Tips for Music & Relaxation

Music can be a wonderful tool in helping us feel more relaxed. Keep in mind, using music for personal relaxation without a music therapist is not considered music therapy as it is missing the vital component of the therapeutic relationship with the trained music therapist. If you are seeking a relaxing experience on your own, I encourage you to focus solely on the music. It is easy to listen to music while we are doing chores, stuck in traffic, doing yoga, etc. (and these can be great ways to promote relaxation or productivity). However, take the time to be mindful and focus on the music. 

Here are a few tips for using music as a tool for relaxation:

1. Select a song or a few songs to make a relaxation playlist. When choosing songs, here are some suggested qualities to look for (keep in mind that music is very subjective and what one person might find relaxing could be stressful or triggering for you; trust your instincts in your music selection):

   1. Slow- Around 50-70 beats per minute

   2. Instrumental- Lyrics can be distracting, but if the lyrics are simple and promote positive emotions, then take that into consideration.

   3. Predictable- Try to find a song that is steady and does not have a lot of changes in volume, speed, etc. 

   4. Simple- Look for songs that only have a few instruments or vocals playing at once rather than a full orchestra. 

   5. Suggestions: “Spiegel im Spiegel” by Arvo Part or “Common Threads” by Bobby McFerrin

2. Find a quiet place to relax without interruptions.

3. Sit in a comfortable chair with your feet flat on the floor.

   1. Alternatively, you can lie down as well.

4. If you feel comfortable doing so, close your eyes.

5. Turn on the music.

6. As you are listening, take deep breaths and focus on the different sounds and qualities you hear in the music, such as volume, speed, rhythms, specific instruments, etc.

7. When the song is over, take a few deep breaths and note how you are feeling.

   1. If you notice that the music brought up strong emotions, you may want to use a different song next time. 

For questions or to learn more information about music therapy and relaxation, contact us. 

Note: These tips are not intended for crisis interventions. If you or a loved one is experiencing a crisis, call 911 or contact the National Suicide Prevention Lifeline at 1-800-273-TALK (8255) or Live Online Chat.

References:

Abbott, E. (2017). Qualities of sedative music [PowerPoint Slides].