Singing, playing, and listening to music is relaxing and uplifting for many people. Research on music’s effects on stress and pain is still developing and results vary, so this worksheet invites you to try four practices and see what you notice in your own experience.
Four mindful music practices
You may try all four or just a few. For each one, make a few notes about how you felt before and how you felt afterward.
- Sing a song you love, without music. Choose a song you know by heart and spend three to five minutes singing it without distraction.
- Sing a song you love, with music. Play the song and sing along with your full attention for the length of the track.
- Play a simple instrument, makeshift ones included. If you have no instrument, turn your kitchen table into a drum, or seal half a cup of rice in a glass jar and shake it. Play for three to five minutes, in silence or over an instrumental track.
- Listen mindfully to calming music. Choose a calming instrumental piece, lean back, close your eyes, and listen for at least five minutes.
Reflection questions
- What does your intuition say about the power of music? What does your experience say?
- From your experience, what sort of pain or discomfort might music help relieve?
- What is your preferred way of connecting with music, and can you bring it into your daily life?
Music can be a comfort alongside care from a doctor or therapist for ongoing pain, stress, or anxiety. It is not a substitute for that care.
