Why you need to start recording your wins (+ train your focus towards the positive!)

We all know the picking out the things that went wrong during training is high on our list of skill sets, which is why I want to encourage you, from this moment forward, to start to record your wins and successes. Not only does it train our focus towards the positive, but it provides us with a “memory refresher” for those days when things aren’t quite going to plan…

So here it is… my most bestest pitch to you as to why you need to start your own success journal!

xx Jane

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Gaining the Mental Edge

In last week’s blog, I mentioned a five-step process that I work to when training equestrian athletes for competition. The first of these involves developing your “Competition Mindset”, something that is often overlooked when designing and implementing a plan both in the lead up to and on the day of competition.

Creating and optimizing your competitive mindset is so much more than having a “good attitude”. It’s about creating an internal world that fortifies you against outside pressure and distraction and allows you to ride to the best of your ability on any given day. Essentially, it allows you to harness everything that is within your control and leave the rest.

Many studies have shown that if you take a group of athletes with the same level of ability and give only half of them mental skills training, those who received the training will consistently outperform those who haven’t. This proves to us that being able to create the results and outcomes that we want is not just about “working hard”. Time in the saddle is obviously an essential criterion, but making sure you are in the right headspace to really make things happen is crucial.

Creating your competition mindset involves creating an internal space where you can go to mentally prepare yourself and gain the mental edge; it’s about aligning all the components of your inner world- your beliefs systems, your self talk and self-identity- and seeing how they all contribute to creating your external reality.

The foundation stone of your mindset is your belief systems. What a rider believes, what he thinks is possible or impossible to a great extent does actually determine the outcome.

Why is this so? From a biochemical and neurological perspective, when you don’t believe in something, you are sending your nervous system consistent messages that limit or eliminate your ability to produce a result. It’s the glass ceiling effect- you have essentially create a boundary or limitation of what it is the you believe to be possible for yourself, and as a consequence, your mind accepts the limitations and no longer searches for ways break through those boundaries.

When we repeat or reinforce a belief consistently, we give them a sense of permanence that breeds breeds pessimism, procrastination and inaction. Think of yourself when you are in this state. Are you likely to take the necessary action to move you closer towards the situation that you want? When you are feeling pessimistic or like you “don’t have what it takes” are you more likely to look for “ways out” that stop you achieving your goals, or do you create the types of emotional state that will keep you moving forward in times of adversity?

The key to producing the kind of results that you desire is to represent things to yourself in such a way that puts you in such a resourceful state that you are empowered to take the types of quality actions that will create your desired outcomes.

How are your beliefs affecting your outcomes? Do you feel as though your competition mindset could do with a bit of a polish?

xx Jan

Managing Your State in Competition

When it comes to competing, or performing in high-pressure situations, being able to manage your emotional state is critical. In sport, the arousal state refers to the ability to manage your heart rate within a certain range- a range that ensures that we are performing both mentally and physically at our best. Obviously, the variability of this range changes depending on the sport in question, but what we do know is that we are always looking to keep our heart rate below 120 beats per minute.

I understand if this all seems a little specific (and possibly even a little boring if you aren’t into the nitty gritty of it all #geekalert) but whilst we may not be able to measure in the moment exactly what our heart rate is (or even want to for that matter), what we can all almost certainly appreciate is the result. Leaving our optimal zone has consequences on our brain function which yields some common signs and symptoms; loss of focus, clarity and the ability to make clear and rational decision to name a few! Not ideal when we are out there in the ring!

Whilst few of us are gifted with the kind of control that allows us to control our heart rate, what we do have control over is our breath. Your ability to control and regulate your breath then becomes your super power in exerting control over both your heart rate (the respiratory and cardiovascular system are intimately connected) as well as brain wave activity. It’s the most tangible tool that we have to manage our physiology and our emotions to ensure that we are in the optimal zone for training and competing.

One of my favourite breath techniques fit for purpose is the 1:2 breath ratio. It’s very simple to practice. Breathing to this ratio mean that if you means that if you have an inhalation of 4 counts, you want your exhalation to be 8 counts. If you have an inhalation of 6 counts, you want your exhalation to be 12 counts. You are doubling the length of your exhalation comparative to your inhalation.

This is a really easy, invisible and highly effective tool that you can use at any stage. You could use it when you are waiting for your turn in the competition arena, you could use it if you feel like you are getting a little disheveled and off centre in training; at any point that you feel as though your thought processes are getting a little “out of hand” in relationship with what you would like them to be, bring in this 1:2 count breath ratio and I guarantee you that you will start to turn things around.

xx Jane

Creating The Future In Advance

When I started writing this blog yesterday, I was being all very adult about it. I wrote down some stats about the positive effects that visualisation has shown to have in a variety of scientific studies exploring athletic performance, and put forward some compelling arguments as to why you should include as a visualisation practice as a non-negotiable part of your “training workout”. I presented a pretty tight case if I do say so myself.

The thing is, when I read it back, it all seemed a little bit… dry. Boring even. And so I gave myself a stern talking to and deleted the whole lot. You know why? Because visualisation is so far from boring. It’s the polar opposite of boring. It’s like lets-bust-out-an-improvisational dance exciting.

Visualisation is, in fact, your creative super power. It’s useful (nigh on essential) for not only creating our most dreamed about future outcomes but for releasing the shackles of negative or substandard performances that we may have experienced in the past. That’s why when it comes to creating a mental fitness plan for both myself and for other rider, it’s an essential tier that I never, ever overlook.  Visualisation, or imagineering is the process of creating the future in advance and showing our minds how it is that we want things to go. And I certainly didn’t want the gods of visualisation to release a thunder clap on my head for presenting it any other way.

Visualisation is your most powerful ally, and the reason for this is that is has a direct affect on the subconscious mind. Whilst on a conscious level we are able to discern between the real and the illusory, your subconscious mind is unable to make this distinction. Quite simply, it cannot tell the difference between something that has occurred in ‘real life’ and something that is vividly imagined.

Creating or envisaging a scene or movie in your mind, with great clarity and detail, creates a magnetic pull; it quite literally reorganizes your mental software. If you imagine or visualize something often enough and with enough feeling and detail, your subconscious mind comes to accept it as a given- it becomes so familiar to you that both psychologically and physiologically you feel as though this is the norm for you, that you have been in this position, living out this scene as you see it in your minds eye many times before. Then the decisions that you make, the actions that you take all work together to set you in alignment with this subconscious target, with this image that you have imprinted on your brain. It’s essential to creating a targeted and specified training routine to optimize your emotional and physical state for competition.

If you are on the fence about its efficacy, think of it this way. If you are faced with a challenge that you know you have the skillset or the competency to deal with effectively, and yet still feel unable to do so, the only barrier that exists that impedes your ability to follow through is in your head. The place to deal with it then is in your head also. Everyone situation that we think about we create a mental movie for, whether we are aware of it or not. Creative visualisation is simply harnessing the power that we are utilizing unconsciously in every moment and using it to our advantage.

See things as you want them to be. Focus on the outcomes you want to create.

Over and out!

xx Jane

Making It Count When It Counts

It’s funny how you can really, really love something that makes you feel at the same time like you might actually be sick. I think there are very few things in the world where I could safely pair those two qualities together with confidence. Love and an intense feeling of nausea. But when it came to riding in competition that is most definitely how I used to feel. I loved it, but the enjoyment was always something that came later, once the plaits had been taken out and my horse was peacefully munching his hay by the side of the truck. It was then, when I finally took a breath out, peeled off my jacket and plucked out the two million bobby pins that were required to keep my mountain of hair in some form of control under my helmet that I allowed myself to unravel. This usually happened at the same time as I was eating some sort of toxic looking sausage from the nearest food van, but details details. Enjoyment at competitions for me was like a mist; it was all around me but I couldn’t never quite grab hold of it.

It’s not that I didn’t experience success, or that I felt like I didn’t have what it took to make it happen. I did. I really did. I believed in my horse, I worked hard, put in the training, got the lessons. There was really no viable reason for me to feel so nervous- but that didn’t stop the fact that I did.

As I competed from an early age, I had a lot of time to think about this. And to notice the effect, not only on my enjoyment, but also on my ability to ride the way that I knew I was capable of. How could it be, I asked myself, that I could ride a test in the morning and a similar test on the same horse in the afternoon and experience a completely different result? What had changed (aside from the fact that I have possibly eaten another sausage) between those two periods? It most certainly wasn’t my skill level. And it wasn’t the ability of my horse. It finally dawned on me that the only thing that had changed from the test that I rode at 9.30 am and the test that I rode at 3 pm was my mindset.

Do a little experiment with yourself now. Think back to a time in your riding or in your competitive life where you were really on the money; a time when you were out there, wishing it was the Olympic qualifier you are so dang hot right now. Got that? Awesome.

Ok, now sorry to do this to you, but I want you to have a quick think about a time when things were perhaps not so hot. Perhaps you were feeling like nothing was going to plan, like your left leg may actually be detached from the central functioning unit of your brain because it was basically doing its own thing and as you rode down the centre line, or jumped the jump or rode the pattern, it was like you were doing so blindfolded, with something in your ear. I might have got a bit enthusiastic there but you get the picture.

These experiences can happen days or even hours apart, within spaces of time where the difference in the result that you are able to produce has nothing to do with your level of competency or your skill set as a rider and has everything to do with the mental and emotional framework that you are operating from. Your skill level hasn’t changed, it’s just that the outcome of that particular ride is compromised because your reactions will be dictated in the wrong emotional language for what is required; things will act and behave differently coming out of you and as a result, everything changes. You are not in a state where you were able to access the answers and produce the results that are required for the environment you were riding in.

Once I understood this- like really understood this- it was like hitting the jackpot. I knew that as long as I continued to put the hard yards in physically, if I continued to ignore the fact that my mental fitness was in fact the biggest impediment to my success, I was never going to get very far. In fact, I was going to be going round in circles.

The fact is if you are experiencing results that don’t reflect what you know yourself to be capable of- and it might even be that they are really good results but you know you can do better- then what needs to change is your mind. You need to take your mental training as seriously as you do your physical training.

Building the muscles of your mind works in precisely the same way you build the muscles of your body; with use and with practice. You wouldn’t rock up to compete at a 10km running race having only ever gone for a quick jog the night before. Or if you did, you would know your chances of producing a stellar result would be compromised. Yet this is the exact thing many of us do time and time again at competition. We know we feel a certain way competing. We experience it time and time again, and yet we continue to just hope things will magically get better. It’s bonkers.

In order to create a change in your experience, the first thing that has to change is you. Investing in your mental strength and developing focus, fortitude and mental power will infinitely accelerate your progress and ensure that you can consistently produce the results you are capable of. You will be in control of your state, and as a result, you can ask the right questions of yourself under pressure to produce the answers that you want on the day.

The beauty is the confidence, optimism, focus, fortitude- these are all skills, skills that can be easily learned with a little bit of dedication and practice. And the learning always starts with the decision to no longer tolerate the challenges that you are experiencing that you know are holding you back. In their place, we are then free to embrace new behaviors and rituals that will allow us to continually manage our mental and emotional framework and as a consequence showcase the skills of both our horses and ourselves when it matters to us most.

xx Jane

7 Tips to help you break out of a negative rut!

I’m all for Super Heroes. Those that work with me know that I bandy the old super hero phrase around a lot. I’m all for a bit of fun and frivolity when it comes to our riding and our life, and I think that the ability to maintain a sense of humour and to smile in the face of challenges is one of life’s greatest skills, and one that is well worth honing.

In saying that, I am not perkily unrealistic. Sometimes, life can be really tough. It can throw stuff at us, that we don’t know how to deal with, much less want to deal with. And then there’s the times when nothing in particular is *wrong*, we just feel kind of…. Blah. Like instead of donning the cape, we want to hide behind it, use it to block out the world.

We’ve all been there. Nurtured the feeling of inner crappiness. Woken up on the wrong side of the bed. Taken a large dose of the grumpy pill. It can come for a variety of reasons; you get a bit run down, you have a run of illness, you get overtired, a run of “bad luck” hits and you find it impossible to break free of the cycle. Sometimes, the feelings are just fleeting, but sometimes, not so much.

So what if you feel that negative mindset creep in, and you just can’t shake it?

What if the cloud over your head is constantly raining while everyone else is frolicking in the tropics?

How DO you pluck yourself out of the arms of the god of crappy thoughts, and dive back into the soothing waters of awesome-ness?

1. Re-establish what it is that you want

Redirect your focus away from what it is that you don’t want and towards the things that you DO want. Remember, what we focus on, we gravitate towards, so take some time out to revisit how you want to be on every level. The way that our minds are hard wired mean that we can only move towards something, not away from something.

If you are focusing on what’s wrong, then you are doing so at the expense of what’s right. If you are focusing on what you don’t want, you are favouring that over what you do want, and as a result, you highlight it in your mind as a object to move towards.

It’s a choice. If you are here, you can’t be there.

 2. Be flexible

Things happen, you know? Plans change, horse’s get lame, there are changes at work, the kids get sick. You have to include flexibility as part of your plan and acknowledge that setbacks are inevitable. Learn to adapt to a new reality.

As Zig Ziglar says, when obstacles arise, you change your direction to reach your goal, not your decision to get there.

3.  Give yourself a break

Sometimes, the best thing to do is give yourself a few moments to come up for air. Giving yourself a break allows you to regroup, refresh, and recharge your emotional batteries! It’s also a good opportunity to redesign your direction, reflect on what hasn’t been working and think strategically on what needs to be don’t to bridge the space in between.

Taking some time out also gives you pause for recognition of the big picture. What you are riding at the moment is one wave of many, so remind yourself that you are made of the good stuff, and ride this one through to the shore!

4.  Surround yourself with the good stuff

Make a list of things to pull out when the suckies strike, your feel-good, go to list! Put on some great tunes and rock it out, have a shower, book a massage, take yourself out for a coffee, listen to inspiring podcasts, watch some uplifting YouTube clips! Put yourself on a mental diet and feed your mind with only the good stuff. Nourish your brain cells with things that uplift, inspire and support you.

5. Break the pattern

All behavior follows a pattern. If you are noticing that you are in the routine of feeling blue, analyse what you are doing with your days and how you are spending your time. Is there something that you could do differently to break the cycle?

Could you get up 30 minutes earlier and go for a brisk walk, or have half an hour more horse time?

Could you book a lesson to get yourself out of your funk?

Could you be eating better, doing more exercise?

Could you read something uplifting instead of watching something mindless on TV?

What could you do to inject some lovin’ into your day and project yourself onto a new course?

6.  Don’t be an Island!

Rally forth strength and support from others. When we are feeling crappola, it’s really easy to maroon yourself on Camp Crap and cut yourself off from the outside world. Don’t do this!! Lean on your friends, your family, the people who care and support you. And if you feel like this doesn’t exist for you at the moment, look for ways to find that for yourself. Get creative. Get active. But most importantly, get out there!

Find someone with the expertise that you need, someone who can listen to you, or someone who can distract you from your woes and give you and alternative to the reality that you feel inside you head.

Commit yourself to getting your mojo back at any cost. Make it your number one priority.

7.     Give yourself time for the good stuff to kick in

Don’t be disheartened if you are putting all this effort in and not seeing instant results.Understand that momentum takes time to build and it starts with really small and achievable steps. Think of yourself running a marathon a few kilometres at a time. You want to break it down into bite sized pieces so that you can essentially do something every day and establish that ongoing fluidity of action that will see you moving forward.

xx Jane

The Magic of Focus

Your focus determines your reality.

It might sound simplistic, but it’s true. The basis of it is this: whatever you choose to focus on you give meaning too, and as soon as you assign meaning you assign power. Experience only becomes positive or negative once you assign meaning, and the meaning that you assign is a direct result of your focus.  Meaning either lifts you up and drives you forward, or brings you down.

The real skill then, lies in your ability to continually control and direct your focus and to put every situation and event into an empowering context. 

Let’s get down to the nitty gritty. If you are choosing on a regular basis to focus on what isn’t working in your riding or your life, then more of what isn’t working is going to appear. Why? One of the universal habits that we have as human beings is that we are creatures of deletion. Our unconscious mind is capable of processing so much information from our environment (it’s something crazy like 3 million pieces of information per second), that it would quite simple send us loopy if it all filtered through to our conscious awareness (which conversely can only manage 6 or 7).

As a consequence, we pick out only a handful of things to bring to the forefront of our minds, and what we pick out is based on two primary components; our focus and our underlying belief systems about who we are and what we are capable of. If we choose to direct our focus on all the areas of our riding where we feel lack, displeasure or discomfort, then all of the existing forces that would ordinarily naturally oppose this- ie the areas where things ARE working- seem to magically disappear. That don’t support the framework that we are choosing to operate under and as a result we delete them from our conscious awareness altogether.

That’s the power of focus.

Let’s talk about some ways that you can apply the Super Power that is Focus to your benefit and not to your demise!

1.     Focus on what it is that you want

Most riders that I work with are exceptionally gifted at articulating what it is that they don’t want and not so good at clarifying what it actually is that they do want. As a rule of thumb, think of constantly directing yourself towards that which you are looking to create or manifest, rather than moving away from something that you are wanting to avoid.

For example, if I was to ask you what it is that you are wanting from your horse at the upcoming competition, and your answer was that you didn’t want him to be tense or anxious, you have already formed a negative focus. What you are actually wanting is for him to be calm and relaxed. How you choose to phrase what you desire will determine your focus as well as the associated images that play over in your mind when you think about the event.

Move towards something rather than away. Focus on what it is you want.

2.     Focus on what’s happening right now

If you want to harness a super power, harness the power of being in the moment. If you focus is too much in the past, or projecting into the future, you can’t be offering forward the best version of yourself in the current moment.

Set your goals and work towards them with determination and dedication, but as soon as your bum hits the saddle, deal with what’s in front of you. Be the rider that your horse requires you to be from moment to moment, and focus on responding to their needs with leadership and compassion.

You can’t be two places at once. You can’t be here and there at the same time.

Always focus on the next right move for you and your horse.

3.     Train yourself to focus on the positive

This doesn’t mean becoming Mary Poppins (although, frankly, she had a lot of good things to say!). Positivity is not a fixed state, but rather continuous positive action. It’s the ability to draw on the resourcefulness that you have inside of you and the means to continually ask yourself empowering questions.

What do I need to do in this moment to move forward in the best manner possible?

How do I need to behave in this situation?

What resources can I draw on that will help me progress from where I am now to where I want to be?

Positivity. Self-belief married with consistent positive action.

The Value of Reflection

We have all had rides that have left us feeling well below average on the Rider Hotness Scale, and whilst on many occasions its good practice to shift your focus to the future and keep on going, there are times when looking back and focusing on what went wrong can be the best thing you can do to get you moving forward.

So what do you do when your training session or competition experience has not resulted in you on the top podium belting out the national anthem at the top of your lungs to an appreciative and adoring crowd (ok, so this may have featured in my horsey day dreams at one time or another)? You grab hold of that session and you filter out the little nuggets of gold dust that it has left you in its wake.

Let’s have a look at the process.

1. Recover

I didn’t want to get all PollyAnna on your from get go, so I am allowing for a certain recovery period, also known as a temporary pity party, wallow, or a few minutes when you drop to your knees and swear that if God could just make all your rides in the future really great, you will never do anything bad ever again.

Letting yourself feel bad for a confined period of time can be a necessary part of the process, and brings closure to whatever specific event or training that you are endeavoring to recover from. Put a cap on it though. Your visit to Camp Crappy should be limited to a maximum of 24 hours. After this, it’s time to up sticks and move on.

2. Review

Now we are getting to the good stuff! Your task here is to sit down and look unemotionally at your ride in all its glory- the good and the bad. Your role is not to be critical, judgmental or negative. It’s simply to identify the parts of your ride that are of interest.

If you find it hard to emotionally distance yourself, in your mind’s eye, pretend you are at the cinema, watching the ride unfold on the screen in front of you. Get comfy. Make a note of everything that comes up. Celebrate the wins and jot down the challenges.

As you move through the process, ask yourself, what did I do well? Where did I come up short? What were some of the processes that led to me making an error or facing a particular challenge?

Get it all down on paper.

3. Reflect

Once you have your list of awesome-ness collated, sit down and rationally review its contents. Again, your task is not to be critical or judgmental, it’s simply to learn.

Ask yourself, what could I do in the future to prevent this situation happening again? What worked for me and my horse? What decisions yielded good results?

If I was to repeat the training session or competition knowing what I know now, how could I do things differently?

Think of this as an exercise in creating successful tomorrows as a result of learning from your yesterdays!

4. Reboot

It’s time to reboot and get back to it. Engaging in a process of reflection can be an invigorating and exciting process- if you allow it to be. It’s a primary opportunity for you to embrace new learning, identify areas that need improvement and create plans for the future. Allow the reflective thinking process to keep you humble while you continue to progress towards magnificence!

Engaging in an ongoing process of reflection, learning, planning and activation will leave not only ensure that improve and grow progressively but will allow you to view each ride as a valuable experience that will help to shape your training and competition future in wholly positive ways.

xx Jane

Let’s talk jealousy…

Let’s talk Jealousy…

Oh, the old green eyed monster! Unless you are some sort of highly ascended being who has never been caught in the wrath of a jealous moment (and in which case I want to meet you and give you a high five in person), most of us have experienced a jealous moment or two over the course of our lives. For the most part, jealousy is seen as something that needs to be trampled on and never mentioned again, and that may be so if the only course of action you plan to take is to let your jealousy fester and become a much larger force de vivre, such as bitterness, bad sportsmanship, or chronic grumpiness. Delightful right?

Like any emotion that we embody, jealousy is just another messenger that is vying for your attention in order to tell you something, and predominantly the message is that you have seen something that you want for yourself.

Someone has won an event that you would love to win

Someone is riding a horse that you would like to ride

Someone is making progress in training and you feel stuck in one spot

Someone has overcome their nerves and anxiety and you still feel unconfident and afraid.

It’s not about the other person. It’s about you. It’s about you wanting something for yourself that you perceive to be out of your reach or capacity to achieve in the present moment, and as a result you feel, well…. jealous. It’s horrible, frankly, and we have all been there, but the truth of the matter is, that staying there and marinating in your little pool of jealousy is not going to do anything to help you except make you feel worse. Nasty!

That being said, let’s have a look at some of the positive messages of jealousy and how you can use them to take the next best step forward.

1. Jealousy indicates you are ready for the next level, that you are open to some kind of transformation

If you see someone doing or having something that incites jealousy within you, reflect on your emotional reaction and ask yourself why you are feeling this way. What is it that you actually want? If it’s to win a certain award, feel or ride a certain way, or to achieve a certain level in training, don’t wallow, get busy. Or better still, get inspired!

That point that you are aspiring too marks your aspiration point. Fabulous! You have something concrete that you want to work towards. Now to work your way backwards! If this is where you are now, and that is where you want to be, what steps do you need to take in the meantime to bridge the gap between the two. And then decide on one step that you can take within the next 24 hours to set you on course toward your target.

2. The only behavior you can control is your own

The reality is, at the end of the day, the most likely person to be affected by your jealousy is you. There’s nothing wrong with feeling jealous for a moment (News Flash: You’re human!), but don’t let it define your future. Recognise it, evaluate it, thank it (it’s provided you with some good insights as to what you want), and then get on with DOING something to get towards where you want to be.

Envy and jealousy is boring really. Who wants to hang out with someone who blows smoke over the success of others but doesn’t do anything to change their own reality? Not me, that’s for sure. Yawn…

3. Learn to Celebrate other people’s successes

Here’s the thing: other people doing well doesn’t mean that you are failing. You are unique, your horse is unique, and frankly, the journey that you are on is yours and yours alone.

Celebrating other people’s success is an important emotional reminder that you not only think they THEY are worthy of the success, but you are also. After all, if you can’t see good in other people’s awesome moments, who’s to say that you will see good in your own?

See the achievements of others as an indication of what’s possible. There’s plenty of room at the top after all!

xx Jane

Cultivating Confidence

Earth to Planet Confidence? Can you hear me?

Confidence issues. They are the Captain KillJoy to our Super Hero selves. You don’t have to be a psychology expert to know that confidence- or a lack of it- affects every aspect of our lives, and obviously has a huge affect on how we conduct ourselves in the saddle. I thought in this particular post we could go all Keanu Reeves (I’ll probably bust out some sweet moves as I’m writing), dive into the matrix and have a good poke around inside the workings of our mind and how we can use it to our best advantage when cultivating confidence.

Ready? Excellent. Let’s get in there.

Now you have entered the inner workings of your brain space, you will notice that it is operating in two distinct parts. You may not have seen them before from this exact angle, but you will recognize them when I tell you that they are the conscious and the unconscious (or subconscious) mind. I know it’s a surprise to realise that the conscious mind is actually really small. You don’t have to worry- this is not an indicator of your intelligence- it’s just that the conscious mind actually only occupies a very small part of the overall mind-scape, even if it is the area that we are the most familiar with. If you imagine for a moment that you are floating on a canoe on a lake, the canoe would represent the conscious mind, and the lake your unconscious mind. It’s important (obviously) but it’s only a tiny slither of what’s around us (or inside us, as the case may be).

Anyway, back to the mind. Your conscious mind is communication headquarters. It sends out to the world everything that you wish to communicate, and also controls your inner dialogue, the little voice inside your head that speaks to you. It’s Captain Communicator, sending out into the universe everything that the unconscious mind commands.

If you would step into your unconscious mind, you would notice it to be a huge storehouse of all your memories and experiences. Everything that you see in here is malleable- it can be extracted, molded and shaped in a thousand different ways, but the shapes that they form for us join hands with Captain Communicator and come out on the other side as our habits, behaviors and beliefs. It uses all of the information that it has stored to make sense of all the incoming data that you receive from the world, with its primary job being to keep you safe and ensure your survival.

You will also notice that between the unconscious and conscious minds there is a filter. This filter is made up of two layers; your belief systems and your focus. Your belief systems and your focus are hard at work picking through the storehouse of past memories and experiences and then using them to give meaning to your present circumstance. This filter system is the most powerful mechanism you have at your disposal to determine your reality. Essentially, whatever you choose to focus on, you give meaning too, and as soon as you assign meaning, you assign power. Your consequent experience only becomes positive or negative as a direct result of your focus, which has the power to lift you up and propel you forward, or bring you down.

If you have shaped your identity or associate strongly to the idea that you are an unconfident rider- you might believe that you aren’t good enough, or that you don’t have what it takes- then this belief will inform your focus. Our minds always seek to make our external reality congruent with our internal world. It wants them to match up. Consequently, if you believe that you aren’t good enough, your filter system begin to search through all of the resources of your unconscious mind to support your assertion and presents them to the conscious mind in defense of your case.

Your focus will rally to support the cause also. Believe you aren’t good enough? *** rubs hands together *** let’s see what meaning we can attach to all our your present and future experiences show you how true this is! A training rider that didn’t go to plan then becomes a reflection of your inability as a rider, a personal blight as opposed to something that is able to be worked through and constructively used to your advantage. After all, seeing things differently or focusing on a different possibility would go against your belief system, and the mind most certainly doesn’t want that. We want the inside and outside to match remember!

Think about it in terms of your own experience; if you are a rider who identifies with having confidence issues, do you sway towards being positive or negative, pessimistic or optimistic when it comes to assessing your riding and your future possibilities?

The ability of your conscious mind to direct attention and awareness is one of your ultimate super-powers. In order to create confidence, you must learn to control what it is that you are focusing on, and the actual skill of directing your focus comes down to reprogramming your belief systems and a single, ongoing decision to control your focus; deciding how and what you will think and consciously directing your thoughts in a way that creates positive meaning, action and momentum.

Becoming confident riders starts at this point- by recognizing the belief systems that limit us and understanding the ways that we allow them to inform our focus, and consequently, our reality. The key to the Confidence Vault comes with your ability to attach an empowering meaning to any given situation and adopt a new belief. No belief need be permanent. They are self-created entities- the only power they hold is the power that we assign them.

xx Jane