Music reaches parts of your brain that words cannot always access. When you are in distress, your thinking mind is overwhelmed, but your response to music is more direct and visceral. A song you know and love can cut through the noise.
It works because familiar music activates memory and emotion in a way that is grounding. The rhythm can regulate your breathing and heart rate without you having to try. The lyrics can give your racing mind something to hold onto.
How to do it:
- Put on a song you have loved for a long time. Something comforting, not something that will amp you up more.
- Close your eyes if that feels safe, or keep them open and look at something plain.
- Let the music fill your attention. Focus on one element at a time. The beat, the melody, the singer’s voice, or the lyrics are good examples.
- Sing along if you want to. Hum if you cannot sing. Even mouthing the words counts.
- Let the song play through. If you need more, play another. If you need quiet after, that is fine too.
Just let it be there with you.