How to Focus Under Pressure
The Science of Happiness
Body Scanning
CNN's John Sutter spoke with Alex Trebek about his preparation for the tournament of champions. He says he uses a body scan and visualization practice to calm down before competition. The show also airs on PBS stations across the U.S., Canada and Australia.
Jeopardy! champion Amy Schneider tries a body scan meditation to sharpen her focus and calm her nerves as she prepares for the Tournament of Champions.
Link to episode transcript: https://tinyurl.com/yckfxnu5
Episode summary:
Amy Schneider is the most successful woman to ever compete on Jeopardy!. Part of her winning strategy was to shut down all her mental chatter and completely focus on the competition. But when the cameras are off, she struggles to find the same calm. For today’s show, Amy tries a body scan practice to connect with her body and quiet her busy mind. Later we hear from Jonathan Greenberg, a Harvard psychology professor. He explains how mindfulness can make us better problem solvers, and how that can benefit our emotional health, too.
How to Do This Practice:
Find a quiet place where you feel safe and comfortable. You can be standing, sitting, or lying down.
Close your eyes, and take a few deep, long breaths.
Move your attention through your body slowly, part by part, starting with your feet. Focus on your feet, then your calves, knees, and so on, until you get to the top of your head. Without judgment, notice what sensations you can identify in each part of the body.
When your mind wanders, gently and with self-kindness, guide your attention back to the part of the body you’re focusing on in the present moment.
Find the full Body Scan Meditation practice at our Greater Good in Action website: https://ggia.berkeley.edu/practice/body_scan_meditation
Today’s guests:
Amy Schneider is the most successful woman to compete on the quiz show Jeopardy! and won 40 consecutive games.
Follow Amy on Twitter: https://twitter.com/Jeopardamy
Follow Amy on Instagram: https://www.instagram.com/jeopardamy/
Follow Amy on Facebook: https://tinyurl.com/5b4dyezy
Jonathan Greenberg is a psychology professor in Harvard University’s Clinical and Translational Science Center. His research focuses on the role of mindfulness and relaxation.
Learn more about Jonathan’s research: https://tinyurl.com/yn7j73au
More resources from The Greater Good Science Center:
Try a body scan meditation guided by host Dacher Keltner, on Happiness Break: https://tinyurl.com/bd6x8ba5
Where to Find Wisdom in the Body: https://tinyurl.com/yctxtkzt
Compassionate Mind, Healthy Body: https://tinyurl.com/5n79ary9
Moving Your Body Is Like a Tune-Up for Your Mind: https://tinyurl.com/2f64na8b
Your Anxiety Might Be Coming From Your Body: https://tinyurl.com/4j9ynwr9
More resources on body scan meditation:
NPR - A Crash Course in Body Scan Meditation: https://tinyurl.com/mu24fx7p
Harvard Health - You can practice mindfulness in as little as 15 minutes a day: https://tinyurl.com/4aex7738
10% Happier - Change Your Posture, Change Your Mood: https://tinyurl.com/4crydjs6
Time - This Quick Meditation Helps You Let Go of Stress and Sleep: https://tinyurl.com/4mzpu2zr
Tell us about how you feel after trying the body-scan meditation. Email us at happinesspod@berkeley.edu or use the hashtag #happinesspod.
Help us share The Science of Happiness! Leave us a 5-star review on Apple Podcasts or copy and share this link with someone who might like the show: https://tinyurl.com/2p9h5aap
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