What is CMTR? All Roads to Flow Pass Through Present- Moment Focus
CMTR and Present-Moment Focus
Present-moment focus is the underlying factor that all moments of flow, and hence our ability to be at our best, have in common. Whatever methods we use to get there, being fully engaged in what we are doing, with a quiet mind that doesn’t dwell on distractions, is what helps us to access flow and find our best performances.
As noted, things that elicit a strong emotional response—like a danger to our physical well-being or a moment when something that really matters to us is on the line—can catapult us into present moment and to find flow very quickly.
Other times, when the situation doesn’t generate as much urgency, it might take some extra effort and repeated refocus back to the task at hand to maintain a high degree of concentration.
As with anything, we get better with practice. In time, we can find flow when we are relaxed and calm, but also mentally alert at the same time. A present-moment focus is what helps to make these happen.
Despite there being a range of flow states and never knowing ahead of time how deeply we’ll go on a given occasion, if we consider our normal baseline level of distraction and lack of focus, bringing our full 100% focus to the moment and achieving any degree of flow can instantly improve our life experiences.
Ultimately, accessing flow comes down to one thing: being completely present and focused on what we’re doing in the moment. When we become completely immersed, we become so consumed in our activity that there’s no room to think or consider anything else—as the well known American Climber, Aron Ralsten so succinctly described with his words about the present moment and finding flow: “You are not thinking ahead. You are just thinking about what is in front of you each second.”
Conscious Moving Tension Release (CMTR)
Conscious Moving Tension Release or CMTR is used primarily before an important moment to let go of physical tension, quiet the mind, calm the emotions, and greatly improve performance.
It is an exceptionally powerful way to help us feel relaxed, emotionally balanced, let go of stress and anxiety and perform at a significantly higher level if we’re doing something physical. CMTR is akin to mindful walking, except that in addition to being mindful, we deliberately walk or move with the intention of releasing any tension we can find in our bodies.
When we carry unnecessary tension in our muscles, for example, we impede the smoothness and coordination of our actions, which includes speaking. Many people carry unnecessary tension in their necks, shoulders, and backs and once aware of it, they can instantly let go of that tension and wonder why they were ever unconsciously squeezing their muscles like that in the first place. You may even notice that you immediately sit upright into a more aligned posture once you release the tension in this area.
Tension over-activates muscle groups that may not be needed to the same extent as others, hence reducing our coordination and fluidity of movement, which are vital for athletic pursuits. Muscular tension can also increase emotional tension, so relaxing our muscular tensions can be a great way to help us feel calmer and act more reasonably as our emotions relax and our brains follow suit.
I’ve personally used CMTR for many years and shared the technique with clients who have found it to be highly beneficial. It can be used before any activity, from athletic pursuits to presentations, exams, job interviews, stressful conversations, as a form of meditation, or to fall asleep and more.
As someone who has spent many years practicing different types of meditation and relaxation techniques, I find CMTR to be the fastest and most effective way to improve my physical performance, relax our minds and emotions, and feel more calm and balanced.
CMTR was developed loosely on my experience with mindfulness and a technique called progressive muscle relaxation, which was invented by Dr. Edmund Jacobson in the 1920s. CMTR differs in that it focuses on releasing tension from the muscles, emotions, and mind, along with any internal sensations that are uncomfortable or even painful. I have also found it to be an effective way to also manage pain in the moment and even help some pains and discomforts to eventually release permanently if the practice is done with consistency over time.
Give it a try now: Get up and walk very slowly and consciously somewhere that you have some extra space, either indoors or outside. For those who can’t walk or prefer to sit, then make slight movements if you can while looking for tension in each of the areas described below.
While continuing to move, start releasing tensions by thinking about how your head and particularly your face feels. As you do this, take a deep, conscious breath slowly in and out, and let go of any tension you can sense in these areas by physically trying to relax them and using your mind to direct your breath towards the areas of tension.
To break this process down further, you can also start by being very detailed and relaxing specific body parts, such as your eyes, and directing your breath with your mind toward any tension you feel there.
If “directing your breath” sounds vague in any way or difficult to imagine, then simply let go of any tension you feel while taking a long slow breath for each area you are thinking of by consciously relaxing those areas.
Again, breathing in and out slowly and letting go of any tension you can sense around your eyes is a good place to start if you don’t do your head all at once. Continue to your face, mouth, and even tongue (which often moves when we think), and use the same deep breath in and out, again letting go of any tension you can sense. It will get easier to sense tension each time you use CMTR.
Once your head is completed, progress downward to the muscles in your back, your sides, and the front of your neck. Even your throat can carry tension. Moving your neck slowly as you do this is a good way to become aware of the tensions you carry.
Once your neck is completed, then continue on to your shoulders, upper back, chest, arms, hands, stomach, hips, glutes, and groin. Relax each of these one at a time, using one or several conscious breaths for each body part, and relax any tension you can sense. If any area feels uncomfortable in any way, then just skip it and you can also group areas if you are short on time.
Continue onward to your legs, focusing on the muscles in both the front and back, down to your calves, finally ending with your feet and toes. Make sure to release and relax any tension you sense on both the tops and bottoms of your feet.
I generally spend the most time relaxing my hands and feet. These two areas can help relax the entire body. How do you feel when you’re finished?
By the time this exercise is complete, we generally feel calmer and more relaxed. Our minds have slowed down and we are one step closer to being in a state of flow, because throughout this practice we have been paying attention to how each body part feels. This attention to each body part channels our minds toward a present-moment focus to provide this feedback, consequently helping us achieve a flow state.
CMTR is also a great stress reliever and can be done in a sitting position as mentioned. I generally recommend doing it for 5 to 20 minutes for effect. I often do it on walks and as covered above, prior to important moments. I usually avoid doing this exercise lying down, because it’s also a quick way to fall asleep, so careful while driving!
CMTR can be done anytime, anywhere, and whenever you have a free moment, and it is the a powerful way to find a present-moment focus in action and access flow.
Executive & High-Performance Coach
Bestselling and Award-Winning Author
A High-Performing Mind: A Proven System of Simple Steps for a Better Life
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Andrew D. Thompson is a high-performance coach, bestselling, and award-winning author who has been empowering people of all ages and walks of life including elite athletes, high performers, and business leaders over the last 25+ years. He is a former professional athlete, hospitality industry executive, and professional sports coach who survived a debilitating and life-threatening illness in 2016 that left him bedridden for months and took years to overcome. A High-Performing Mind is Thompson’s inspiring, and bestselling self-improvement book that shows you how to develop your own high-performing mind, overcome adversity, improve focus and resilience, master your fears, and perform at your best, so you can find lasting success and happiness—no matter who you are.