Welcome to The FIRST Well Canto Newsletter
Volume 1 February 1, 2024
What is The Well Canto Newsletter?
The Well Canto Newsletter is a FREE resource for singers serious about attending to all aspects of training, including mindset and self-regulation. By working intentionally to become Mentally Fit, singers will gain confidence in their abilities, engagement in their process, and resilience in the inevitable ups and downs of the intense and fabulous life of a singer.
WHY?
Because, Lovely Singer, I know how hard you work…I know that training to be a high-level performer involves a bewildering combination of lessons, coachings, practice, acting class, dance class, rehearsals, and auditions. I know your schedule is filled with these things, and when you’re not in them, you’re preparing for them. And maybe you have a job, too, or are managing a class schedule at University or Conservatory.
And if you are fortunate enough to live this life, everyone is telling you what to do: voice teachers, coaches, diction teachers, conductors, directors, choreographers, agents, academic teachers...all for your benefit; all to help you reach your goals. But, there is no denying - IT. IS. A. LOT. It can feel overwhelming.
So, to manage ourselves - our emotions, stress, inner voices, self-care, health, schedules, relationships, responsibilities - to be our most effective and maybe even find some joy in our process, we must consciously tend to our own well-being, our Mental Fitness.
The Well Canto Newsletter is here to help.
The words Well Canto reflect my passion for optimal well-being, and for singing that is moving and authentic and communicative and healing.
Hi, I’m Barbara Shirvis.
I help singers live a creative life of purpose and joy.
I spent a wonderful 30+ years as a working soprano soloist singing opera and concert rep all over the US. I’ve also been a passionate and effective voice teacher for 20+ years. A few years ago I became a Nationally Board Certified Health and Wellness Coach because I want to support singers even more, and I know how entwined our mental processes are with our artistry. I hope you find something of value to you, your singing, and your entire artistic journey in The Well Canto Newsletter.
The Well Canto Newsletter is published weekly:
Week One: Ponder This
Read about a concept, theory, or technique which promotes Mental Fitness. It’s like a FREE mini wellness coaching!
Week Two: Why You Want to Read This
I’ll read and summarize a book, article, or interview for you, and relate it to Mental Fitness and singing.
Week Three: The Well Canto Reflection
My take on any subject of interest to singers.
Week Four: The Well Canto Conversation
An interview or conversation with someone in the arts industry - from experienced performers, educators, conductors, and directors, to voice teachers, coaches, arts administrators, and those in the recording industry. You don’t want to miss this!
Week Bonus: The Well Canto Bonus Week
A few months have extra weeks which means extra content! Anything goes, and reader suggestions are welcome.
By regularly engaging with The Well Canto Newsletter you can learn to:
Activate awareness
Replace judgment with discernment
Choose curiosity over resistance
Respond rather than react
Reframe challenges into opportunities
Discover the power of self-empathy
Resulting in:
Less anxiety in performance and audition
Reduced emotional distress
Greater confidence in your abilities
Increased motivation and productivity
A self-kindness practice
…And that is just the beginning.
Is The Well Canto Newsletter only for singers?
Absolutely not! It is my hope that many industry professionals will engage with Well Canto. Together our community has an endless wealth of knowledge, and often parallel goals. For decades I lived the life of a working singer on the road, and those experiences and the knowledge I gained from them are why I choose a singer-to-singer vibe.
Ponder This - February 2024
What is Mental Fitness? Or Wellness, for that matter?
“Very little is needed to make a happy life; it is all within yourself, in your way of thinking.”
— MARCUS AURELIUS
In the first weeks of my Health and Wellness Coach training at the Mayo Clinic I encountered this graphic:
The take-away is that wellness is a continuum. Without symptoms, disability, or disease, we reach a neutral point, or a lack of illness. But that isn’t necessarily well. By increasing awareness and applying research-backed practices and techniques, we can greatly influence where we are on the line, moving farther and farther right toward high-level wellness. And this is possible even if we do have symptoms, disability, or disease. Everyone has the power to increase their wellness. Often we seek assistance from trained professionals to help us on our journey.
Another helpful graphic is Maslow’s Hierarchy of Needs:
We humans are motivated by our needs, and basic needs must be met before we can progress to the next level up the triangle. Unmet needs may explain why we sometimes feel unmotivated or stuck. The top tier is self-actualization, or living up to our potential. Shortly before his death, Maslow conceived of a new pinnacle which he called transcendence, or going beyond the sense of a separate self; to experience connection to humanity. At this level we turn away from our self interests in order to help others achieve their potential.
Q: How does considering Maslow’s Theory clarify any thoughts about your own growth?
With that bit of background, let’s consider this axiom of the wellness coaching world:
Each of us is naturally creative, resourceful, and whole.
In other words, no one is broken, so no one needs fixing. I found this to be tremendously comforting; do you? Wellness coaching is based on Positive Psychology, founded by Martin Seligman. Emphasizing a person's strengths cultivates optimism, resilience, and compassion, creating a more satisfying life.
However, we don’t simply ignore or suppress negative thoughts and feelings. By first understanding how our stress response is tied to our survival instinct, we recognize that negativity is, at its root, biological and based in fear. Through awareness and lots and lots of practice (no problem for musicians!) we literally rewire our spectacularly ‘plastic’ brains (neuroplasticity) toward more positive thoughts and feelings, which in turn leads to less suffering and a happier existence.
(Nota Bene: Addressing trauma and other serious mental health conditions is the realm of a licensed therapist. Wellness coaching is less about healing past harms and more about improving quality of life now and in the future. Please seek the care of an experienced therapist when needed.)
But how do we get from fearful and negative to engaged and positive?
Oh, you’re going to love this answer, Brave Singer. First, awareness; we need to know what is going on. This requires honest reflection to assess our behavior and what drives it. Secondly - this is my favorite part - we practice empathy toward ourselves at every step of the way.
I’m going to guess that even those of you who hold compassion as one of your top values find it easier to extend kindness to others than to yourself. Am I right?
“But I get a LOT done with my habit of self-brutality!”
Perhaps you don’t phrase it like that, but that’s exactly what it is. And sure, many have accomplished great things this way. But….erm… how does this feel? Good? Uplifting? Motivating? Sustainable?
How helpful is it to know that research shows that learning and creativity are dampened by negativity, but enhanced by a positive mindset? Wait, what? The carrot is better than the stick? Yes, Gentle Singer, and self-empathy is the first step.
We will explore this and many related topics in later Newsletters. For now, let’s begin the work to build self-awareness and self-empathy with a quick, easy, and effective exercise.
The Well Canto Wee Workshop
Celebrate the Wins!
WHAT is this?
Celebrating our wins - no matter how small - is an effective step toward building a positive mindset.
WHY do it?
When we acknowledge the choices we make that support our well-being, we build self-confidence. These positive feelings release a healthy hit of dopamine, one of the ‘feel-good’ hormones, which encourages us to continue those behaviors. With consistency, negative thoughts are crowded out in favor of positive ones.
HOW to do it?
Notice the small things you do and think on a daily basis. What is going well? What are you doing right? Think small. It is all too easy to overlook the dozens of positive behaviors we engage in everyday, so it’s up to you to really notice. Of course, celebrate medium and big wins, too, just don’t forget the small ones! It may be helpful to think in categories such as:
Health, Well-being
School, Work, Finances
Relationships
Creativity, Fun
Purpose, Meaning, Spirituality
Examples:
I flossed before bed
I was on time to class
I checked in on a friend
I tried something new while practicing
I journaled through some difficult feelings
Action Plan:
For the next 7 days celebrate at least 3 wins per day. Write them down or say them aloud. For even more impact, accompany each acknowledgment with a smile, a fist pump, or a happy dance.
NOTICE how you feel. Any changes? What’s different?
Inspire others with your insights in the comments below.
Next week in The Well Canto Newsletter:
Why You Want To Read This:
The Four Agreements by Don Miguel Ruiz
This succinct book packs some serious sagacity into its 140 pages. Let’s explore how the principles relate to singing and mental fitness.
“I want to keep learning, keep exploring, keep doing more.” ~ Jessye Norman
Contact Barbara for private Wellness Coaching through
www.BarbaraShirvisWellness.com
Contact Barbara for voice lessons through
www.WAVS.info
