Most people have experienced the relaxing effect of music—from the
soft strains of a flute playing in the background during a massage, to tuning
out the world with your headphones during a grueling commute on public transit.
With hectic schedules, busy families, financial pressures and
life’s many complications, stress can permeate every aspect of daily living.
Whether you’re experiencing more persistent stress or just looking to enjoy the
many health benefits of increased relaxation, music can play an important role.
It has the power to engage the body, mind and spirit and carry you into a more
relaxed state.
Listening to music may evoke memories, images or scenes. This is
how music soundtracks help “tell” the story of a movie. We can all
intentionally create soundtracks for our lives, and music therapist Jennifer
Buchanan guides us in doing just that in her book, Tune In: Use Music
Intentionally to Curb Stress, Boost Morale and Restore Health. Buchanan says
that by choosing to listen to music that you associate with calming memories,
images or scenes, you can distract yourself from the negative thoughts that are
worrying you. Music can also help engage your creative, problem-solving mind so
that you can come up with constructive solutions for the worrisome situation.
Purposefully chosen music can also evoke the physical sensations
of actually being in those relaxing scenarios. Whether you’re lying down and
listening to a slow-paced symphony, or letting loose on the dance floor to a
loud, thumping beat, music can give you a physical release from stress.
Attending a concert, creating live music with a group of people,
or even singing along with the radio can help us to feel connected to a world
outside ourselves, and sometimes to a deeper spiritual presence. Indeed, music
has a major role in most of the world’s religions. Although the use of music as
a healing modality dates back to the writings of Aristotle, music therapy was
first identified as a profession following WWI and WWII when it was used with
veterans who had a variety of issues, including post-traumatic stress disorder.
In her book, Jennifer Buchanan shares the story of her first
meeting with a music therapy client with post-traumatic stress disorder. Before
they met, he had closed himself off from the world and spent most of his time
in his room. When he first met Jennifer and listened as she sang familiar songs
just one of the many ways that music therapists use music to enhance the health
and wellbeing of their clients, the experience brought a spark of life back
into his eyes. Soon, he was expressing that aliveness in other ways, by
expanding his activities and more closely interacting with the people around
him.
When it comes to relieving stress, Buchanan says that it’s not the
speed of music that is the key—for some people, it is fast music that is
relaxing—but finding your own personalized music prescription for stress. She
suggests that you first identify which style, speed, instrument or voice seems
to soothe you. Choose a piece of music
that has those qualities, and then spend 20 minutes immersing yourself in the
relaxing power of music. Find a
comfortable place to sit or lie down near the speakers, or wear a comfortable
pair of earphones. Turn on the music,
ensuring that the volume is high enough to capture your attention yet low
enough to not hurt your eardrums. Take a
few minutes to observe your breathing, shifting your mind from the external to
the internal. Turn your focus entirely
to the music and hold it there. Follow the melody, or pay attention to the
pauses in the music. If you find yourself drifting away, gently bring yourself
back to the sound. Repeat often for a
long-lasting effect.
Research suggests that your mood will improve and your stress will
be greatly reduced by this intentional music listening.
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