I
had contemplated researching and writing my own piece on how to best utilize
music during therapy in general and specifically with regard to my own recovery. However, I found an article that has more or
less already accomplished the former while I’ll save the latter for a future
post. I better understand why music has
been such an integral aspect of my life, and now I can’t imagine not
integrating music into my recovery.
 |
| Thanks to www.chapterscapistrano.com |
My
point is more that you should integrate music into your recovery and therapy in
some way. The following was guest
written by Frank Fitzpatrick, Director / Founder of EarthTones, a
multi-Platinum producer, Grammy-nominated songwriter, and award-winning
filmmaker.
1. Starting Out Right – Rise with
Music
Imagine
if the sun bolted into the sky each morning like the sudden switching on of a
floodlight, or if every day started with a sonic boom. That’s what it may feel
like when you wake up to a clock radio blaring the morning news, a soda
commercial, or just buzzing a harsh alarm.
Consider
being a little kinder to yourself. Try waking to a familiar piece of music that
eases you into the day like a beautiful sunrise, or a lover’s caress, and
starts you out in a good mood. This is easy to program if you have a smart
phone that allows you to assign a song as your alarm.
Once
you are up and moving, fill your room with beautiful and inspiring music.
Create a playlist or CD of music that relaxes and inspires you. A positive
morning music ritual is a sure way to start your day off in a better mood and
keep your busy mind from dragging you back into the worries of yesterday, today,
or tomorrow.
If
you want to take the positive effects of listening to music to another level,
try singing. Singing is one of the best ways to shift the vibrations of our
thoughts and the very cells of our body, helping slow and regulate breathing
and promote relaxation. Sing in the shower; sing in the car; hum a lullaby
before you go to sleep. You can sing “a capella,” or to a recording. Don’t
worry if you think you are a “good” singer or not; this is not about performing
or putting yourself in another stressful situation. Just enjoy the feeling of
melody moving through you.
If
you’re going to sing, pick songs you know will put you in a better mood,
inspire you, or help you relax. Pay attention to how different you feel after a
few minutes of singing aloud, and make note of the songs that make you feel
best so you can return to them when you need them most.
Whether
you are a well-versed musician or just beginning to learn how to play an
instrument, spend a few minutes in the morning playing music. It can be simple
scales or rudimentary exercises, a favorite song, or something improvisational.
Playing music is like a mega-vitamin, engaging more areas of the human brain
than any other activity. Music’s ability to help us shift thought patterns and
moods, and even improve our physical well-being, is quite remarkable.
It
is important, however, that you approach the exercise with a positive attitude
and avoid taking on something too challenging that might lead to frustration or
negative self-judgment about your skill level. There is a reason they call it
“playing” music and not “working” music. The point is to connect to your
instrument in a positive, relaxed, and joyful way, and then let the vibration
of the music do its magic. The more you can be present and truly enjoy the
experience, the more it will help keep the stress at bay.
Unfortunately,
our brain is built with a negativity bias. Due to pre-historic man’s primary
need for survival and self-preservation, our brain has more neurons dedicated
to respond to and process negative thoughts and stimuli than positive ones. We
tend to hold onto those negative impressions longer and repeat them more often,
either consciously or subconsciously, reinforcing those anxiety and fear
producing vibrations. This is one of the reasons it can be difficult to pull
ourselves out of that downward spiral when we feel overwhelmed with stress and
anxiety.
Although
it takes more effort to trigger the part of our brain that reassures us it is
okay to relax, music can help us do so. One of the keys to breaking repeating
negative thought patterns that fuel stress is to create new and stronger
positive ones. This is the reason for repeating positive affirmations, focusing
on more self-assuring thoughts, or chanting mantra—to reprogram our brain, all
the way down into our subconscious.
Adding
music or melody to those positive thoughts engages more areas of the brain and
can help us, over time, reprogram our general demeanor or basic outlook, making
us less susceptible to stress triggers. A mantra can be a couple of syllables
or an entire phrase or verse. It can come from a sacred prayer, a familiar
hymn, a tune you create, or a short refrain from your favorite song–something
that encapsulates the feeling you want to create. The repetition of the mantra,
especially if set to music, can be a great technique to use as a daily
practice, or one to turn to whenever you start to feel stressed or overwhelmed.
Accompanied by your clear intention and a little faith, you will be able to
transform yourself to a more centered, relaxed, and joyful state. The more
emotion and the greater the number of repetitions you do, as well as the more
frequently you do the practice, the stronger the effect will be.
If
you have a daily exercise routine, try taking music along with you. A morning
walk or run, or even yoga or stretching, can become easier and more enjoyable
if you have music as your personal coach and companion. Again, it is important
for you to choose music that works for you and that you know will have the
effect you are trying to achieve. This may take a little trial and error to
sort out at first, so be sure to take note of the musical selections that help
you feel inspired and promote a sense of personal wellbeing.
Movement—whether
walking, stretching, yoga, running, playing sports, or other kinds of
workout—can also be one of the best ways to eliminate built-up tension and
lactic acid that gets trapped in our bodies and creates stress and disease.
Adding music can enhance the effect.
For
a great daily routine to manage stress, try what I like to call the 3Ms: Music,
Movement, and Meditation. A good blend of 10 – 20 minutes of each on a daily
basis will transform your life. If you don't know how to meditate, try a
different meditative practice like journaling, stretching, or reading something
that inspires you.
I
don’t know about you, but one of the quickest ways I become stressed is by
sitting in gridlock traffic and worrying that I might be late for an important
appointment. Unfortunately, getting stressed or worrying about it doesn’t make
the time go slower nor the traffic move faster. Because a traffic jam is one
situation where it is difficult to change the external circumstances, we must
resort to changing our own internal state to avoid and relieve stress. You can
always use the commute time to catch up on the news and your phone calls, but
the secluded environment of a car is the ideal place to practice shifting your
mood through music.
Keep
a collection of your music in your car that helps you de-stress, release
tension, or lift your spirits. Singing along will take the effect to another
level. If you are sharing the ride, encourage the others to join you as you
explore musical ways to improve the quality of your life and your relationship
with others and the world around you. You might do this by simply agreeing on
some relaxing background music to play behind your morning dialog, sharing your
favorite new music with one another, or finding something you all enjoy and
singing along together. If you have a regular commute, it can be a great time
to listen to a variety of music to explore what works best for you and
determine what you will want to add to your driving playlist.
Work
environments are often quite stressful. This can be especially true when there
are several different personalities in the same space, or when overwhelming
work pressures are compounded by office politics or an individual’s personal
issues.
The
right background music can help everyone work through routine tasks in a better
mood, and listening to inspiring music on breaks can help us recharge our own
systems. Relaxing background music can also help mask potentially annoying
distractions in noisier work environments.
Just
like in a family household, however, different people at work may have quite
different musical likes and dislikes. Music that is relaxing or inspiring for
one person may be annoying to another. Sharing musical preferences and
introducing our musical discoveries to co-workers can sometimes be a good way
to build stronger interpersonal relationships and understanding, which in turn
helps diminish stress created through prejudice or lack of communication and
acceptance. Discovering common musical interests within shared environments
helps build a more connected and nurturing community at the office.
When
choosing locations to eat, hold business meetings, or visit with friends, be
conscious of the sound environment, including the noise level and type of music
that is played. Loud noisy environments, as much as we try to ignore them, can
contribute to unconscious stress and tension build-up without us even knowing
it.
Just
as eating junk food increases stress and toxicity in our system, an unconscious
or unhealthy sonic diet can do the same. Quieter environments, with more
soothing and relaxing music, will help you relax more naturally.
There
is more than one way to listen to music. We can let it play in the background
while we give our attention to something or someone else, or we can become
actively involved in the listening process. “Active Listening” engages more
areas of the human brain and resonates more deeply in the cells of our bodies.
This makes it a more powerful process for transforming our thoughts and
emotions. Active Listening, however, requires you to give your full and
undivided attention to the sonic experience.
Start
by eliminating any distractions and choosing a slower piece of music with which
you resonate deeply. Then close your eyes, slow down your breathing, and tune
into something inside the music with which you can follow along—like the melody
or a particular instrument.
Taking
a few minutes out from the computer, the phone, internal mind chatter, and the
worries and stress of work and life, to stop and actively listen to a piece of
music, can serve as a great tune up–to de-stress, recharge, or simply enjoy a
musical journey through the fields of your imagination.
Instead
of rushing to catch the evening news, jumping on the Internet, or flipping
through the TV channels to unwind when you finally arrive home, try making
music part of your end-of-day unwinding ritual. Put all the connections to and
from the outside world on pause and replace it with a few of your favorite
tunes. This time however, instead of practicing Active Listening, let the music
do the work. If there is too much distraction in your home, try lying down with
some headphones and an eye pillow. Allow the sound to move through you and
simply let go—of your thoughts, of your day, of your stress. Ease your
transition from the challenging world outside, and slip into the healing world
of sound.
If
you are a parent and find the kids to be a big contributor to your stress,
teach them to join you. You can share the same musical selections together or
have each family member listen to their own music on headphones during the
designated time. Music is a great resource to help parents manage the
sometimes-overwhelming energy of their children.
Playing
music with others in a caring and supportive environment can be a great way to
channel pepped up energy from frustration or stress. Join a drum circle or
local choir or band, or play music with friends or family members at home.
Remember to “play.” The key to playing music for fun and relaxation is to be
sure all the participants agree that the main purpose is for everyone to enjoy
themselves and the music making process, so there is no competition or fear of
being judged. There is a kind of shorthand communication and physiologically
entrainment that can take place when people play music or sing together. With
the right balance, performing in a group can be a great outlet to alleviate
stress and break the patterns of the day.
12. Daily Groove – Dance with Music
Dancing,
and especially dancing to music, is an incredible way to reduce stress and land
you in a better mood. You receive all the benefits of physical exercise and
Active Listening while having fun. Simply add a few cools moves to your
five-minute tune up, dance around your home or office alone, or join your
partner or group of friends dancing out on the down. Taking a dance class can
be a great way to raise your spirits, release your stress, improve your health,
and help you feel more confident and relaxed when you decide to step out.
If
you are someone who worries that dancing is not a productive way to spend your
time, you can relax about that, too. According to a report in the New England
Journal of Medicine, dancing can even make you smarter. The author of the study
claims that one of the best things we can do to improve our cognitive functions
is to dance in rhythm with music.
I
am often asked: What music should I listen to if I want to relax, be happier,
and feel more in balance? The answer can vary widely for different individuals.
Although music has been scientifically proven to be beneficial on a number of
levels, musical preferences are very subjective. One thing that is for sure,
however, is that we want to be conscientious about the music we choose to
listen to and the musical and sonic input that we expose ourselves to.
Music
is a powerful alchemy that affects our perceptions, emotions, and physical
well-being, whether we are paying attention or not. As much as music can relax
us, the wrong music can agitate us and add to our stress. Typically slower,
more pattern-oriented music can help regulate and relax our systems, and more
up-tempo music can get us up-and-going. Happier songs can often lighten the
mood quickly, and sometimes bring back fond memories.
Even
sad songs can sometimes help us process heavy emotions we need to move through
before we can shift to a new and happier place. Other times, a session of hard
rock music can help us release our anger before we can calm down enough to
relax.
Lyrics
also affect us. Like mantras, these words and ideas are implanted into our
subconscious through the music, reinforcing thought patterns that can affect
our mood or outlook. I usually recommend omitting songs that have harsh or
condescending lyrics, or that don’t emotionally resonate with you on a deep
level.
Happiness = Life with Music
Try
one or two of the above suggestions. The key to determining what works best for
you is to pay attention to how you feel—before, during, and after listening,
singing, or playing. Note the state of your mood when you start versus after
you are done. Ultimately, it will be most effective to create your own
playlists or choose a couple CDs of music you have discovered to be most
effective at helping to improve your mood and alleviate your stress. The one
thing I can guarantee you is that life feels better with music.
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