performance in advance… the rewards are endless.

And today, I’ll show you some powerful techniques you can do from home. I will outline both traditional methods and the latest fast-track techniques used by elite competitors for accessing peak performance and overcoming barriers.

The Zone

One significant advantage of mental training lies in unlocking access to ‘the Zone,’ an extraordinary mental state associated with achieving peak performance.

‘The Zone The Zone is the peak performance state where your body runs directly from the subconscious. Movements flow naturally, distractions fade, and effort feels effortless as you perform at your absolute best. ’ typically represents those rare instances when your subconscious takes the lead in directing your actions, a phenomenon more frequently encountered by those who train their minds, as well as their bodies.

In ‘the Zone,’ your performance seamlessly flows as if on autopilot, where every action feels remarkably effortless and flawless. It's an experience where success seems inevitable, and everything you try works – exceptionally well.

This sensation is so unique that it can feel as though a higher power is driving your performance – and in a way, this perception is true – as the subconscious takes over the conscious mind’s controls.

Entering ‘the Zone’ makes you the most exceptional version of yourself. In this state, everything you need – skills, technique, creativity, and focus – are at your fingertips.

Work On Your Sequences At Your ‘Inner’ Practice

Just like at practice, inner training is like doing an ‘inner’ practice each day, in your mind. This is called visualization – picturing yourself at your absolute best, while in the relaxed state.

Mental conditioning shows up in all kinds of different ways under contest pressure – such as these aspects below:

Advantages / Uses:

* Effortlessly maintaining a core and eyeline

* Overcoming technical flaws

* Accelerated learning of new moves, styles and techniques

* Increase step efficiency and consistency

* Increase confidence, belief, and relaxation during contests

* Overcome intimidation, fear, recurring negative habits, and self-sabotage out there on the floor

* Enhance fluidity of your moves

* Increase focus and mental endurance in both practice and contests

* Access your highest levels more often

* Strengthen memory of steps and routines

* Return strongly after injury or illness

* Customize your mind training for each new event, contest, venue, and practice

It makes no difference what style you dance when it comes to mental strength – because you customize the visualization to suit your exact needs for the contest.

It works just as well for rap, street, hip-hop, contemporary jazz/modern, Argentine tango, break dance, country/western, Latin, salsa or swing taplatin, all the way through to square and line dance, ballroom and ballet.

But just like physical practice, the techniques require some ongoing dedication in order to truly get the transformational results you are seeking – and that edge over your competitors.

Once you become accomplished at visualizing (and I provide a wide range of different types of imagery you can work through, further below), it continues to grow stronger each day.

Regularly imagining clear images of your future contests – seeing yourself in powerful, formidable, and imperious form – is just the beginning.

But it is a great beginning. And when this method is used in a relaxed state, it becomes even more powerful.

Much like in the studio – in order to attain your greatest results, your mental practice also requires regular commitment and discipline.

But the rewards are very much worth it – and the time you need to train your mind is nothing compared to the thousands of hours you have dedicated to learning all your steps, moves, and routines.

Implementing & Mastering These Techniques at Home

For generations, athletes have relied on powerful techniques like visualization to gain a competitive edge. Now, with advancements in modern technology, these techniques have become even more sophisticated

I will outline some examples for you shortly, which you can practice at home (as effective do-it-yourself programs are what most people are asking for).

I have outlined the various options below to cater to different levels, so you can choose the best path you'd like to explore..

Training Options - For Different Standards, Levels & Skill Sets

Depending upon your level of experience and expertise, there are two distinct approaches to mental preparation - as below:

Option 1: Mental Exercise Practice
Building Foundations – for New & Entry-Level Competitors

If you’re just beginning your journey - or have time to practice regularly - this approach helps you build a solid mental foundation through proven traditional techniques.

These methods offer gradual but powerful shifts in mindset, clarity, and confidence.

Focus Areas:

1. Creating Powerful New Beliefs
2. Visualization & Mental Rehearsal
3. Developing a Positive Mindset

For those who want faster results with less repetition, see the advanced option below.

Option 2: Accelerated Techniques

Achieve results in 4–6 weeks that might otherwise take up to 12 months with traditional training.

If time is limited or you're ready to skip the manual work, explore the Fast-Track Audio Program – developed from decades of coaching elite athletes, combining neuroscience with hypnotic techniques. Just $29.

These audios integrate everything below directly into your subconscious, so no manual repetition is needed.

And for the ultimate in personalized training...

Consider NeuroFrequency Programming - a system of customized theta-level Theta brainwaves (4–8Hz): Unlocks heightened creativity, mental clarity, and subconscious alignment - ideal for accelerated learning, focus, and peak performance. mental training recordings, personalized to your exact needs, training, schedule, mindset, and competition challenges - to deal with confidence, focus, resilience, and overcoming nerves or lack of belief, and up to 3 months of monitoring results.

Of course, if time is not an issue, you can always begin by doing the exercises manually - and if you are not satisfied, you can always progress to the next level - combining these and other techniques simultaneously, to accelerate results (see below).

And so for those committed to dedicating time to regular practice and reinforcement, I have provided a selection of options and info below you can work through, and explore further. (if you have further questions - simply drop me an email)

1. Embedding Positive Core Beliefs

This exercise, called a contemplation, embeds powerful new core beliefs within your subconscious, as these enormously influence performance.

Your beliefs - weak or strong - ultimately determine your results - and how far your potential can develop. They are the dominating force - more powerful than motivation, talent, ability, fitness, power, etc.

These are your 5 Core Beliefs list to instill, below. Focus on each point in the list for 30 seconds daily, thinking of positive thoughts related to the topic and reasons why it's true for you.

Do this until the reasons are true for you.

1. My self-expression and creativity flow effortlessly through my movement.

2. I believe in my abilities to captivate and engage the audience with each performance.

3. I pursue my artistic excellence with belief in my ability and resilience to criticism.

4. My dedication to practice refines my skills, perfects my routines, and strengthens my consistency.

5. I deeply experience and express my joy of dancing, regardless of external validation.

2. Visualization Exercises

Needless to say, the initial and primary visualization should be of yourself competing at your absolute peak of your performance - with as much, or as little, detail as you wish - while imagining experiencing great confidence and inner power while you are performing.

Do this each day, while in a relaxed state (directly before or after sleep are excellent times), and ensuring you use all your senses - ie. ensure the images are vivid, realistic, present-tense, positive, and without any external distractions.

While the results wont be as quick as using the audio recordings, slowly but surely this will bring about improvements, so be patient. As you progress in your development, consider integrating the following aspects to enhance your mind's capacity to visualize flawless performance.

As there are literally hundreds of different ways you can use imagery for various different purposes, I have included some options you can experiment with later on.

But for now, keep to the basics, and make sure you practice regularly.

Mental Imagery Examples.....

* Performing flawlessly in front of a large audience - boosts your confidence and reduces anxiety.

* Executing each step with perfect form and precision - enhances your muscle memory and technique.

* Portray the emotion and story behind the dance through your movements - expands your ability to connect with the audience and evoke a powerful performance.

* Rhythm and tempo of the music, and synchronize your movements accordingly - improves your timing and coordination.

* Experiment bringing elements of different styles and genres into your moves - expands your versatility and creativity.

* Go into character before the performance - enhances your expression and stage presence.

* Positive feedback from judges or audience - and praise from spectators or other students - boosts your self-esteem and motivation.

* In a partnership - and work on synchronizing your movements and chemistry with your partner - develops your teamwork and communication skills.

* Visualize the stage and props - and incorporate them to add depth and visual interest - expands your stagecraft and showmanship.

* Adapting to different environments and settings - develops your adaptability and versatility.

* In a state of flow - and effortless movement - enhances quality and your enjoyment.

* Feeling of accomplishment and fulfillment - tells your subconscious you are successful, as well as boosting your confidence in your ability.

* Complex choreography - and break down each step and movement to understand and master it - develops your analytical and problem-solving skills.

* Energy and enthusiasm of the audience - and use it to fuel your own performance and passion - expands your connection with the audience and enhances your stage presence.

* Perfect timing - executing each move with perfect timing and synchronization with the music.

* Fluidity and grace - moving fluidly and gracefully across the floor. This enhances your poise, posture, and overall quality.

* Emotion of the music - conveying the emotion of the music through your movements and facial expressions. This improves your ability to connect with the audience.

* Nailing your choreography - executing your choreography flawlessly, with confidence and precision. This boosts your self-assurance and improves your ability to remember and execute complex routines.

* Perfect harmony with your partner - moving seamlessly together, in perfect harmony with the music. This improves your partnership and synchronicity.

* In sync with the rest of your team - and your team members moving together in perfect synchronization, with each member executing their role flawlessly.

* Energy and passion - moving with dynamic energy and passion, captivating the audience. This enhances your stage presence.

* Overcoming any obstacles - successfully overcoming any challenges or mistakes that may arise during your performance, remaining calm and composed throughout. This boosts your resilience and ability to adapt to unforeseen circumstances.

* Confidence and self-assurance - stepping onto the stage with confidence and self-assurance, radiating a sense of calm and control. This enhances your overall stage presence and performance quality.

* Captivating the audience - connecting with the audience and captivating them, leaving them awestruck and wanting more. This improves your ability to engage with the audience.

* Fawless performance - delivering a flawless, impeccable performance, leaving no room for error. This improves your focus and concentration.

* Taking control of the stage - owning your space.

* The winner - being announced as the champion of the competition, with your partners congratulating you on your victory. Imagine the feeling of excitement and pride that comes with this achievement.

* Smooth performance - performing your routine with ease and grace. See yourself executing each move flawlessly, without any mistakes or stumbles, feeling confident and in control.

* Overcoming challenges - facing and overcoming any challenges that may arise during the competition. See yourself adapting to unexpected circumstances, such as a music malfunction or a wardrobe malfunction, and continuing your performance flawlessly.

* Positive feedback - judges and audience members applauding and giving you positive feedback after your performance. See yourself receiving compliments on your technique, style, and stage presence. Imagine feeling proud of yourself for your hard work and dedication.

* Enjoying the experience - regardless of the outcome. See yourself smiling and having fun with your dance partners and other competitors, feeling grateful for the opportunity to perform and showcase your skills.

3. Affirmations for Performance

You can also manually recite a mantra over and over again silently in your mind, which is a manual auditory method which can be targeted towards specific uses - plus work great to drown out nagging negative thoughts during performance.

Note: Ensure you use a great deal more repetition to create the necessary reinforcement, seeing these will be recited at the conscious, rather than subconscious, level. A manual way to get around this can be reciting mantras in the shower, which relaxes the mind and body.

Some examples below.. ensure the statements are positive, present-tense, and with no hidden or reverse negatives.

"I am synchronized with the rhythm." - By repeating this phrase, you're acknowledging your ability to move in harmony with the music. It helps you to internalize the rhythm and connect with it.

"My body is my instrument, and I move it with ease." - helps you to view your body as an instrument that you can move with ease. It encourages you to connect with your body and move in a way that feels natural and effortless.

"I control my movements." - helps you to feel more in control of your body and to trust your ability to execute dance moves with precision. It also helps you to be more confident in your abilities.

"My movements express my emotions." - encourages you to use your movements to express yourself and convey your emotions. It helps you to connect with your inner self and use dance as a form of self-expression.

"I constantly improve my technique." - By repeating this phrase, you're acknowledging that there's always room for improvement. It encourages you to keep working on your technique and to strive for excellence.

"I embrace learning and growth." - helps you to be open-minded and receptive to new ideas and approaches. It encourages you to seek out new experiences and to continue growing and learning as a dancer.

"My movements are deliberate and intentional." - reinforces the idea that your movements should be deliberate and intentional. It helps you to focus on the details of each movement and execute them with precision.

"I am confident in my abilities." - By repeating this phrase, you're reminding yourself that you have the skills and talent to be a great dancer. It helps you to feel more confident and approach each performance with self-assurance.

"I trust my body to move naturally." - helps you to trust your body and move in a way that feels natural and authentic. It encourages you to let go of self-judgment and dance with freedom.

"I am fully present." - helps you to be fully present in the dance and let go of distractions or worries. It encourages you to connect with the music, the movement, and the moment.

"I appreciate the opportunity to express myself." - By expressing gratitude for the opportunity to dance, you're reminding yourself of the joy and fulfillment that dance can bring. It helps you to approach each as a unique experience.

"I am capable of expressing myself through movement" - You trust your body to communicate your emotions and tell your story through movement, and you believe in your ability to do so.

"My body is strong and capable" - You acknowledge and appreciate the strength and capabilities of your body, which allows you to perform and improve your techniques.

"I am in control of my movements" - You are the one in charge of your movements, and you trust your body to execute them with precision and grace.

"I am constantly improving my skills" - You are always working hard to develop and enhance your dance techniques, and you are open to learning new styles and approaches to improve myself.

"I am worthy of recognition for my talents" - You recognize and appreciate your own dance talents, and you believe that others will also acknowledge and appreciate them.

"I am fearless in my performances" - You approach each performance with courage and confidence, knowing that You have put in the hard work to prepare for it.

"I am grateful for the opportunity" - You appreciate the privilege and joy of being able to express myself through dance, and you are grateful for the opportunities that come your way.

"I embrace the uniqueness of my style" - You celebrate your own individual style and approach to dance, knowing that it is what sets you apart and makes you stand out.

"I radiate positive energy" - You channel positive energy and emotions when You dance, which enhances your performance and connects with your audience.

"I am dedicated to my dance practice" - You prioritize and commit to your dance practice, knowing that it is essential for you to excel.

"I am open to feedback and constructive criticism" - You welcome and value feedback and constructive criticism from others, as it helps you to grow and develop your skills.

"I trust my body's intuition when I dance" - You listen to and trust your body's natural instincts, which allows you to move with authenticity and grace.

"I am patient with myself and my dance progress" - You understand that progress takes time, and you are patient and kind to yourself throughout your journey.

The Neuroscience of Rewiring Your Brain for Peak Performance

This information now equips you with the tools to kickstart your own (manual) training - programming your mind's software to power your body's performance. It takes practice, so do not delay.

* Or - if you prefer the fast-track option for more advanced training, go with the accelerated approach.

Mind Training for Dancing

by Craig Townsend (Dip. Clin. Hyp)

Hypnosis / Visualization Program
for Accelerated Results

MP3 Download
$29.95

* Intro
* Mind Training / Visualization Track
Includes Bonus:
* Sleep Subliminal (value $30)
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The Neuroscience of Rewiring Your Brain for Peak Performance

The Key to Unlimited Improvement

Accelerated Mental Training / Hypnosis Audios
by Craig Townsend
Mental Trainer / Clinical Hypnotherapist

“…with only 1 week of listening, my daughter placed 5th out of over 100 of the top dancers in our region, and qualified for the World Championships!...”

“I cannot thank you enough for what you did for my dance. It already feels like I have entered a different Universe with much higher dancing skills - all thanks to you. And yes, the changes continue and I keep surprising myself with how easily and elegantly I am progressing in my lessons. I should be on the classical dance stage as a performer soon! And I hope to be able to work with you in the future as well. I wholeheartedly recommend your services.”

More Info

Listen....

* Audio - 'The Power of Visualization & Belief'
- Craig Townsend explains how these transform performance.

Click the 'Play' symbol to start the audio.

* Audio - 'Pre-Performance Motivator'
- Get motivated before performance
with this 5 minute belief reinforcement.

Click the 'Play' symbol to start the audio.

Transform Your Dancing, In Any Style – with Mental Training

Are you having trouble with difficult sequences or routines on the dance floor? Or affected by doubts, fears, nerves, or negative thoughts before competitions?

Option 2: Accelerated Techniques

The Neuroscience of Rewiring Your Brain for Peak Performance

Mind Training for Dancing

The Neuroscience of Rewiring Your Brain for Peak Performance

Are you having trouble with difficult sequences or routines on the dance floor?

Or affected by doubts, fears, nerves, or negative thoughts before competitions?