Tuning Out With Tunes – The 10-Step Musical Meditation Technique Anybody Can Master

Many perceive meditation as something that takes years to master, which is not necessarily the case, of course. You don’t need to spend ages on a mountain top with your guru – it’s something that anybody can do, with some practice.

But there is another way you can relax and destress which you can do almost immediately, and that’s what I call Tuning Out With Tunes.

Put simply, this is a way to take your mind off things using the simple power of music. (I’ve already written about how music is proven to help reduce stress here.)

“Music has charms to soothe a savage breast, to soften rocks, or bend a knotted oak.” (William Congreve)

So, how do you use this technique to relax and unwind a bit?

1. Make Time

The first thing you need to do is allocate yourself about 15 minutes of alone time.

You can either schedule this in to your day, or you can make the time as and when you need it.

Scheduling it in means you have reserved that time, but of course, you may not be in need of it when that time comes.

Listening to your music when you feel the need will likely be more beneficial, but you may not be able to make the time at such short notice.

So, try to see what works best for you, and accept that you may want or need to have multiple sessions per day.

“Music expresses that which cannot be said and on which it is impossible to be silent.” (Victor Hugo)

2. Find Somewhere Quiet

Next, you need to find a place where you won’t be disturbed for the 15 minutes you have set aside.

At home, this might be your:

• basement
• bathroom
• bedroom
• garden
• garden shed
• living room
• patio
• study

The only crucial thing is that anybody else present knows they need to leave you alone during this time (except in a genuine emergency, of course).

At work, maybe you can use:

• a bathroom stall (which is not ideal, but any port in a storm)
• a break room
• an unused meeting room
• your car
• your manager’s office if they’re out

Again, all that matters is that you won’t be interrupted mid-session.

“After silence, that which comes nearest to expressing the inexpressible is music.” (Aldous Huxley)

3. Get Comfortable

You don’t need to adopt any weird poses – you simply need to be comfortable.

Any of the following could work for you:

• a good, supportive office chair
• the sofa
• your bed (but be careful you don’t fall asleep!)
• the floor (either sitting, kneeling, or lying)
• a sunlounger in the garden
• a yoga mat on the floor on in the garden

“If you look deep enough you will see music; the heart of nature being everywhere music.” (Thomas Carlyle)

4. Find Some Music

The music you choose needs to:

• last about 15 minutes
• be music you love
• suit your mood

Sometimes, for example, you might want some relaxing classical music, while at others you might want something more energetic to get you fired up.

There is, of course, no right or wrong music here – only what works for you at that moment.

I would suggest creating a few small playlists, giving them names that indicate how you want to use them.

For me, these are my current preferences for when I simply want to do nothing but relax and listen to my music:

• For cheering myself up, I love Irish tavern music.
• For relaxation, it needs to be instrumental only, and what I find especially relaxing are easy-listening piano music (think Richard Clayderman here), Vietnamese Dan Bau music, and tank drum (sometimes called tongue drum) music.

And needless to say, it is best if you create your playlists in advance, so you don’t waste time searching for the right music during your 15 minutes of allocated time.

While you could create your playlists on any device you want (from an old-school cassette tape player to an MP3 player or phone or online streaming service), you may want to use a system or service that will be available anywhere – because you may not know when you’re going to need to indulge in a bit of music therapy

So, your phone is probably a good option, either using built-in apps, or a service such as Spotify.

“Music is the best means we have of digesting time.” (W. H. Auden)

5. Put On Your Headphones

Yes, this relaxation technique works much better when you’re wearing headphones, and I mean “real” over-the-ear style headphones, not earbuds.

This is because you want to block out as much of the outside world as you can, to minimize distractions, which means noise-cancelling headphones are your best option.

If you want to maximize your music meditation, then this is not something you should skimp on, so buy the best quality headphones you can afford.

“Music is the fourth great material want, first food, then clothes, then shelter, then music.” (Christian Nestell Bovee)

6. Turn Off Distractions

Before you start, you should turn off any devices that may distract you, including the television, radio, and your phone.

Of course, if your phone is what you are going to use to play the music, then at least put it in silent mode so incoming calls and messages won’t disturb you.

“Music happens to be an art form that transcends language.” (Herbie Hancock)

7. Start The Music

Once you’ve allocated time, found somewhere comfortable, selected your music, and put your headphones on, it’s time to press the Play button.

“All good music resembles something. Good music stirs by its mysterious resemblance to the objects and feelings which motivated it.” (Jean Cocteau)

8. Close Your Eyes

In the interests of eliminating distractions, you should also close your eyes while you listen to your music.

If you still find it too bright, then I would recommend wearing a sleep mask, which will block most of the light.

“Music is forever; music should grow and mature with you, following you right on up until you die.” (Paul Simon)

9. Focus On The Music

The goal here is to pay attention to the music, and nothing else.

In a way, the music replaces the mantra you might chant in a more traditional form of meditation.

If (or probably when) other thoughts start to intrude, calmly redirect your attention to the music again and simply listen to it, letting it wash over you.

“Music is only love looking for words.” (Lawrence Durrell)

10. Return To The Real World

When your playlist has finished, or you’ve used up your allotted time, you need to return to the real world.

This means:

• Turning off the music.
• Removing your eye mask, if you’re wearing one.
• Removing your headphones.
• Putting everything away, where it belongs.
• Turning off silent mode on your phone, if necessary.
• Taking a few deep breaths, to prepare you for the world outside your music-induced bubble.
• Exit your place of solitude and quiet, wherever that may be, feeling relaxed and refreshed, and ready to tackle the next part of your day.

“Music should be your escape.” (Missy Elliott)

Conclusion

If this sounds all too easy and simplistic, then that probably means you haven’t actually tried it yet.

So give it a go!

“Music washes away from the soul the dust of everyday life.” (Berthold Auerbach)

Additional Resources

These are suggestions for those who wish to delve deeper into any of the above:

1. Noise-Cancelling Headphones
2. Sleep Mask
3. Spotify