Meditation is a mindfulness practice that involves focusing your attention on a particular sensation, sound, image, mantra, or other focal point. Music can be a helpful tool for bringing about a greater state of relaxation and providing a focal point as you build greater awareness. If you want to get started with music meditation, explore some of the following tips on using music as an effective meditative tool.
Innes KE, Selfe TK, Khalsa DS, Kandati S. Effects of meditation versus music listening on perceived stress, mood, sleep, and quality of life in adults with early memory loss: A pilot randomized controlled trial. J Alzheimers Dis. 2016;52(4):1277-1298. doi:10.3233/JAD-151106
Free Instrumental Music Download Meditation
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Salimpoor VN, Benovoy M, Larcher K, Dagher A, Zatorre RJ. Anatomically distinct dopamine release during anticipation and experience of peak emotion to music. Nat Neurosci. 2011;14(2):257-262. doi:10.1038/nn.2726
Music can have a profound effect on both the emotions and the body. Faster music can make you feel more alert and concentrate better. Upbeat music can make you feel more optimistic and positive about life. A slower tempo can quiet your mind and relax your muscles, making you feel soothed while releasing the stress of the day. Music is effective for relaxation and stress management.
Research confirms these personal experiences with music. Current findings indicate that music around 60 beats per minute can cause the brain to synchronize with the beat causing alpha brainwaves (frequencies from 8 - 14 hertz or cycles per second). This alpha brainwave is what is present when we are relaxed and conscious. To induce sleep (a delta brainwave of 5 hertz), a person may need to devote at least 45 minutes, in a relaxed position, listening to calming music. Researchers at Stanford University have said that "listening to music seems to be able to change brain functioning to the same extent as medication." They noted that music is something that almost anybody can access and makes it an easy stress reduction tool.
So what type of music reduces stress the best? A bit surprising is that Native American, Celtic, Indian stringed-instruments, drums, and flutes are very effective at relaxing the mind even when played moderately loud. Sounds of rain, thunder, and nature sounds may also be relaxing particularly when mixed with other music, such as light jazz, classical (the "largo" movement), and easy listening music. Since with music we are rarely told the beats per minute, how do you choose the relaxation music that is best for you? The answer partly rests with you: You must first like the music being played, and then it must relax you. You could start by simply exploring the music on this web page. Some may relax you, some may not. Forcing yourself to listen to relaxation music that irritates you can create tension, not reduce it. If that happens, try looking for alternatives on the internet or consult with Counseling Service staff for other musical suggestions. It is important to remember that quieting your mind does not mean you will automatically feel sleepy. It means your brain and body are relaxed, and with your new calm self, you can then function at your best in many activities.
Classical Indian Music for Healing and Relaxing
Gayatri Govindarajan, "Pure Deep Meditation" track. Lovely and rhythmic music played on the veena, the most ancient of the Indian plucked-instruments, with nature scenes.
These instrumental pieces are performed by Jasper James "JJ" Chen, M.D.
JJ is an amateur classical pianist and neo-classical composer who is a current resident physician in psychiatry and leadership preventive medicine at DHMC and the Dartmouth Institute for Health Policy and Clinical Practice.
Hymn Tune Meditations for brass band published by The Salvation Army during the twentieth century stand as a contemporary microcosm of the intricate relationship between ecclesiastical control in matters of text and doctrine and the desire for freedom of musical expression in instrumental music designed for Christian worship. The earliest repertoire of approved music (1800--1900) consisted exclusively of vocal transcriptions, ensuring early directives that S.A. instrumental music be referential, music with a textual message. Regardless of position in S.A. worship services or concerts the liturgical function of this music has not changed despite the development of a sophisticated repertoire of sacred brass music unique in Western Christendom.^ During 1901--19 the S.A. released several experimental forms in their band journals which became standard forms in the denomination's music. Among these was the Meditation, a composition based on a previously-composed hymn/song melody which attempts to portray several verses of the associated hymn text by means of original introductions, episodes, and codas linking contrasting orchestrations/arrangements of the successive verses. The Meditation process of composition flourished through voluntary contributions, leading to a variety of related forms for use in concert and worship (Prelude, Song and Hymn Tune Arrangement, Symphonic Variations, and programmatic works). Meditation works of the Initial Phase (1920--40) were most frequently modelled after music department efforts wherein the episodic material connecting the verse statements was clearly original. This material, in contrast to the four-square hymn tune, was rhapsodic in nature, displaying the arranger's subjective response to the text under illustration.^ Later works in this period demonstrated attempts by new composers to unify the entire form through musical means by deriving most or all of the episodic material from the tune under development, the most common device being that of deriving a theme or motive from the melodic and/or rhythmic incipit of the tune. The eventual dominance of these classic process forms (Classic Phase, 1940--60; Current Phase, 1960--80) was the result of the need for musical coherence as an artistic balance to the requirement of textual associations in Meditation forms.^ Part I: Historical and musical analysis of each form; II: Appendices, Musical Examples, Tables, Oral History Project. ^
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"It depends on your frame of reference, and the kind of music that you listen to, as to what you will consider to be meditative," Richard Wolf, an Emmy-winning composer and author of the book In Tune: Music as the Bridge To Mindfulness, told Mashable. "What is going to hold your intention and lead you into a frame of mind that's calm and steady."
Aluna uses some of the sounds associated with New Age music in her mixes while creating something refreshing in the process. In Aluna's hands, meditative music staples like bird chirps and spacious synths are grounded by drum grooves that give the music pace and make it danceable, the mix feeling more like a DJ set that is enjoyably mild throughout. Sudan leans more into the ambient, the electric strings of her violin building soundscapes that are immersive but soothing. Out of all three, her mix is the most akin to traditional meditative music, the playlist a reflection of the atmospheric and experimental work Sudan does with her solo projects.
Both Toro Y Moi and Moses Sumney have also offered their own takes on traditional meditative music through Calm. In November last year, Toro released an 11-track "ambient record" titled Inclusion, while Sumney released a 31-minute track titled "Transfigurations" the following month. Calling Inclusion an ambient record is accurate: most of the tracks are between five and eight minutes, and all of them are instrumental, each one driven by droning, reverbed sounds that make the album feel atmospheric. Tracks like "Animation" and "Being" evoke the feeling of being submerged underwater, while "Red Sky" and "Subsistence" feel celestial, as if one is floating through space, unafraid of the dark abyss before them.
Sumney's "Transfigurations" could also be described as ambient. The long-form track is atmospheric, with strummed guitar strings and echoed synths intertwined to create a soundscape that at times feels psychedelic but always comforting. But the staple of the track is Sumney's distinct vocal delivery, the artist drenching his vocals in reverb and repeating certain melodies to where they essentially become mantras, evoking the Sanskrit or Tibetan chants meditation practitioners sometimes say.
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