Manlymandolinist asks what goes through your head when you are improvising?
In a general sense, I think it depends on your level of skill. You can't expect to think of improvization, good or bad, if you don't know the tune and you don't have the level of skill to produce what your head is singing. While a lot of cafe members are able to go from thinking of the tune to fingers (or even bypassing the thinking part at the highest levels) most of us are still in various learning stages. Learning improv takes a lot of time listening and working on various technical skills until they are automatic. In the mean time you can't expect to be left out of all the fun of sessions or jams so your best bet is to learn the tunes cold. Once you have the tune, you can play it in turn or in group. No one is going to be upset if you just play the tune, in fact if the thirteen banjo players who proceeded you managed to play every lick but not the tune you will be a breath of fresh air.
As your skill level develops and especially as you listen to the music (a lot) your improv skills will also develop. The advice given above is very good and you will be able to utilize all of it as you come along.
In manlymandolinist's case he does know the tunes so the issue may be more one of performance anxiety. It is very hard to relax when everyone is looking at you and you just know you don't have an unusual or interesting lick or variation to the tune. (Or for a variety of other reasons for that matter.) If the group is friendly enough, just give it a shot or better yet, start the tune. If you do the latter, you can relax a little more and do better the second time around.
Another aspect of dealing with performance anxiety is to know the tune so solidly that you can play it in your sleep. That way an automatic tune will come out and after a while you will see that you are able to relax more. Learning to relax is on big step to beating the performance stressors.
It is all part of learning to play in jams and sessions. BG jams are particularly hard to start in because you are in the spotlight. (Irish and OT sessions are group endeavors and a lot easier.) I find that I have to warm up to the group a little before I can play that way. By that I mean get into the music, relax in the process, and then start to chop a little or even (quietly) play along with the solo player, especially if he plays banjo. Once I have a little confidence, I can play on my own. I may look a little stupid at first by refusing an early solo, but most people just think I am shy.
After a while you will get the hang of it.
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