Music is a tool, outlet, industry, part of history, and a form of escape. Slipping into the rhythm and lyrics of an artist can transport you to a place of calm and serenity or the fast-paced energy of a rock concert. Regardless, when combined with meditation, music is a form of stress management proven to help with overall health.
Music does not require a conscious effort from you as it calms your body and alleviates the stress running rampant in your mind. It is a way to monitor your breathing, lift your mood, and manifest other stress-reducing habits.
Meditation is a stress management strategy that can calm the body and mind with resilience to stress built over time. Combining melodies and meditation melds the beneficial effects of both, providing stress relief.
With regular practice, meditation and music might be just what you needed to add to your routine. Learn more about what it entails below.
Time Commitment
Typically, twenty minutes is optimal for music meditation. However, just one song can help restore energy and reduce stress.
Steps to Music Meditation
Music
The first step in this journey is the music itself. You want something relaxing that you actually enjoy listening to. So, if you don’t like classical music or light jazz, don’t choose it. Ideally, look for something with a slower tempo, preferably without lyrics, so you can stay focused and engage your mind.
If you are interested in using actual instruments in your meditation, Music and Tempo has recommendations on instruments ideal for calming the mind.
Position
Next, move into a comfortable position and relax. Now, many people think they need to sit cross-legged on the floor or with a cushion. In reality, comfort is key so pick the position that is comfortable for you. One recommendation is to avoid lying down if you fall asleep quickly when tired. After all, this is meditation, not naptime!
Since you are building a habit, you can experiment and find the match for you. Once you are comfortable, close your eyes, relax your muscles, and breathe deeply. Direct your focus towards relaxing your belly, shoulders, and even your face. You carry tension in all parts of your body when you are stressed, even if you do not realize it.
Breathe
Breathe deeply, using your diaphragm. Breathe in through your nose, drawing oxygen deep into your belly, and then slowly exhale through your mouth.
Focus
Keep your attention focused on the melody and your body. The hard part is not letting your mind wander to all the things that led you to try meditation in the first place. Instead, listen to the sounds of the music and the feelings it evokes. It might sound cliché, but really feel the music.
Continue
Keep this going until time runs out, whether that is one song or twenty minutes. When thoughts infiltrate your mind, gently redirect your attention to the music and push them away. The purpose is to stay present with the music and the physical sensation of relaxing your body. You are trying to quiet the inner voice and immerse yourself in relaxation. As you wrap up, do not sit up suddenly and jump back to your day. Let your mind and body draw you back.
Tips
- Meditating can be hard if your mind is constantly buzzing. If needed, start with a few songs and work your way up.
- If your mind is overwhelmed with memories, thoughts, and internal dialogue, it could be the music. Try switching up your music selection to find the right fit.
- Use the songs to time your meditation to stay within your scheduled time.
- If you are ‘thinking too much,’ don’t worry! It is expected for newcomers to meditation. Just work on redirecting your attention and shifting focus.
The Bottom Line
Meditation does not always have to be about counting your breaths and envisioning waves washing over your body. It can also be a time when you tune yourself into the sound of music. Give it a go and see where it takes you.
