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Music Meditation

Music has many wonderful benefits for stress management and overall health. It can help you calm your physiology without making a conscious effort, and that can alleviate stress. Music can uplift your mood, slow your breathing, decrease blood pressure and more benefits.

Meditation is also one of the most popular stress management strategies for good reason—it brings short-term benefits like a calm mind and body, and it can build resilience toward stress over time. Combining music with meditation can deepen the positive effects of both, and bring you greater stress relief.

For many people who are beginners to meditation, or are perfectionists, music meditation can feel simpler and more instantly relaxing than other forms of practice. It's a stress relief technique anyone can use at every time of the day. With regular practice, this meditation can help you to better manage anxiety and stress.

Time Required

20 minutes is a good minimum time for music medication, but even one track can help reduce stress and restore energy.

Instructions for Music Mediation

  1. Choose meditation music that can help you relax. This means finding music that you enjoy listening to, try with our curated playlists.

  2. Get into a comfortable position and relax. Many people think they need to sit with their legs crossed a certain way or use a meditation cushion, but really, whatever position you feel is comfortable is the position you should try. Some people avoid lying down because they fall asleep this way; you can experiment and decide what's right for you. Once you've found your position, close your eyes, relax your muscles, and breathe through your diaphragm. Let your shoulders, your belly, and even the muscles in your face relax. Breathe in deeply through your nose, gently expanding your belly rather than your chest, then exhale through your mouth.

  3. Stay focused on the music. If you find yourself thinking about other things gently redirect your attention to the present moment, the sound of the music, and the feelings in your body that the music evokes. Try to really feel the music.

  4. Continue this practice for several minutes. As thoughts come into your head, gently let them go and redirect your attention to the sounds, the present moment, and the physical sensations you feel. The goal of this practice is to quiet your inner voice and just ‘be’. So just ‘be’ with the music, and fully immerse yourself, and you’ll feel more relaxed fairly quickly.


  1. You may want to start out with just a few tracks and work your way up to longer practice.

  2. You can time your practice with the playlist you choose so you don’t have to worry if you are taking more time than you have.

  3. If you find yourself ‘thinking too much’, don’t beat yourself up over it; this is natural for those beginning meditation practice. Instead, congratulate yourself on noticing the internal dialogue, and redirecting your attention to the present moment.

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