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Mindfulness is a mental state of being aware of and fully engaged in the present moment, without being distracted by past or future events — particularly any nagging or persistent thoughts.
It's a state of non-judgemental awareness of one's thoughts, feelings, and surroundings. It can be cultivated through various practises such as meditation, breathing exercises, and yoga.
Mindfulness has been found to have many benefits, including reduced stress and anxiety, improved concentration and focus, and increased feelings of well-being, including pain relief.
The practise of mindfulness, no matter how you choose to do it, provides your mind with an opportunity to tune out of any thought rumination that may be causing panic or anxiety. This, in turn, reduces the stress hormone cortisol and helps the brain find safety in the body by turning down its pain response.
This is particularly helpful during a bad pain flare-up, when other pain relief interventions are failing you. Mindfulness also helps reduce the body's pain sensitivity and eliminate the likelihood of future pain flare-ups, over time.
How to Begin Music Meditations
Meditating to a song can be a great way to relax and clear your mind — and it's an enjoyable way to be mindful if you struggle with present moment awareness.
Below are some steps you can follow to start meditating to your favourite songs and find pain relief in a fun, new way:
1. Choose a song that you really like and that has a calming effect on you. It could be instrumental music or a song with lyrics that you find uplifting or soothing. Even if you decide on a sad song, this can be helpful in releasing any pent-up emotions — which will also help with pain relief.
2. Find a quiet and comfortable place where you can sit or lie down.
3. Close your eyes and take a few deep breaths to relax. It's particularly helpful to continue your deep breathing throughout the song(s).
4. Put on your headphones (no need to crank the volume) and start playing the song. Focus your attention on the music. Pay attention to the rhythm, melody, and lyrics (if there are any). It can be really interesting to find new sounds in the song you haven't heard before — harmonies, bass, or any other instrument or noise you haven't ever noticed.
5. As you listen to the song, try to let go of any thoughts or worries that come to your mind. Instead, focus on the feelings and sensations that the music evokes.
6. Gently bring your attention back to the music anytime your mind starts to wander.
7. Continue listening to the song for as long as you like. Aim to do this for about 10 to 20 minutes, although even just one song can make a difference.
8. When you're ready to end your meditation, take a few deep breaths, stretch out your body, and gently open your eyes.
Even if you notice your mind wandering, just allow it to come back to the present moment by focusing on something specific in the song. There's no wrong way of doing it, but the more you practise it, the better you'll become. It's also a really great exercise to do on the go, during your commute, or while walking.
And if you're looking to meditate with a guided meditation, you can always check out our science-based pain and stress relief meditations here.
You've got this.
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