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Using
Music for Transformation & Healing
Article by Howard Richman of Sound Feelings
Publishing, Tarzana, California
-
1
Select Appropriate Music.
Most of us choose music that we
“like” but will this give us the
best results? In fact, often the music
we are least attracted to will have the
greatest benefit (when played in the
right sequence). Let’s say you are
very angry. So your first instinct is to
put on some really angry music. Does it
really help, or does it kind of
perpetuate how you feel? Yet, on the
other hand if you play some light and
happy music, by comparison to how you
are currently feeling, it will probably
make you feel angrier! As you see,
selecting music is not a simple one-shot
process.
-
2
Consider Music Sequencing.
Sometimes it is necessary to first
choose music that totally matches your
current mood rather than the mood you
wish to acquire. Consider arranging a
series of different musical compositions
in sequence that are customized just for
your needs. For example, if you are
dealing with depression, select a
composition which represents depression
in its extreme form, to you. Follow this
with one that is only mildly depressing.
Then select a neutral composition, and
end with a composition which is clearly
uplifting and motivating. Listening to
music in a sequence like this allows for
your current stress level or mood to be
first honored and then to be gradually
transformed.
-
3
Speakers Are Ideal.
It is ideal to listen to the music
through speakers rather than headphones
so that the cells of the body themselves
may “listen” to the sound.
-
4
Prepare Yourself to Listen.
Take off your shoes. Stand relaxed, sit
or lie down and breathe.
-
5
Listen All the Way Through.
It is preferable to listen to the
musical composition all the way through,
without interruption. This allows for
the optimum response to the
transformation process.
-
6
Foreground, Not Background.
We all have the tendency to use music
for the background of other activities.
Try developing the technique of just
listening to the music, not doing
anything else. This way, you will get
the best benefit.
-
7
Your Response is What is Important.
It is through your response that the
emotional/cellular memory may be
released. Do not think that you have to
just stay still and concentrate on the
music! In fact, if the music inspires
you to get up and do something or your
mind begins to wander, allow, allow,
allow! Allow all responses without
judgement. On the other hand, do not
begin listening to the music while you
are already doing other unrelated
activities. The important thing is to
let the music embrace you totally.
-
8
Listen Actively, Not Passively.
Allow the music to reach your inner
feeling, and respond freely to it.
Everyone has a different manner of
expression. You may experience visual
images, thoughts, movement, an
intensification of emotion, physical
vibrations, sleep, or nothing at all.
-
9
Observe Mind/Body Connection.
A lot of research has been done recently
showing that there is a definite
connection between the mind and the
body. (Actually this refers to the
emotions too but it sounds succinct to
say “mind/body.”) Even though music
healing is often related to relaxation
and emotional issues, there is the
likelihood that this indirectly could
have a benefit on physical illnesses as
well.
-
10
Enjoy the Silence!
When the music stops, it is suggested
that you bask in the silence for many
moments. This will help integrate the
feelings.
-
11
Use a Journal.
If you wish to record your progress in a
journal, it can be helpful, but it is
not necessary.
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Relaxation is more than
simply having peace of mind, resting or enjoying a
hobby. Deep relaxation can help you manage stress, and
stay alert, energetic and productive.
You may think that taking a few minutes to unwind at
the end of the day is all the relaxation you need.
Unfortunately, a few minutes won't provide the
stress-reducing benefits of deep relaxation.
When you truly relax, you eliminate tension from your
body and your mind. And if you're experiencing a lot
of stress in your life, you need to make time to
relax. Otherwise, the negative effects of your body's
stress response — which may include headaches,
insomnia or increased risk of heart disease — can
harm your health.
Learning to relax doesn't have to be difficult. Try
some simple techniques to get started on your way to
tranquility and the health benefits it provides.
Why relax?
With so many things to do, it's easy to put off taking
time to relax each day. But in doing so, you miss out
on the health benefits of relaxation. Relaxation can
improve how your body responds to stress by:
Slowing your heart rate, meaning less work for your
heart
Reducing blood pressure
Slowing your breathing rate
Reducing the need for oxygen
Increasing blood flow to the major muscles
Lessening muscle tension
After practicing relaxation skills, you may experience
the following benefits:
Fewer symptoms of illness, such as headaches, nausea,
diarrhea and pain
Few emotional responses such as anger, crying,
anxiety, apprehension and frustration
More energy
Improved concentration
Greater ability to handle problems
More efficiency in daily activities
As you learn to relax, you'll become more aware of
muscle tension and other physical sensations caused by
the stress response. In time, you may even notice your
body's reaction before you take mental note of your
stress. Once you know what the stress response feels
like, you can make a conscious effort to switch to
relaxation mode the moment your muscles start to
tense.
Relaxation techniques
So how do you truly relax? These techniques can help
you get started. Don't be discouraged if you don't
feel the benefits right away. Be patient, take your
time and practice. And stay motivated by imagining the
peace and serenity you're learning to achieve.
Relaxed breathing
Have you ever noticed how you breathe when you're
stressed? Stress typically causes rapid, shallow
breathing. This kind of breathing sustains other
aspects of the stress response, such as rapid heart
rate and perspiration. If you can get control of your
breathing, the spiraling effects of acute stress will
automatically become less intense. Relaxed breathing,
also called diaphragmatic breathing, can help you.
Practice this basic technique twice a day, every day,
and whenever you feel tense. Follow these steps:
Inhale.
With your mouth closed and your shoulders relaxed,
inhale as slowly and deeply as you can to the count of
six. As you do that, push your stomach out. Allow the
air to fill your diaphragm.
Hold.
Keep the air in your lungs as you slowly count to
four.
Exhale.
Release the air through your mouth as you slowly count
to six.
Repeat.
Complete the inhale-hold-exhale cycle three to five
times.
Progressive muscle relaxation
The goal of progressive muscle relaxation is to reduce
the tension in your muscles. First, find a quiet place
where you'll be free from interruption. Loosen tight
clothing and remove your glasses or contacts if you'd
like.
Tense each muscle group for at least five seconds and
then relax for at least 30 seconds. Repeat before
moving to the next muscle group.
Upper part of your face.
Lift your eyebrows toward the ceiling, feeling the
tension in your forehead and scalp. Relax. Repeat.
Central part of your face.
Squint your eyes tightly and wrinkle your nose and
mouth, feeling the tension in the center of your face.
Relax. Repeat.
Lower part of your face.
Clench your teeth and pull back the corners of your
mouth toward your ears. Show your teeth like a
snarling dog. Relax. Repeat.
Neck.
Gently touch your chin to your chest. Feel the pull in
the back of your neck as it spreads into your head.
Relax. Repeat.
Shoulders.
Pull your shoulders up toward your ears, feeling the
tension in your shoulders, head, neck and upper back.
Relax. Repeat.
Upper arms.
Pull your arms back and press your elbows in toward
the sides of your body. Try not to tense your lower
arms. Feel the tension in your arms, shoulders and
into your back. Relax. Repeat.
Hands and lower arms. Make a tight fist and pull up
your wrists. Feel the tension in your hands, knuckles
and lower arms. Relax. Repeat.
Chest, shoulders and upper back.
Pull your shoulders back as if you're trying to make
your shoulder blades touch. Relax. Repeat.
Stomach. Pull your stomach in toward your spine,
tightening your abdominal muscles. Relax. Repeat.
Upper legs.
Squeeze your knees together and lift your legs up off
the chair or from wherever you're relaxing. Feel the
tension in your thighs. Relax. Repeat.
Lower legs. Raise your feet toward the ceiling while
flexing them toward your body. Feel the tension in
your calves. Relax. Repeat.
Feet.
Turn your feet inward and curl your toes up and out.
Relax. Repeat.
Perform progressive muscle relaxation at least once or
twice each day to get the maximum benefit. Each
session should last about 10 minutes.
Autogenic relaxation
Autogenic means something that comes from within you.
During this type of relaxation, you repeat words or
suggestions in your mind to help you relax and reduce
the tension in your muscles. Find a peaceful place
where you'll be free of interruptions. Then follow
these steps:
Choose a focus word, phrase, or image you find
relaxing. Examples of words or phrases include
"peace" or "I am peaceful". This
is called a mantra.
Sit quietly in a comfortable position.
Close your eyes.
Relax your muscles, starting at your head, working
down your body to your feet.
Breathe slowly and naturally, focusing on your word,
phrase or image.
Continue for 10 to 20 minutes. If your mind wanders,
that's OK. Gently return your focus to your breathing
and the word, phrase or image you selected.
After time is up, sit quietly for a few minutes with
your eyes closed. Open your eyes and sit in silence
for a few more minutes.
Listen to soothing sounds
If you have about 10 minutes and a quiet room, you can
take a mental vacation almost anytime. Consider these
two types of relaxation CDs or tapes to help you
unwind, rest your mind or take a visual journey to a
peaceful place.
Spoken word.
These CDs use spoken suggestions to guide your
meditation, educate you on stress reduction or take
you on an imaginary visual journey to a peaceful
place.
Soothing music or nature sounds.
Music has the power to affect your thoughts and
feelings. Soft, soothing music can help you relax and
lower your stress level.
No one CD works for everyone, so try several CDs to
find which works best for you. When possible, listen
to samples in the store. Consider asking your friends
or a trusted professional for recommendations.
Combine movement with meditationYoga is a specific
system of exercises for reaching physical and mental
control and well-being. Tai chi is a slow, dance-like
martial art that focuses on concentration, stretching,
balance and grace. Yoga and Tai chi can help you
relax. They also help you maintain muscle and joint
flexibility.
Keep practicing
Relaxation is a skill. As with any skill, your ability
to relax improves with practice. Be patient with
yourself. Stay motivated to lessen the negative impact
of stress on your body and to experience a greater
sense of calm in your life.
By MayoClinic.com
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