Music Meditation: A Melody For Memory Enhancement

Music meditation is a practice that involves focusing your attention and awareness on your breath as you meditate and listen to music. Music can be a helpful tool for bringing about a greater state of relaxation and providing a focal point as you build greater awareness.

Meditation is a mindfulness practice that can help reduce symptoms of anxiety and depression, improve sleep quality, and increase self-awareness. Combining music with meditation can deepen these positive effects and bring greater stress relief.

Research has shown that both meditation and listening to music have positive effects on memory and cognitive performance in adults experiencing subjective cognitive decline, which is a predictor for Alzheimer's disease. A 2017 study found that both the meditation and music groups showed marked and significant improvements in subjective memory function and objective cognitive performance at 3 months. These included domains of cognitive functioning most likely to be affected in preclinical and early stages of dementia (e.g., attention, executive function, and processing speed). The substantial gains observed in memory and cognition were maintained or further increased at 6 months (3 months post-intervention).

Classical music, in particular, has been found to be profoundly relaxing and can be the perfect accompaniment to meditation.

Music meditation can be done with or without lyrics, but slower instrumental music is recommended

Meditation music can include relaxing music specifically created to help people get into a meditative state, but it can also include any music that you find enjoyable. 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.

Music meditation involves focusing your attention and awareness on your breath as you meditate and listen to music. If you find the music brings lots of thoughts, memories, and internal dialogue, switch to a different type of music. Instrumental music can come in many forms, including classical, jazz, new age, and more, and it can be less distracting than other types of music.

Research on the effects of music and meditation is promising. One study found that both meditation and listening to music had positive effects on memory and cognitive performance in adults experiencing subjective cognitive decline, which is a predictor for Alzheimer's disease. Another study found that both meditation and music listening have beneficial effects on stress, mood, sleep, and well-being in adults with subjective cognitive decline.

If you want to get started with music meditation, explore some of the following tips on using music as an effective meditative tool:

• Choose the right meditation music.
• Get into a comfortable position and relax.
• Breathe through your diaphragm.
• Stay focused on the music.

Music meditation can be done in any position that you feel comfortable in

Once you have found your position, breathe through your diaphragm and relax your shoulders, belly and face muscles. Breathe in through your nose, expanding your belly rather than your chest, and then breathe out through your mouth. Stay focused on the music and if you find yourself thinking about other things, gently redirect your attention to the present moment and the feelings in your body that the music evokes.

Music meditation can be done for as little as 12 minutes a day

Music meditation involves focusing your attention and awareness on your breath as you meditate and listen to music. You can choose any music that you find enjoyable, but it's best to avoid music with lyrics, which can be distracting. Get into a comfortable position and relax. Breathe through your diaphragm and let your body relax. Stay focused on the music and gently redirect your attention to the present moment if your mind starts to wander.

Meditation is a powerful tool for stress management, and combining it with music can deepen its positive effects. Research has shown that meditating for as little as five to 10 minutes each day can be beneficial, so even a short daily music meditation practice can help to improve your stress management and overall resilience to stress.

Music meditation can be done with music that you find enjoyable

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 can build resilience toward stress over time. Research on the effects of music and meditation is promising. One study found that both meditation and listening to music had positive effects on memory and cognitive performance in adults experiencing subjective cognitive decline, which is a predictor for Alzheimer's disease.

If you want to get started with music meditation, explore some of the following tips on using music as an effective meditative tool.

Choose the Right Meditation Music

Choose meditation music that can help you relax. This means finding music that you enjoy listening to. You should also look for music that has a slower tempo and preferably without lyrics, which can be distracting and can engage your conscious mind—the part of your mind that we hope to slow down.

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 if they're tired; you can experiment and decide what's right for you.

Once you've found your position:

• 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

Stay Focused on the Music

If you find yourself thinking about other things (or even thinking thoughts about the music), 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.

Continue this practice for several minutes, until your time runs out. As thoughts come into your head, gently let them go and redirect your attention to the sound of the music, 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.

Music meditation can be done with music designed to help people get into a meditative state

Meditation music can include relaxing music specifically created to help people get into a meditative state. This means finding music that you enjoy listening to. You should also look for music that has a slower tempo and preferably without lyrics, which can be distracting and can engage your conscious mind—the part of your mind that we hope to slow down.

Research on the effects of music and meditation is promising. One study found that both meditation and listening to music had positive effects on memory and cognitive performance in adults experiencing subjective cognitive decline, which is a predictor for Alzheimer's disease. Another study found that both meditation and music listening have beneficial effects on stress, mood, sleep, and well-being in adults with subjective cognitive decline. Listening to music can also help increase dopamine in the brain, resulting in euphoria and happiness. Pairing music with meditation can help you stick with your practice and enjoy it more.

Classical music, in particular, has been found to be profoundly relaxing. Since the beginning of history, humans have used music as an aid to meditation, prayer and yoga. For example, Gregorian chants were written 500 years ago, and Arvo Pärt’s minimalist music was written a few years ago.

Frequently asked questions