Warm Up To Flow
I’ve learned a lot as a musician about anatomy, movement, mindfulness, and how our brains work, especially over the last two years since being trained in yoga and mindfulness meditation. These are endlessly fascinating topics to me, and they have completely rejuvenated my experience of being a musician and a teacher. As I’ve contemplated the connections between these topics and music making that could help my students, certain ideas stick in my mind as being useful for all of us.
One of those “sticky” ideas turned into my Body of Sound workshop, which incorporates movement into some of our standard flute warm ups with the intention of helping us understand what truly creates resonance in our sound, and how we generate our unique tone quality at a fundamental level.
Another idea that has truly stuck for the last few years combines my fascination with the feeling of playing when we’re in the zone and my experiences of struggling to find an optimum head space under pressure. The intersection of these two things? Warm ups.
When I decided to host a workshop online it seemed obvious to address this idea of warm ups, the relationship we know they have to the flow state, and how we can tweak our individual warm up to serve us best in our quest for an optimal mind state.
What is a warm up?
A warm up is the signal to your body and mind that it’s time to wake up and do what you have trained to do.
Even for seasoned musicians, remaining in the moment during challenging rehearsals, performances, recording sessions, or even practice can feel elusive.
On top of this dodgy attention, we might layer self criticism about the fact that we’re not being more focused, accomplished, productive, or achieving. This self criticism is often not fully founded, but just another distraction.
There’s more to it, though, than just being “distracted.” Have you ever considered whether it’s realistic that we expect ourselves to hop out of real life and straight into a hyper-focused rehearsal or practice session?
We expect a lot from ourselves when it’s time to perform and spend hours preparing the music, but prepping ourselves for performance requires more than just learning the notes.
It is possible to get into the flow state more consistently. Athletes do it all the time. Dancers. Popular bands and singers. High performing classical musicians and opera singers.
So what do they all have in common?
Not the same one across disciplines, but likely the same principals, and above all the consistency of the warm ups they do.
These performers have found something that works for them and revisit it every time they need to be “on.”
It could be a conscious action like a particular muscle or vocal warm up, or an unconscious action like a tick (think of a baseball player who might always tap their shoe with the bat twice before batting). On a deep, subconscious level the performer relates this action to the task at hand. At the end of completing the warm up, their mind and body know what is about to happen and are primed for right effort toward the goal.
Creating a useful warm up is not unlike the habit stacking that James Clear discusses in his book Atomic Habits. It’s building incrementally on something that we know is successful and capitalizing on the outcomes.
In fact, the basis of this workshop was inspired by Clear’s writing on using a pre-game routine to get motivated. One of the best points that Clear makes on this topic is that when we are required to do something (like practice or rehearsal) so often there are bound to be days that we’re not motivated or focused.
According to Clear, every action that is part of the pre-game routine matters (even how you put on the baseball glove, or, how you put your instrument together), and the routine should be done in the same way every time.
From Clear’s perspective there are a few non-negotiables to this routine: starting with something so easy you can’t avoid it (like getting out your instrument) and following that with actions that move you toward your goal.
The first time I read about this pre-game routine, my mind instantly went to my warm-up. The methodical way I put the flute together each time I play, and the playing warm ups I repeat daily because they feel good, and effective. There was way more to it than I had ever realized!
So over the years after making this connection between pre-game routine and performance, I kept thinking about how it applied to musicians. How we all already warm up to play, and how it’s at least somewhat the same warm up each time we put the instrument together. Also on my mind was how performances went when I did and didn’t allow time to warm up in the way I like and know is useful.
The next obvious question was, can we tweak our warm ups to be even more preparatory?
Of course we can!
By way of our training we can identify what we need on a large (long term goals) and small scale (specific to the day) to be successful players. Our warm ups already naturally address our personal needs, strengths and weaknesses. For example, if I am feeling sluggish I will play something that really gets my air moving, or do some physical exercises.
The act of warming up already primes us to be in the zone by the nature of its repetition, but based on what we know from self inquiry, we can actively prime the warm up to produce our optimum flow state.
Doing something like warming up without a plan can be helpful even if we lack a clear intention or goal. Similar to repeating a section in the music over and over without listening carefully, we might end up with some positive results but there is a better way to get there (and beyond) if we spend a little time in reflection prior to beginning.
There are three pillars of a musician’s warm up that can help us reach an optimum state of body and mind:
By addressing our strengths and weaknesses in these areas and exploring proven exercises, approaches to mindfulness, and specific physical aspects of playing we can discern what our individual "pre-game routine" needs.
I hope you’ll join me on March 5th to deep dive into your warm up. Using self inquiry and these guide posts we will each craft a unique warm up that is highly functional, repeatable, and can continue to be developed over time to meet our evolving needs.
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Hi, I'm Morgann! Flutist, teacher, aspiring yogini, and life long learner figuring out how to create my way through life one crazy idea at a time.