Music as a Mindfulness Tool
Andrea Nolan, LLPC
When I was around 10 years old, I remember admiring my dad in the evenings while he played beautiful music on his guitar. I would think to myself, “I have to learn how to play that music!” It was this initial wonder and curiosity that inspired me to play the guitar. Though the process of learning to play was both exciting and challenging at times, I now recognize something that my adolescent self would not have had the language to explain. In those moments of quiet listening, intently focusing on each individual note, and when my fingers plucked the strings recreating the sounds I had heard, I was practicing mindfulness. I had entered a place of presence, in which it seemed time stood still and worries faded into the background.
Whether using music to relax, ground, or energize, there are many ways that music can benefit the mind and body. As music helps us to tune in to sounds and our sense of hearing, engaging with music can easily be combined with meditation practice or present moment awareness. Through inspiring or facilitating our emotional expression, bringing focus to our surroundings or creating a calming atmosphere, music offers many wonderful ways to practice mindfulness.
Music as a Tool to Tune-In
Have you ever heard a song that took you back to a time in the past, whether it be positive or negative? Or heard music so beautiful that it brought you to tears? Research has shown that music can actually change activity in brain structure that is directly related to emotion. This fascinating study highlights other impacts that music can have on brain activity.
However we benefit from music, something that feels like a universal experience for us is the profound ability that music has to move us, both physically and emotionally. In terms of physical movement, for some this might look like dancing or moving rhythmically along with music. For others music could assist with motivation for actions such as cleaning or creating art. Music can also move through our emotional bodies by bringing feelings to the surface where we can name them.
Music as a Tool to Ground Down
While music can be used for creative expression, such as song writing and composition, there are many other helpful ways to engage with music that don’t require musical training. Music can help bring us completely into the present moment, which is the essence of mindfulness. Using music with mindfulness practices can be beneficial for managing symptoms such as anxiety, depression, ADHD, and many other mental health conditions. Music has benefits ranging from regulating mood, producing positive neurotransmitters or “happy” chemicals in our brains such as dopamine, and can also help to bring our nervous systems back to a state of calm when we are feeling anxious or keyed up.
Sounds have long been utilized to bring about a sense of grounding and awareness of present moment emotions and sensations. Musical instruments have been found throughout cultures and societies since antiquity. Singing and chanting have also been widely practiced within various traditions and cultural practices (such as a beautiful Native American traditional drum chant). However, sound in and of itself provides an opportunity for us to direct our attention and become curious about what we hear.
We can engage our sense of hearing in a mindfulness practice by becoming aware of sounds surrounding us, and the quality of those sounds. Whether in a therapy session or outside in nature, simply tuning in and naming the sounds we hear around us has a profound ability to calm our minds, bring more awareness to the present moment, and helps us to connect with all of our senses.
Music as Catharsis
Another way we can integrate music and mindfulness is through becoming aware of the emotions and sensations music creates within us, whether through lyrics, melody, or rhythm. Often, when we listen to a song with powerful words, beautiful music, or an exciting beat we can experience various emotions and feelings within the body. Identifying with a particular message or feeling in a song can provide a unique opportunity to connect with our emotions, dreams, and past experiences.
Often we experience music in passing, but my challenge for you would be to get intentional about engaging with music in a mindful way. If you’re reading and want to try this, select a time when you are free from distractions and obligations and listen to some music. Only this time, try tuning in to your emotional body. As you listen, notice which specific emotions come up. If you struggle to name emotions, try using a feelings wheel to support this process. Here is one I like to use.
We can also make music a daily mindfulness practice by using it as a coping strategy for challenging emotions. Any time we have a challenging emotional experience, we may have a tendency to either shut down or become consumed by the emotion. By listening to music that feels helpful to us in those moments, we give ourselves an opportunity to feel and connect to our emotions in the present rather than avoid them. The same way you might have a go-to feel good song when you’re feeling happy or excited, you could have a go-to sad or angry song that helps create an outlet to experience those harder emotions.
In a therapy session, integrating music in a mindfulness experience can take many shapes and forms. To create a calming and peaceful atmosphere, soft music such as instrumentals can be used during meditation exercises as well as mindfulness practices. Having soothing instrumental music in the background of a session or meditation can give an ambient feel. Soft and peaceful sounds such as this can help foster relaxation and can help ease us into a meditative space.
Similar to having soothing music in the background of a session, using a musical drone can provide a grounding and centering point of focus during mindfulness practices. A drone is a single musical note that is held out over time, and having a consistent sound also serves as an anchor to bring attention back to the moment. Examples of drones would include singing bowls (such as these), chimes, humming, or a recording of a drone.
Using the voice is a wonderful way to begin exploring music. Much like a musical drone, humming or vocal toning can be a way to engage the mind and body in the moment. Whether holding out a single note by singing or humming, or holding a specific vowel sound, vocal toning can be integrated in a breathing practice, mindfulness body scan, or emotional expression. It can be helpful to follow a guided vocal toning practice, such as this.
Music Integrated
I’ve been practicing music for almost 20 years now, and I still love learning new ways to integrate music into my own self-care and in my work with clients. I’ve had moments in which songs have brought me to tears and inspired me to write my own songs. After my kids are in bed, playing guitar and singing songs that my husband and I write together gives me rest as well as acts as a creative and bonding outlet.
In my work with clients, some of my favorite sessions have involved guiding clients in creating playlists for different emotions, engaging in mindfulness body scan meditations with ambient sound in the background, and assigning the task of musical composition to express a challenging emotion with a client who played an instrument.
So, may you along your journey find or continue finding a cathartic and mindful release through music. May music move through your emotions, mind and body. There’s a quote that I just have to end with because it resonates for me so strongly:
“Music for me is like breathing. I don’t get tired of breathing, I don’t get tired of music.” —Ray Charles
Written by Andrea Nolan, LLPC (she/her). Originally from Washington State, Andrea enjoys all things nature and music. She is passionate about showing her clients that therapy is not boring, she loves to integrate creative modalities into her work with clients to help them achieve their unique goals. Andrea believes that everyone can benefit from therapy at some point in their lives, as we all will encounter some type of challenge or hardship in life. It can be helpful to have a safe space and listening ear as they invest in their wellness.