A short reset to move from Overstimulated to Calm.
Duration: 5 min • Modality: Meditation • Mood: Calm
How to practice
- Play a calming piece of music at a comfortable volume.
- Sit or lie down and take slow, deep breaths.
- Let the music be your anchor, gently bringing your attention back whenever your mind wanders.
Why this works
Music activates multiple brain regions simultaneously, including auditory cortex, limbic system for emotions, and prefrontal areas for attention. Slow tempo music with minimal variation reduces stress hormone production, particularly cortisol and adrenaline. When combined with slow deep breathing, music creates a synergistic effect that enhances parasympathetic nervous system activation. The predictable patterns in calming music help entrain brain waves, promoting alpha wave activity associated with relaxed alertness. Research shows that music-assisted relaxation can be more effective than silence alone for some individuals because it provides an engaging focus point. Using music as an anchor prevents mind wandering while still allowing the nervous system to downregulate.
Inspiration
This practice combines music therapy principles with mindfulness-based stress reduction techniques. It recognizes that different people respond to different types of anchors for attention, and music can be particularly powerful for auditory processors. The technique draws from research on music's ability to modulate emotional states and physiological arousal. It was designed for people who find silence uncomfortable or whose minds become more active without external structure. This reset was created as a multisensory approach to relaxation that leverages music's universal appeal and accessibility.
Helpful tools
- Music player
- Calming music
When to use this reset
When feeling overstimulated by noise or activity, as an evening wind-down routine, during breaks from intense work, or when you need multisensory calming.
Learn more
FAQ
What kind of music is best for this technique?
Look for instrumental music with a slow tempo and predictable patterns. Genres like classical (e.g., ambient, slow movements), nature sounds, or specially designed relaxation music often work well. Avoid music with lyrics or sudden changes in volume or rhythm.
What if my mind still wanders even with the music?
It's natural for your mind to wander; the music acts as an anchor to gently guide it back. When you notice your thoughts drifting, simply bring your awareness back to the sounds of the music and your breath without judgment. Consistency helps train your attention over time.
