A Step-by-Step Guide to Engaging with Music Safely
You do not need to be a professional musician or attend formal therapy sessions to reap the wellness rewards of music. You can create a therapeutic music practice right in your own home. The key is to be intentional and mindful. Here is a simple guide to get you started.
Step 1: Define Your Goal and Set the Mood
Before you press play, ask yourself what you hope to achieve. Is your goal to relax after a long day? To feel more energized in the morning? To reminisce about happy times? Your goal will guide your music choices. If you want to relax, choose music that is slow, has a consistent rhythm, and features gentle instrumentation. If you need an energy boost, pick something with a faster tempo that makes you want to tap your feet.
Step 2: Curate Personalized Playlists
Generic playlists can be nice, but personalized ones are far more powerful. Spend some time creating collections of songs based on different goals or eras of your life. Consider these ideas:
- A “Calming” Playlist: Fill this with slow classical music (like works by Debussy or Satie), soft instrumental pieces, nature sounds, or ambient music. This is perfect for meditation, reading, or winding down before sleep.
- An “Energizing” Playlist: This should feature upbeat songs that make you happy. Think of the music you loved in your late teens and twenties—big band, early rock and roll, Motown. This is great for listening to while doing light housework or gentle morning stretches.
- A “Memory Lane” Playlist: Include songs from important life milestones: your wedding song, a tune from a favorite movie, songs your parents loved, or music that was popular when your children were young. This playlist is wonderful for sparking conversation and joyful reflection.
Step 3: Create a Safe and Comfortable Listening Environment
Your surroundings play a big role in how you experience music. To ensure safety and maximize the benefits, prepare your space.
- Choose a Comfortable Seat: Sit in a supportive chair, especially if you plan to listen for a while. If you might be inspired to move, make sure you can get up and down easily.
- Remove Hazards: Clear the area of any tripping hazards like loose rugs, electrical cords, or clutter on the floor. Good lighting is also important.
- Set a Safe Volume: The music should be loud enough to be enjoyed but not so loud that it could damage your hearing or be disruptive to others. If you live with others, consider using comfortable, high-quality headphones.
Step 4: Explore Both Receptive and Active Engagement
Therapeutic music is not just about listening; it can also be about participating. Try incorporating both approaches into your routine.
- Receptive Music (Listening): This is the practice of mindful listening. Close your eyes and try to focus only on the music. Pay attention to the different instruments, the melody, and the feelings the song evokes. This simple act of focused listening is a form of meditation.
- Active Music (Participating): You don’t need to be a trained musician to be an active participant. Sing along to your favorite songs—singing is a great breathing exercise! Tap your feet or clap your hands to the beat. If you have simple percussion instruments like a maraca or a small drum, play along. For those interested in a group setting, look into local community or church choirs, which offer wonderful social and health benefits.
