Body Mind Mastery Read online

  “Dan Millman captures the essence of the new sports movement and makes it available to a wide popular audience. Body Mind Mastery makes it clear that everybody is an athlete and that there is a sport for everybody.”

  — George Leonard

  Author of The Ultimate Athlete and The Life We Are Given

  “Dan Millman has written a superb book … more than just another exercise manual. This is a well-organized, clearly written guide for the growing numbers of people who are seeking to achieve optimal levels of health, vitality, and performance in regard to all aspects of life … must reading for anyone interested in preventive health, physical fitness, or human potential.”

  — Ken Dychtwald, Ph.D.

  Author of Bodymind and Age Wave

  “Millman’s book is a solid, sensible, useful volume for those of us who are unwilling to become professional athletes but who are willing to be healthier and live longer. He understands that the mind is in the body and that the body is in the mind.”

  — Jim Fadiman, Ph.D.

  Psychologist, Lecturer

  Stanford University and

  California Institute of Transpersonal Psychology

  Body

  Mind

  Mastery

  Creating Success in Sport and Life

  Also by Dan Millman

  THE PEACEFUL WARRIOR SAGA

  Way of the Peaceful Warrior

  A Book That Changes Lives

  Sacred Journey of the Peaceful Warrior

  Book II of the Peaceful Warrior Series

  GUIDEBOOKS

  Everyday Enlightenment

  The Twelve Gateways to Personal Growth

  Divine Interventions

  True Stories of Mystery and Miracles That Change Lives

  The Life You Were Born to Live

  A Guide to Finding Your Life Purpose

  No Ordinary Moments

  A Peaceful Warrior’s Guide to Daily Life

  The Laws of Spirit

  Simple, Powerful Truths for Making Life Work

  CHILDREN’S BOOKS

  Secret of the Peaceful Warrior

  A Story of Courage and Friendship

  Quest for the Crystal Castle

  A Journey to Kindness and Wisdom

  For further information:

  www.danmillman.com

  Body

  Mind

  Mastery

  Creating Success in Sport and Life

  Dan Millman

  New World Library

  Novato, California

  New World Library

  14 Pamaron Way

  Novato, CA 94949

  Revised Edition Copyright © 1999 by Dan Millman

  The Inner Athlete Copyright © 1994 by Dan Millman

  Cover design: Big Fish

  Cover illustration: Proportions of the Human Figure by Leonardo da Vinci

  Text design and layout: Terragraphics, Berkeley, California

  Exercise photos of Dan Millman: Tony Iadavaia, Photography Unlimited

  All rights reserved. This book may not be reproduced in whole or in part, or transmitted in any form, without written permission from the publisher, except by a reviewer, who may quote brief passages in a review; nor may any part of this book be reproduced, stored in a retrieval system, or transmitted in any form or by any means electronic, mechanical, photocopying, recording, or other, without written permission of the publisher.

  Library of Congress Cataloging-in-Publication Data

  Body mind mastery : creating success in sport and life / Dan Millman.

  p. cm.

  Rev. ed. of: The inner athlete. c1994

  ISBN 1-57731-094-2 (alk. Paper)

  Athletics—Psychological aspects. 2. Physical fitness—Psychological aspects. 3. Success. I. Millman, Dan. Inner athlete.

  GV706.4.M53 1999

  98-53429

  796’.01—dc21

  CIP

  First printing, April 1999

  ISBN 1-57731-094-2

  Printed in Canada on acid-free, recycled paper

  Distributed to the trade by Publishers Group West

  10 9 8 7 6 5 4 3 2 1

  To those who live in the moment of truth,

  who confront their fears and never stop dreaming,

  who strive for body mind mastery

  whether or not they make the varsity team

  Contents

  Acknowledgments

  Prologue

  Introduction

  PART ONE: UNDERSTANDING THE LARGER GAME

  Chapter 1: Natural Laws

  Chapter 2: The Power of Awareness

  Chapter 3: Preparation

  PART TWO: DEVELOPING TALENT

  Chapter 4: Mental Talent

  Chapter 5: Emotional Talent

  Chapter 6: Physical Talent

  PART THREE: BODY MIND MASTERY IN ACTION

  Chapter 7: Tools for Training

  Chapter 8: Competition and Cooperation

  Chapter 9: The Evolution of Athletics

  EPILOGUE: MASTERING THE MOVING EXPERIENCE

  Acknowledgments

  My deepest appreciation to the following people who contributed, directly or indirectly, to this book: my parents, Herman and Vivian Millman, for their love and support; my past coaches, Xavier Leonard, Ernest Contreras, and Harold Frey, who helped me more than they will ever know; my teammates, for their friendship and support; and the body mind masters East and West who lighted the way and on whose shoulders I stand.

  Special thanks to Alfie Kohn, author of No Contest: The Case Against Competition, and Women’s Sports and Fitness magazine for their kind permission to excerpt Dr. Kohn’s work; and to John Robbins, author of Diet for a New America, whom I’ve used as a resource.

  Deep appreciation to Jason Gardner and the staff at New World Library for their initiative and enthusiasm in creating the finest edition ever of this book.

  Finally, every book I write reflects the love, support, and patience of my family.

  PROLOGUE

  Body Mind Mastery

  in the Arena of Daily Life

  In each of us are heroes;

  speak to them and they will come forth.

  — Anonymous

  The announcer’s voice quivers with excitement as the video begins to play: “Ladies and gentlemen, you are about to see a feat performed for the first time by David Seale — a feat requiring total concentration, daring, and coordination. What you are about to observe did not happen overnight but was the result of months of preparation. Here he goes!”

  A figure appears on the screen. David looks relaxed and confident, about to begin a complex series of movements and balances. He stands momentarily poised on the brink; then, with eyes locked straight ahead, his mind focused completely on the task at hand, he begins to move. His body remains relaxed as he engages the first move.

  Suddenly, with a tremor, he starts to fall. Quickly, David catches himself, and without wasting a moment on anger or fear stands again and continues toward his goal, his face serene yet concentrated.

  As he nears the goal David has another near miss but again regains his balance. He reaches out, his face beaming. After a final moment of suspense, those watching breathe out and applaud with delight as ten-month-old David Seale, master athlete, grasps his mother’s outstretched arms. Recorded by his father’s camcorder, David has walked his first steps across the living room rug.

  You, too, were a body mind master in infancy: your mind focused on the present moment, free of concern or anxiety; your body relaxed, sensitive, elastic, and aligned with gravity; your emotions spontaneous and uninhibited. Even now, you contain the potential for body mind mastery. Within you, a natural athlete is waiting to be born.

  We begin life with
nearly unlimited potential. But then we lose touch with many of our childhood skills, through limiting beliefs, emotional conflict, and physical tensions. Body Mind Mastery provides the means to reclaim your clarity, serenity, and power — creating success not only in the realm of sports but in the larger game of life.

  Introduction

  The short lives of the laurel wreaths worn by the ancient Olympic champions remind us that victory is fleeting, that moments of glory quickly fade. Even those who shine in their chosen field still confront the challenges of everyday life — relationships, study, and career. What approach to training best prepares us for emotional and psychological challenges in the arena of daily life?

  In our tunnel-vision quest for competitive excellence, scores, statistics, and victories too easily become the goal of training. But by focusing too much on striving, we too easily forget why we’re striving — to experience the satisfaction of stretching ourselves toward our full potential. Our sport or game can become a path to a greater goal or larger contest, a doorway to personal growth, a bridge to our fullest human potential. This book helps us build such a bridge.

  I wrote Body Mind Mastery to share my insights from decades of world-class training, research, observation, intuition, and teaching — to illuminate the spiritual benefits of any form of skill training, be it sports, dance, music, or martial arts. Whether you are a world-class competitor, weekend athlete, or fitness enthusiast, this book will help you overcome self-created hurdles and reawaken the natural athlete— the body mind master — inside you. Body Mind Mastery provides a clear map to a less stressful, more meaningful approach to practicing sport and life. It’s not about dedicating your life to your training but about dedicating your training to your life.

  Athletes — Body and Mind

  Webster’s Dictionary defines an athlete as “one who engages or competes in exercises or games of physical agility, strength, endurance, etc.” The arena of body mind mastery has far broader significance and scope. You can develop mental and emotional qualities that, unlike specialized physical skills, apply to every facet of your life at work and at home.

  In Body Mind Mastery I use examples from traditional sports such as golf, tennis, running, gymnastics, martial arts, football, and basketball, but these principles apply equally to any form of training.

  You don’t usually think of musicians or artists as athletes; yet nearly all of them show the same courage, mental focus, and highly coordinated physical skills demonstrated by those who devote the same long hours to sports training. Dancers are among the hardest-working athletes, even though they seldom engage in formal competition.

  Aspiring experts in athletics focus on physical development; aspiring masters place equal emphasis on developing body, mind, and emotions in order to achieve balance. You may or may not seek competitive glory, but the qualities you develop in your chosen form of training can, if approached correctly, breed success in every facet of daily life.

  The first step to body mind mastery is the recognition that your relationships, health, career, family, and finances are all the “events” of daily life — like the 100-meter hurdle or the parallel bars. Success in this larger arena is not measured in scores or win/loss records but in a newfound sense of meaning, purpose, direction, and connection.

  Training, Inside Out

  You are a dynamic whole greater than the sum of your parts. By integrating your body, mind, and emotions through training, you reshape your life.

  Training is a mirror of your life that reflects both your weaknesses and strengths as you hike up the path to your potential. At the highest level, as you enter the zone — the moment of truth — training has the power to lift your spirits to a higher plateau so that you experience life in a new way — a way that will become clear as your journey continues.

  I use the terms training and practice interchangeably as the intention and commitment to improve or refine a skill. Body mind mastery, however, transcends skill improvement for its own sake; rather, it can be a path and process to develop a balanced body, mind, and spirit.

  The musician practices music, the athlete practices athletics, the body mind master practices everything.

  You may practice a sport, but do you still practice handwriting, or walking, or breathing? How often do you fully engage yourself in each daily task, whether walking or washing the dishes, in order to fully experience the potential of each moment? This awareness is a reward far richer than any fleeting victory.

  My Discoveries About the Larger Arena

  As a collegiate gymnast, several key insights shaped my approach to practice and teaching. After winning a world championship and coaching an NCAA Champion and top U.S. Olympian, I decided I was onto something.

  In the process of teaching and coaching, I noticed that athletes’ problems learning or improving were tied to weak fundamentals. To raise their potential — their talent quotient — athletes needed to rebuild their foundations for success: strength, suppleness, stamina, coordination, balance, rhythm, timing, and reflex speed. This understanding led me to great success as a gymnast and coach.

  At the same time I observed in my own life that my ability to do handstands and somersaults didn’t help much when I went out on a date. Nor were these skills useful when I got married, had children, faced financial issues, or confronted the hundreds of other challenges in everyday life. This realization catalyzed a search for the fundamentals necessary to create success not just in sport but in daily life.

  For athletes, scores, performance times, or win-loss records often serve as the primary measure of success. Movement skills, themselves, have little application in daily life, but the internal qualities you develop through these activities — mental focus, emotional energy, and the ability to relax the body under stress — can improve the quality of every moment.

  Today, some Olympic ski jumpers warm up with T’ai Chi Ch’uan and Aikido masters teach golf clinics. Eastern cultures have always known that mind training is essential for physical success. We are only now coming to realize that each culture, with its rich diversity of language and beliefs, contributes to the well-being of the whole. Our potential will blossom in the sunlight of deeper awareness. The time has come to awaken the body mind master — the peaceful warrior — within each of us.

  — Dan Millman

  San Rafael, California

  Spring 1999

  Body

  Mind

  Mastery

  Creating Success in Sport and Life

  PART ONE

  Understanding the

  Larger Game

  Training, the heart of the athletic experience, can be represented by a journey up a mountain path. The peak represents your highest potential. Wherever you stand on your path, it is wise to have a clear map of the terrain ahead — a way of seeing your position in relation to your goals, a view of upcoming hurdles, and an understanding of the effort required to reach the peak.

  Realistic vision, a deep awareness of your potential in a given endeavor, enables you to choose the wisest course and to train for it. From a good beginning, all else flows.

  CHAPTER ONE

  Natural Laws

  Nature’s way is simple and easy,

  but men prefer what is intricate and artificial.

  — Lao Tzu

  For fifteen years I trained with great energy in the sport of gymnastics. Even though I worked hard, progress often seemed slow or random, so I set out to study the process of learning. Beginning with standard psychological theory, I read studies of motivation, visualization, hypnosis, conditioning, and attitude training. My understanding grew, but only in bits and pieces. Reading Eastern philosophy, including the traditions of Taoist and Zen martial arts, expanded my knowledge, but I still lacked the understanding I sought.

  Eventually, I turned to my own intuitive experience for the answers. I understood that infants learn at a remarkable pace compared to adults. I watched my little daughter Holly at play, to see if I could disc
over what qualities she possessed that most adults lacked.

  One Sunday morning as I watched her play with our cat on the kitchen floor, my eyes darted from my daughter to the cat and back again, and a vision began to crystallize; an intuitive concept was forming in my mind about the development of talent — not just physical talent but emotional and mental talent as well.

  I noticed that my young daughter’s approach to play was as relaxed and mindless as the cat’s, and I realized that the essence of talent is not so much a presence of certain qualities but rather an absence of the mental, physical, and emotional obstructions most adults experience.

  After that discovery I found myself taking long walks alone, observing the forces of wind and water, trees and animals — their relationship to the earth. At first, I noticed only the obvious — that plants tend to grow toward the sun, that objects fall toward the earth, that trees bend in the wind, that rivers flow downhill.

  After many such walks, nature removed her veil, and my vision cleared. I suddenly understood how trees bending in the wind embodied the principle of nonresistance. Visualizing how gentle running water can cut through solid rock, I grasped the law of accommodation. Seeing how all living things thrived in moderate cycles, I was able to understand the principle of balance. Observing the regular passing of the seasons, each coming in its own time, taught me the natural order of life.

  I came to understand that socialization had alienated me (and most adults) from the natural order, characterized by free, spontaneous expression; my young daughter, however, knew no separation from things as they really are.

  Still, such insights seemed more poetical than practical, until, in a single moment, the final piece fell into place. I was taking a hot shower, enjoying the soothing spray, when my busy mind suddenly became quiet and I entered a reverie. The realization stunned me: The laws of nature apply equally to the mind and the emotions.