Music meditation is something I practice before I step out of my bed as soon as I wake up. Some days when I am low on time, I may meditate while washing my face and brushing my teeth for my morning routine. Focusing on the music can help to set the mood for your entire day, slow your breathing pattern, and create other stress-inducing changes. While music meditation is most effective in a 20-minute increment, even meditating for one song can help reduce stress and create positive energy.
This means finding music that you enjoy listening to that is speaking life in a positive manner. Some people even do better with music that doesn’t have lyrics so they can focus on the melody and each instrument in the music.
Many people think they need to sit with their legs crossed a certain way or use a meditation cushion, but all you need to do is be in a position you feel is comfortable. Some people avoid lying down because they fall asleep this way if they’re tired, personally I love meditating while laying in bed. You just need to try multiple ways and find what’s right for you. If you want to remain still while meditating, you can close your eyes, relax your muscles, and breathe through your diaphragm. Let your shoulders, your belly, and even the muscles in your face relax. Breathe in deeply through your nose, gently expanding your belly rather than your chest, then exhale through your mouth.
If you find yourself thinking about other things redirect your attention to the present moment, the sound of the music, and the feelings in your body that the music evokes. Try to really feel the music. There are times I can’t stop smiling at different music, while other times I have a waterfall of tears streaming down my face. Listen to the lyrics and say them in your mind. You do not want to physically speak out loud.
As thoughts come into your head, gently let them go and redirect your attention to the sound of the music, the present moment, and the physical sensations you feel. The goal of this practice is to quiet your inner voice and just be in the moment.
- You may want to start out with just one or two songs and work your way up to longer meditation practice.
- If you find that the music brings out negative thoughts, memories, and internal dialogue, switch to a different type of music. You may need to start with instrumental music versus music with lyrics. There are many forms, including classical, jazz, new age, and more, and it can be less distracting than music containing lyrics.
- You can time your practice with the number of songs you choose so you do not have to worry if you are taking more time than you have to give.
- If you find yourself ‘thinking too much’, don’t beat yourself up. this is natural for those beginning meditation practice. Instead, congratulate yourself on noticing the internal dialogue, and redirecting your attention to the present moment.
- Always remember that you control the narrative and what energy you allow into your life.
Below are just a few songs from my lyrical playlist. Some I use to invoke positive thoughts and some I use when I’m sad to bring on the tears and cleanse the feelings of sadness. Sometimes you must sit with the sorrow in order to release it and move forward.
Cranes in the sky
Don’t Touch my Hair
Just like water
I get out
Instrumental Music on YouTube
A Moment of Peace Meditation (https://youtu.be/xINL9068Yvg )