Musical Mindfulness Respite

Recently receiving a music library donation at the hospice where I work, permitted me an unusual music experience listening to music generated by a vibraphone. A vibraphone is a percussion instrument very similar to an xylophone in appearance, but distinct in its sound. The family of a hospice patient recently deceased donated the music for use in our hospice inpatient unit as it brought great comfort to the deceased. After listening to several selections, I understand its appeal. The experience reminded me of the powerful impact of music on pain, suffering, and emotional overwhelm. Join me this week for a musical mindfulness respite.

Welcome to Mindfulness Monday! Where we learn some easy ways to be more present “in the moment” at our jobs, in our homes, with our families and friends.

Learning to recognize God and what He has for us in each divine moment He offers. We acknowledge the belief that God is with us always.

We confess His presence is available to us, lifting our spirit and helping us with power and grace. Learning the art of “stillness” so we can hear His voice and view ourselves, others and our surroundings through His eyes.

musical magic

Listening to the soothing rhythms of the vibraphone selections and seeing the results on patients and staff, drew my thoughts to the part music plays in healing, comforting, calming and even evoking memory in dementia and Alzheimer patients. As a member of my agency’s Dementia Resource committee, I work with other staff increasing their awareness of the reality dementia and Alzheimer’s patients endure, and help provide resources for them to use with these patients. We get many requests for music resources, due to the positive results experienced using them.

Music not only precipitates an emotional response, research demonstrates music boosts the immune system, relieves stress and anxiety, reduces pain, and speeds recovery time after surgery. Certainly most of us know the power of music when attempting memorization; anything set to music stays in the memory longer than traditional methods for memorization. Recent research also reveals music’s contribution to higher cognitive performance in older adults.

Musical Mindfulness

Many of us listen to some type of music almost every day, but how much of the listening is with intentional awareness? We hear background music in stores, while on hold making a call, on television, in the doctor’s office, even at the gas pump! But did you know even that irritating background music has an affect on you? I sometimes wonder if people’s irritation with waiting on hold has any relation to the music forced into their ears. While music has many positive benefits, it also contributes to melancholy, irritability and aggression.

Given knowledge is power, understanding the influence music has over the mind, emotions and body, notice how music affects you in these three areas for an entire day. The results may surprise you. Engaging music mindfully, is another way to stay present, proactively manage stress and anxiety and regulate emotions. The exercises I share below offer opportunities for evaluating how certain music affects you, calming stress and anxiety, and enhancing a contemplative worship time. Choose your own musical mindfulness respite.

musical mindfulness respite

Before beginning any mindfulness exercise I recommend a brief five minute Mindful Check In, to initiate calm surroundings and transition from activity to stillness. If unfamiliar with a Mindful Check In, find full instructions HERE. At the close of the Mindful Check In, gently slip into an attitude of prayer, focusing on God’s Presence always with you, and your intention for the mindfulness music practice.

Power of Music Exercise

Studies show both singing and listening to music release brain chemicals called endorphins, which relieve stress, boost our mood, and increase the pain threshold. For this exercise all you need is a journal or blank paper, music and about 15 minutes of your time.

• Sing without music. Choose a song you know from memory; spend roughly three to five minutes singing your song. Be present, think about the words, enjoy singing it, put your heart into it. Afterwards, note how you felt before you sang the song, include emotions, thoughts and bodily sensations. Then note how you felt after you sang the song. Include emotions, thoughts and bodily sensations.
• Sing with music. This time, play a favorite song and sing for the full length of the song. Be present, listen to both lyrics and music. Afterwards, note how you felt before you sang the song, include emotions, thoughts and bodily sensations. Then note how you felt after you sang the song. Include emotions, thoughts and bodily sensations. Compare differences between singing a song with and without music accompaniment.
• Mindfully play an instrument. If you currently own and play an instrument, use that for this exercise, if you do not own or play an instrument, enjoy a makeshift instrument. Dry rice in a glass jar, or even lightly drumming on a table top. If you want a truly magical experience, try playing water glasses, a super easy and gratifying endeavor! Play in any manner you like for three to five minutes. Afterwards, note how you felt before you played, include emotions, thoughts and bodily sensations. Then note how you felt after you played. Include emotions, thoughts and bodily sensations. Compare differences between singing a song and playing an instrument.
• Reflect. Consider your thoughts about how music impacts your mood, thoughts and emotions both before this exercise and now at its conclusion. Do you notice anything different in how you view the power of music?

Mindful Music Moment

A mindful music moment exercise provides a simple break from the everyday demands and offers an effective method for stopping negative thoughts and irritability. Using a mindful music moment with children, presents a fun activity for settling down high energy moments.

• Use a mindful check in. Start with a five minute rest, using mindful breathing. Try to exhale twice as long as you inhale. Inhale for a count of two, exhale for a count of four. With children keep the mindful check in to 2 minutes, and use simple slow deep breathing.
• Choose a song for listening; for children keep it short or only play a one to two minute portion of the selection. Maintain mindful breathing and pay close attention to the music of the song, not so much the lyrics. Stay present, listen well.
• Reflect.
  • What instruments did you hear?
  • What emotions did you feel? For children, you can print out “faces” showing emotions and have them choose the ones they felt.
  • Where in your body did you feel the music? Children can point to the body parts.
  • What thoughts came into your mind?

Mellow Music Moment

A mellow music moment is a contemplative mindfulness exercise. Offering a respite of stillness, I enjoy this practice at the end of the day and in the nice weather prefer listening outside with headphones. Actually, I recommend headphones whether you listen inside or outside, as they eliminate distractions and allow for a clear music experience.

I use this exercise in three ways: first, to listen to a favorite music selection, second, to listen to an unfamiliar selection and third, to listen to a worship selection. The choice depends on the outcome I desire, more explanation in the instructions below. Try each one at various times, while you certainly could do them “back to back”, the intention is not to do so.

favorite music selection

• Begin with a Mindful Check In. Spend a moment or two before transitioning into an attitude of prayer noticing any difficult thoughts or emotions. Gently place them in God’s hands before beginning the exercise. Maintain mindful breathing before, during and immediately after the exercise.
• Play your music selection. I highly recommend instrumental only selections for this exercise. Lyrics distract and can hyper-excite the thought processes. I adore classical music, or Pandora and Spotify offer dozens of stations with inspirational or other instrumental selections from many genres.
• Just listen. No agenda here; your experience will vary each time you do this exercise. Listen to the tempo, tone, specific instruments, the nuance of the notes played. What thoughts or memories surface? Observe without engaging, judging or resisting. Bring your focus gently back to the music. Familiar selections may evoke memories, if painful, breathe slowly through the moment.
• Reflect. Take a few moments connecting with your thoughts, emotions and bodily sensations. What is different? What is the same? Do you feel calmer? Was this music selection a good one for this moment?

unfamiliar music selection

• Begin with a Mindful Check In. Spend a moment or two before transitioning into an attitude of prayer noticing any difficult thoughts or emotions. Gently place them in God’s hands before beginning the exercise. Maintain mindful breathing before, during and immediately after the exercise.
• Play your music selection. I highly recommend instrumental only selections for this exercise. Lyrics distract and can hyper-excite the thought processes. I adore classical music, or Pandora and Spotify offer dozens of stations with inspirational or other instrumental selections in many genres. For this exercise I often choose a selection from an artist I know, so the music is a genre I prefer, but the selection unfamiliar. Listening to a completely foreign genre provides many benefits and you may find something new you enjoy!
• Just listen. No agenda here. Listen to the tempo, tone, specific instruments, the nuance of the notes played. What thoughts or memories surface? Observe without engaging, judging or resisting. Bring your focus gently back to the music. As an unfamiliar selection, it may evoke memories, if painful, breathe slowly through the moment.
• Reflect. Take a few moments connecting with your thoughts, emotions and bodily sensations. Compare the differences between listening to a favorite music selection and this previously unheard selection. Did you listen more attentively? Connect with thoughts and emotions resulting from this selection. Was this a good choice for this moment?

worship music selection

The intention for choosing worship selection seems obvious, but consider a more open approach to this music selection. Allow the music to direct your worship; leave preconceived ideas of words, praises, even attitudes of worship outside this experience.

• Begin with a Mindful Check In. Spend a moment or two before transitioning into an attitude of prayer noticing any difficult thoughts or emotions. Gently place them in God’s hands before beginning the exercise. Spend a moment or two with your intention of worship, asking God to direct this time. Maintain mindful breathing before, during and immediately after the exercise.
• Play your music selection. I highly recommend instrumental only selections for this exercise. Lyrics distract and can hyper-excite the thought processes. Even good hymn lyrics or popular praise song lyrics, may seem appropriate, but like all music they are designed to evoke specific emotions; we want a fresh worship experience directed by God. Amazingly, Pandora and Spotify offer dozens of stations with inspirational instrumental selections in many genres.
• Just listen. Spend the first moment or two simply focused on God, asking Him how He desires you to worship today. Thoughts or memories may surface, observe them and let them go. Bring your awareness back to the music. How is God leading you to worship Him? As you listen, what attributes of God surface most prominently? Prayerfully worship Him as He guides you through the music.
• Reflect. Take a few moments in contemplative gratitude. How did God through the music lead you to worship? If you chose a familiar hymn or praise song, how did you respond to the instrumental rendition? Compare the differences between hearing or singing the lyrics and simply hearing the music. Were you surprised by the direction of your worship? Did your worship differ from the “theme” of the song?

the power of music

An exquisite gift from God, music boasts benefits to the neurological, cognitive and behavioral functions of the brain. Researchers note the benefits regardless of genre, but a study out of The University of California, Irvine reported remarkable increases in IQ test scores and spatial reasoning in those students who listened to classical music, specifically Mozart! This same result flows from another study done on elementary schools students by Stanford University.

Remarkably, when coupled with mindfulness, music’s benefits increase exponentially. Studies done by Harvard Health and Oxford Academic revealed decreased anxiety before and decreased pain after surgical procedures in those who engaged in mindfulness music practice pre and post op. I write often about the extraordinary results of mindfulness, which multiply in combination with music or art therapy. Why not schedule a musical mindfulness respite this week and find out for yourself?