Listening to music for meditation or mindfulness

Mindfulness and meditation are techniques that help people focus their minds, manage stress, and reduce anxiety. There are many different techniques. Listening to music with attention is a simple and effective way to practice calming the mind.

If you need ideas for musical selections, see this post on releasing stress from the Counseling Service at the University of Nevada, Reno (UNR). I particularly like the last one on their list for meditating: Weightless by Marconi Union.

This list of practice steps is based on suggestions from articles posted by VeryWell Mind in addition to the one noted above from UNR

• Pick a piece of music or song that you enjoy and that you think will help you relax.

• Check in with your body and mind. Notice how your body feels, what emotions are coming up, and whether your mind is busy or quiet.

• Sit or lie down in a comfortable position.

• Cover up with a cozy blanket.

• Set a timer, if that seems helpful.

• Close your eyes and relax your muscles.

• Listen to your music, gently keeping your attention on it. If your mind starts to drift, notice that and bring your attention back to the music.

• When your session with the music has finished, check in, again, with your body and mind. Do they feel different at the end of this music meditation that they did at the start?