Listening to Music Mindfully

Photo by Savanna Goldring

                                                           

Since becoming one of the Action for Happiness volunteers, Mindfulness is something I have given more thought to than I had previously, with Mindfulness being one of the 10 Keys to Happier Living.  A few years ago I brought the practical guide to finding peace in a frantic world by Mark Williams and Danny Penman CD and book but hey life happens in a not so mindful autopilot way and after making it only a little past the first chapter it became another object collecting dust.  I promise myself that I will get around to reading that book one day but for now I have been taking a journey on exploring how Music links in with Mindfulness.  

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So then, what exactly do we mean by Mindfulness?  We are being Mindful when we are focusing on the present and our mind is not wandering into the past or into the future.  This uses the active part of our brain but still helps us to feel more relaxed, however, it is the opposite of relaxation. Jon Kabat-Zinn defines mindfulness as “paying attention in a particulate way, on purpose, in the present moment and non-judgementally.”  Below I shall define the meaning behind his statement.    

                                                                                                                                                                                                                          

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On Purpose - This could be deliberate attention to any specific thing, for example, Our thoughts, feelings, and senses.

Present Moment  - We can focus on anything specific in the here and now.  This could be our breathing, whilst allowing our mind to wander to our surroundings or thoughts but then bringing the focus back to the breathing.

Non-Judgementally - An awareness of our thoughts as emotions as they come and go.  When this happens to observe them without making any judgments and reactions.

                                                                     

When we are able to think Mindfully, we start to notice things that wouldn’t have caught our attention, we are less likely to take everyday moments for granted, we become more aware of our values and more compassionate towards ourselves and others.  I do want to mention here that there are a minority of people that do not find Mindfulness helps them because their previous traumatic experiences are brought to their attention, in which case they would need medical focused therapy.  Headspace has created a video on Meditation’s Impact on the Brain.                                                                                                                                                                                   

Did you know that our minds automatically wander approximately 50% of the time?  We can very easily roll into a rumination trap when we become worried, this gives space for negative thinking patterns to creep in, for example, Catastrophising.  Regular mindfulness practice, even just 5 minutes each day, changes our brain.  We are then able to feel happier, calmer, more resilient, insightful, more in control of our emotional reactions, and are well equipped to break those unhelpful thinking patterns.  It also lowers our Cortisol levels (the stress hormone).     

                                                

Listening to music can be a very mindful activity, with positive effects on our brain health and wellbeing.  I was particularly surprised to discover how the 12 areas of the brain are activated by music on the University of Central Florida website on their “How The Brain Responds To Music.” page.

It enhances learning, stimulates cognitive function, improves sleep, and can make us feel happier.  Music activates the auditory cortex, memory regions, the motor system, and our emotional responses. Most of us enjoy listening to some genre of Music, so it makes perfect sense to use it as a channel for becoming more mindful each day, especially given the many benefits that Mindfulness can have if practiced on a regular basis.  Music also has shares many of the wonderful benefits to help with mental well-being.  The Verywell Mind website article “How Listening to Music Can Have Psychological Benefits" gives great insight into this. 

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Photo by Kelly Hearn

Musicians use almost every area of their brain at the same time when they play music, it is the equivalent of a full-body workout, strengthening the brain and enhancing memory.  

You can read more about the benefits of learning and playing music for adults at the Name Foundation and by watching this short video by Anita Collins.

Whilst musicians reap the greatest benefits for their brain health, listening to music is also very beneficial.  Music is healing and therapeutic, it is helpful for reducing anxiety, lifting moods, and slowing down breathing. It is helpful to tune in with yourself to become aware of how different sounds make you feel and whether or not the sounds you are listening to are calming.  We all have our own unique perception of sound, tuning into how it makes us feel is important.  Combining meditation with music can strengthen the positive effects of them both together and hopefully bring greater stress relief.  

                                                           Photo by Kelly Hearn
                

Listening to Music Mindfully to Calm Your Inner Voice

This can be done sitting, laying down, or standing. 

1. Choose your music. Instrumental tracks without lyrics work best, to begin with.  Maybe now could be the time to explore new music, choose something with a slower tempo.  There could be rhythms and beats out there waiting to chime with you.  Kerrie Plowman from Tranquility in Nottingham has created her own Yoga Nidra Meditation CD, which is also available to download from the new online shop.  If you are as much a YouTube fan as I am, then Zen Meditation Planet is also worth visiting for their meditation-based music therapy videos.  
2. Find a quiet and relaxing space.  Choose a time and place in which you would be least likely to be interrupted.  Ideally, you should allow at least 20 minutes.
3. Take three Deep Breaths This is to help you focus your attention on listening to the music mindfully.  Remember to breathe from your stomach.
4. Awareness of your body sensations. Take a few minutes to notice the rhythmic of your breathing. Then focus your awareness to include the whole body, notice where you are sitting or standing.  If there are any areas of tension invite a sense of relaxation throughout the body.
5. Listening attentively. You may decide to use headphones and close your eyes
6. Mindfully observe. Be aware of anything you notice as you listen, without making any judgments.  It may be that your attention is particularly drawn to the pace of the music or the sounds of the different instruments. Are you more aware of certain parts of your body as you listen to specific parts of the track?  If any thoughts or emotions arise, notice them passing through your awareness, then bring your focus back to listening to the music. 
7. Reflect on your experience. Once the track has come to an end, take a few deep breaths. Check-in with your body sensations.  Do you feel more relaxed?  Did the music help you in the way you anticipated?  Could a different melody be more relaxing?  If the found the experience brought up lots of thoughts and memories, try a different track next time.

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