{"id":3971,"date":"2018-04-04T12:47:35","date_gmt":"2018-04-04T16:47:35","guid":{"rendered":"http:\/\/sites.music.mcgill.ca\/mpbs\/?page_id=3971"},"modified":"2018-04-17T13:43:23","modified_gmt":"2018-04-17T17:43:23","slug":"learning-self-love-for-our-playing","status":"publish","type":"page","link":"https:\/\/sites.music.mcgill.ca\/mpbs\/stressed\/learning-self-love-for-our-playing\/","title":{"rendered":"Learning self love for our playing"},"content":{"rendered":"<div class=\"page-restrict-output\"><h6 style=\"text-align: center\"><span style=\"color: #000000\"><em>&#x2665;Learning Self Love for our Playing&#x2665;<\/em><\/span><span style=\"color: #000000\"><em><a href=\"https:\/\/commons.wikimedia.org\/wiki\/File:Suzanne-Valadon---The-Violin-Case.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\" wp-image-4128 aligncenter\" src=\"https:\/\/sites.music.mcgill.ca\/mpbs\/files\/2018\/04\/Suzanne-Valadon-The-Violin-Case-300x234.jpg\" alt=\"\" width=\"390\" height=\"304\" srcset=\"https:\/\/sites.music.mcgill.ca\/mpbs\/files\/2018\/04\/Suzanne-Valadon-The-Violin-Case-300x234.jpg 300w, https:\/\/sites.music.mcgill.ca\/mpbs\/files\/2018\/04\/Suzanne-Valadon-The-Violin-Case-768x599.jpg 768w, https:\/\/sites.music.mcgill.ca\/mpbs\/files\/2018\/04\/Suzanne-Valadon-The-Violin-Case-1024x798.jpg 1024w, https:\/\/sites.music.mcgill.ca\/mpbs\/files\/2018\/04\/Suzanne-Valadon-The-Violin-Case.jpg 1500w\" sizes=\"auto, (max-width: 390px) 100vw, 390px\" \/><span style=\"color: #999999\">Suzanne-Valadon &#8211; The Violin Case, Wikimedia Commons<\/span><\/a><\/em><\/span><\/h6>\n<h6 style=\"text-align: center\"><span style=\"color: #000000\"><em>&#8220;I am larger, better than I thought, I did not know I held so much goodness&#8221;<\/em> -Walt Whitman, &#8220;Song of the Open Road&#8221;<span style=\"color: #808080\">\u00a0<\/span><\/span><span style=\"color: #808080\">(<span style=\"font-weight: 400\">Hanson, &amp; Mendius, 2009)<\/span><\/span><\/h6>\n<hr \/>\n<h6><\/h6>\n<h6 style=\"text-align: center\"><span style=\"color: #ff0000\"><i><span style=\"font-weight: 400\">How do we learn to love our own playing?<\/span><\/i><\/span><\/h6>\n<p><span style=\"color: #000000\"><i><span style=\"font-weight: 400\">Well\u2026 before we can learn to love our playing, we must love and be at peace with ourselves.<\/span><\/i><\/span><\/p>\n<p><span style=\"color: #000000\">Have you&#8230;.<\/span><\/p>\n<ul>\n<li style=\"text-align: center\"><span style=\"color: #000000\">Ever felt unfocused, unsettled, or scatterbrained?<\/span><\/li>\n<li style=\"text-align: center\"><span style=\"color: #000000\">Felt lost in your practice session?\u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0<\/span><\/li>\n<li style=\"text-align: center\"><span style=\"color: #000000\">Felt discouraged about your progress, or negative about a recent performance?<\/span><\/li>\n<li style=\"text-align: center\"><span style=\"font-weight: 400;color: #000000\">Obsessed over comparison of yourself to others? \u201cShe\u2019s more talented than me\u2026\u201d<\/span><\/li>\n<li style=\"text-align: center\"><span style=\"color: #000000\">Been overwhelmed by stress?<\/span><\/li>\n<\/ul>\n<h6><span style=\"color: #000000\">If you have these thoughts, you&#8217;re not alone.<\/span><\/h6>\n<figure id=\"attachment_4089\" aria-describedby=\"caption-attachment-4089\" style=\"width: 246px\" class=\"wp-caption alignleft\"><a href=\"https:\/\/sites.music.mcgill.ca\/mpbs\/files\/2018\/04\/Munsch.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-4089\" src=\"https:\/\/sites.music.mcgill.ca\/mpbs\/files\/2018\/04\/Munsch-238x300.jpg\" alt=\"\" width=\"246\" height=\"310\" srcset=\"https:\/\/sites.music.mcgill.ca\/mpbs\/files\/2018\/04\/Munsch-238x300.jpg 238w, https:\/\/sites.music.mcgill.ca\/mpbs\/files\/2018\/04\/Munsch.jpg 551w\" sizes=\"auto, (max-width: 246px) 100vw, 246px\" \/><\/a><figcaption id=\"caption-attachment-4089\" class=\"wp-caption-text\"><em><span style=\"color: #999999;background-color: #ffffff\"><a style=\"color: #999999;background-color: #ffffff\" href=\"https:\/\/commons.wikimedia.org\/wiki\/File:Edvard_Munch_-_The_Scream_-_Google_Art_Project.jpg\">Edvard Munch &#8211; The Scream. Wikimedia Commons\u00a0<\/a><\/span><\/em><\/figcaption><\/figure>\n<p><span style=\"color: #000000\">Everyone struggles with the same obstacles when it comes to being a musician.\u00a0<span style=\"font-weight: 400\">Focused, effective, and efficient practice is one of those lifelong mysteries! Learning how to assess yourself critically, yet maintain positive self talk is also one of the hardest things to do. <span style=\"color: #000000\">We can only grow as people when we have a healthy mindset, find more self-satisfaction with our playing, and discover what techniques work for us as unique individuals.<\/span><\/span><\/span><\/p>\n<p style=\"text-align: left\"><span style=\"color: #000000\">It is crucial to encourage healthy physical <span style=\"color: #ff0000\"><em>as well as<\/em><\/span><strong>\u00a0<\/strong>psychological habits as we embark on this complex journey as musicians.\u00a0<\/span><span style=\"color: #000000\">Being a musician requires a tremendous amount of self reflection, and the skills to assess yourself in an honest way, using critical thinking (analyzing strengths and weaknesses) and not pessimistic thinking. It is a spiralling trap that many of us fall into- to obsess over our weaknesses and doubts- and not be able to see our own beautiful strengths and virtues.<\/span><span style=\"color: #cc99ff\">\u00a0<\/span><span style=\"color: #000000\">It is the little victories that are important in growth!<\/span><\/p>\n<p><span style=\"color: #000000\">Recently, these types of questions have been on my mind a LOT. So, I decided to start researching and discussing with others methods that could help me with focus, practice, creativity and positivity in this journey as a musician.<\/span><\/p>\n<h6><span style=\"color: #000000\">And&#8230; I came to the following question:<\/span>\u00a0<span style=\"color: #ff0000\"><em>Do techniques such as meditation, mindfulness, and yoga help in creating a positive mindset in musicians?\u00a0<\/em><\/span><\/h6>\n<p><span style=\"color: #000000\">In this blog post, I will share with you a brief overview of a few studies done using these techniques, in the hopes of opening up a discussion or provoking a thought. Of course every individual is different, and a different practice, combination of practices, or no practice at all might be the best for someone in a given situation.<\/span><\/p>\n<p><span style=\"color: #000000\">There are many different forms of meditative practices across cultures. Some forms are movement-based (ex. Yoga), while others are contemplative\/still (ex. Mindfulness Meditation, Mantra Meditation).\u00a0<\/span><span style=\"color: #3366ff\"><em>These practices have been proven methods to reduce stress, anxiety, and depression in musicians <\/em><span style=\"color: #000000\"><span style=\"font-weight: 400\"><a href=\"https:\/\/link.springer.com\/article\/10.1007\/s12671-013-0229-3\">(Van, Hobkirk, Sheppard, Aviles-Andrews, &amp; Earleywine, 2014)<\/a>.<\/span><\/span><\/span><\/p>\n<hr \/>\n<h6><\/h6>\n<h6 style=\"text-align: center\"><span style=\"color: #008080\"><em>STRESS &amp; ITS EFFECTS:<\/em><\/span><\/h6>\n<p><span style=\"color: #000000\">Stress can be a huge barrier when it comes to working on a positive and focused mindset. Stress is a natural, biological reaction to our surroundings. It works to our advantage to a certain extent, but when we become overstressed it can overwhelm and inhibit us. Musicians are found to be more prone to stress and rumination than non-musicians\u00a0<a href=\"http:\/\/mcgill.worldcat.org\/oclc\/7065510651\">(Roy, Radzevick, &amp; Getz, 2016)<\/a>.<\/span><\/p>\n<p><span style=\"color: #ff0000\"><span style=\"color: #000000\">The video<span style=\"color: #000080\">\u00a0<\/span><\/span><span style=\"color: #000080\"><a style=\"color: #000080\" href=\"https:\/\/www.youtube.com\/watch?v=WuyPuH9ojCE\"><em>&#8220;How stress affects your brain- Madhumita Murgia&#8221;<\/em><\/a>\u00a0<\/span><\/span><span style=\"color: #000000\">synthesizes a lot of the information below!<\/span><\/p>\n<p><span style=\"color: #000000\">However, if you are interested in knowing more details on stress, see below:<\/span><\/p>\n<p>[tabs]<br \/>\n[tab title=&#8221;What is Stress?&#8221;]<\/p>\n<p><span style=\"color: #ff0000\"><em>Stress\u00a0<\/em><span style=\"color: #000000\">is a biological response, which c<\/span><span style=\"color: #000000\">omes from the brain as a result of any stimuli- real or perceived\/imagined. Stress response can be generated by a physiological, psychological, or emotional stimuli, and can be internal or external sources. Once stress is triggered, it alters the body&#8217;s stability and state of equilibrium maintained by physiological processes (homeostasis) by forcing the body to use a number of adaptive responses in order to carry on\u00a0<a href=\"http:\/\/mcgill.worldcat.org\/oclc\/1000103458\">(Barbeau, 2017)<\/a>.<\/span><\/span><\/p>\n<p>[\/tab]<br \/>\n[tab title=&#8221;Stress Response&#8221;]<\/p>\n<p><span style=\"font-weight: 400;color: #000000\">The nervous system reacts to stress in two phases: <\/span><\/p>\n<p><span style=\"font-weight: 400;color: #000000\">1. Recognizing the situation &amp; 2. Producing the physiological changes appropriate<\/span><\/p>\n<ol>\n<li><span style=\"color: #ff0000\">Limbic system<\/span>\n<ul>\n<li><span style=\"color: #0000ff\"><em>Recognizes the situation &amp; identifies it as a\u00a0<\/em><em>potential threat\/dangerous<\/em>\u00a0<\/span><\/li>\n<li><span style=\"color: #000000\"><span style=\"color: #000000\">The limbic system is a network in the<\/span><\/span>\n<figure id=\"attachment_4723\" aria-describedby=\"caption-attachment-4723\" style=\"width: 314px\" class=\"wp-caption alignright\"><a href=\"https:\/\/sites.music.mcgill.ca\/mpbs\/files\/2018\/04\/Blausen_0614_LimbicSystem.png\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-4723\" src=\"https:\/\/sites.music.mcgill.ca\/mpbs\/files\/2018\/04\/Blausen_0614_LimbicSystem-300x200.png\" alt=\"\" width=\"314\" height=\"209\" srcset=\"https:\/\/sites.music.mcgill.ca\/mpbs\/files\/2018\/04\/Blausen_0614_LimbicSystem-300x200.png 300w, https:\/\/sites.music.mcgill.ca\/mpbs\/files\/2018\/04\/Blausen_0614_LimbicSystem-768x512.png 768w, https:\/\/sites.music.mcgill.ca\/mpbs\/files\/2018\/04\/Blausen_0614_LimbicSystem-1024x683.png 1024w, https:\/\/sites.music.mcgill.ca\/mpbs\/files\/2018\/04\/Blausen_0614_LimbicSystem.png 1800w\" sizes=\"auto, (max-width: 314px) 100vw, 314px\" \/><\/a><figcaption id=\"caption-attachment-4723\" class=\"wp-caption-text\"><em><span style=\"background-color: #ffffff;color: #999999\"><a style=\"background-color: #ffffff;color: #999999\" href=\"https:\/\/commons.wikimedia.org\/wiki\/File:Blausen_0614_LimbicSystem.png\">Limbic System, Wikimedia Commons<\/a><\/span><\/em><\/figcaption><\/figure>\n<p><span style=\"color: #000000\">forebrain, which connects to the hippocampus &amp; amygdala\u00a0<\/span><\/li>\n<li><span style=\"color: #000000\">The hippocampus\u00a0<span style=\"font-weight: 400\">holds declarative memory (facts, events, places, etc.)<\/span><\/span><\/li>\n<li><span style=\"color: #000000\">The a<span style=\"font-weight: 400\">mygdala holds emotional memory (particularly negative emotions, ex. fear)<\/span><\/span><\/li>\n<li><span style=\"font-weight: 400;color: #000000\">Both types of memory are linked to our\u00a0 interpretation of future situations<\/span><\/li>\n<li style=\"list-style-type: none\"><\/li>\n<li><span style=\"font-weight: 400;color: #000000\">We often worry about forthcoming events because of past experiences (our memories)<\/span><\/li>\n<\/ul>\n<\/li>\n<li><span style=\"color: #ff0000\">Hippocampus &amp; Autonomic Nervous System<\/span>\n<ul>\n<li><span style=\"color: #0000ff\"><em>Controls the physical manifestation of stress<\/em><\/span><\/li>\n<li><span style=\"color: #000000\">The hippocampus is the major centre in the brain which controls metabolic processes (through nerves and hormones) so that the levels are appropriate for the situation at hand (maintains homeostasis)\u00a0<\/span><\/li>\n<li><span style=\"color: #000000\">It controls the autonomic nervous system and pituitary glands<\/span>\n<ul>\n<li><span style=\"color: #000000\"><span style=\"font-weight: 400\">The autonomic nervous system is\u00a0<\/span><span style=\"font-weight: 400\">divided in two branches: the sympathetic system and parasympathetic system.\u00a0<\/span><\/span><span style=\"color: #000000\"><span style=\"color: #000000\"><span style=\"font-weight: 400\">The sympathetic system has a stimulatory effect<\/span><span style=\"font-weight: 400\"> (ex.\u00a0<\/span><\/span><\/span>\n<figure id=\"attachment_4731\" aria-describedby=\"caption-attachment-4731\" style=\"width: 210px\" class=\"wp-caption alignleft\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-4731\" src=\"https:\/\/sites.music.mcgill.ca\/mpbs\/files\/2018\/04\/HPA-axis_-_animation-300x300.gif\" alt=\"\" width=\"210\" height=\"210\" srcset=\"https:\/\/sites.music.mcgill.ca\/mpbs\/files\/2018\/04\/HPA-axis_-_animation-300x300.gif 300w, https:\/\/sites.music.mcgill.ca\/mpbs\/files\/2018\/04\/HPA-axis_-_animation-150x150.gif 150w\" sizes=\"auto, (max-width: 210px) 100vw, 210px\" \/><figcaption id=\"caption-attachment-4731\" class=\"wp-caption-text\"><em><span style=\"background-color: #ffffff\"><a style=\"background-color: #ffffff\" href=\"https:\/\/commons.wikimedia.org\/wiki\/File:HPA-axis_-_animation.gif\"><span style=\"color: #999999\">HPA Axis. Wikimedia Commons<\/span><\/a><\/span><\/em><\/figcaption><\/figure>\n<p><span style=\"color: #000000\"><span style=\"font-weight: 400\">Heart rate, blood pressure, saliva, digestion, pupillary response, respiratory rate), and prepares the body for action- while the <\/span><span style=\"font-weight: 400\">parasympathetic system returns body functions to normal.<\/span><\/span><\/li>\n<li><span style=\"color: #000000\"><span style=\"font-weight: 400\">Under stress, the <span style=\"color: #0000ff\">hypothalamus (blue area)<\/span> \u2192 signals<span style=\"color: #008000\"> pituitary gland (green area)<\/span> \u2192 activates <span style=\"color: #ff0000\">adrenal glands (red areas)<\/span>\u00a0\u2192<\/span> <span style=\"font-weight: 400\">releases steroid hormone cortisol.\u00a0<\/span><\/span><span style=\"color: #000000\"><span style=\"color: #000000\"><span style=\"font-weight: 400\">Cortisol allows the body to mobilize energy reserves, and<\/span><span style=\"font-weight: 400\">\u00a0may also suppress the immune system<a href=\"http:\/\/mcgill.worldcat.org\/oclc\/1000103458\">(Barbeau, 2017)<\/a>\u00a0<span style=\"color: #ff0000\"><a href=\"http:\/\/mcgill.worldcat.org\/oclc\/711052174\">(Kenny, 2011).<\/a>\u00a0<\/span><\/span><\/span><\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<\/ol>\n<p>&nbsp;<\/p>\n<p>[\/tab]<br \/>\n[tab title=&#8221;Types of Stress&#8221;]<\/p>\n<p><em><span style=\"color: #ff0000\">Distress<\/span><\/em><span style=\"color: #000000\"><span style=\"color: #ff0000\">\u00a0<span style=\"color: #000000\">is a &#8220;bad stress&#8221;- a feeling of unpleasant, negative emotion&#8230; while\u00a0<em><span style=\"color: #ff0000\">Eustress\u00a0<\/span><\/em><span style=\"color: #000000\">is a &#8220;good stress&#8221;- a feeling of excitement, anticipation, and passion\u00a0<\/span><\/span><\/span><\/span><span style=\"color: #000000\"><span style=\"color: #ff0000\"><span style=\"color: #000000\"><span style=\"color: #000000\"><a href=\"http:\/\/mcgill.worldcat.org\/oclc\/711052174\">(Kenny, 2011)<\/a>.<\/span><\/span><\/span><\/span><\/p>\n<p><span style=\"color: #000000\">Stress can be\u00a0<\/span><em><span style=\"color: #ff0000\">Acute<\/span><\/em><span style=\"color: #ff0000\">\u00a0<span style=\"color: #000000\">&#8211; situational, short term response to isolated events, also described as &#8220;state anxiety&#8221;&#8230; or\u00a0<span style=\"color: #ff0000\"><em>Chronic\u00a0<\/em><\/span><span style=\"color: #000000\">&#8211; prolonged and continuous symptoms, often a character trait of general anxiety, &amp; can cause serious consequences on long term general health\u00a0<a href=\"http:\/\/mcgill.worldcat.org\/oclc\/711052174\">(Kenny, 2011)<\/a>.<\/span><\/span><\/span><\/p>\n<p>[\/tab]<br \/>\n[tab title=&#8221;Fight-or-flight&#8221;]<\/p>\n<figure id=\"attachment_4734\" aria-describedby=\"caption-attachment-4734\" style=\"width: 160px\" class=\"wp-caption alignleft\"><a href=\"https:\/\/sites.music.mcgill.ca\/mpbs\/files\/2018\/04\/Walter_Leistikow_Kraniche.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-4734\" src=\"https:\/\/sites.music.mcgill.ca\/mpbs\/files\/2018\/04\/Walter_Leistikow_Kraniche-300x229.jpg\" alt=\"\" width=\"160\" height=\"122\" srcset=\"https:\/\/sites.music.mcgill.ca\/mpbs\/files\/2018\/04\/Walter_Leistikow_Kraniche-300x229.jpg 300w, https:\/\/sites.music.mcgill.ca\/mpbs\/files\/2018\/04\/Walter_Leistikow_Kraniche-768x586.jpg 768w, https:\/\/sites.music.mcgill.ca\/mpbs\/files\/2018\/04\/Walter_Leistikow_Kraniche-1024x781.jpg 1024w\" sizes=\"auto, (max-width: 160px) 100vw, 160px\" \/><\/a><figcaption id=\"caption-attachment-4734\" class=\"wp-caption-text\"><a href=\"https:\/\/commons.wikimedia.org\/wiki\/Category:Flying_birds_in_art#\/media\/File:Walter_Leistikow_Kraniche.jpg\"><span style=\"color: #999999\"><em><span style=\"background-color: #ffffff\">Kraniche. Wikimedia Commons<\/span><\/em><\/span><\/a><\/figcaption><\/figure>\n<p style=\"text-align: left\"><span style=\"color: #000000\">A lot of research, and a lot of what you may know about stress fixates on the fight-or-flight response (which is real!), but more recent research has shown people often respond with highly unique <span style=\"color: #ff0000\">emotional, physiological, cognitive, and behavioural<\/span> responses to specific stress conditions\u00a0<a href=\"http:\/\/mcgill.worldcat.org\/oclc\/711052174\">(Kenny, 2011)<\/a>!\u00a0<\/span><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>[\/tab]<br \/>\n[tab title=&#8221;Physiological, Cognitive, Emotional, &amp; Behavioural Responses&#8221;]<\/p>\n<p>There is a wide variety of responses to stress that can occur, depending on the individual, circumstance, situation, etc. Here are some possible impacts of stress:<\/p>\n<table style=\"height: 456px\" width=\"665\">\n<tbody>\n<tr>\n<td>\n<p style=\"text-align: center\"><span style=\"color: #0000ff\"><em>Physiological<\/em><\/span><\/p>\n<ul>\n<li style=\"text-align: center\">Heart palpitations<\/li>\n<li style=\"text-align: center\">Sweating<\/li>\n<li style=\"text-align: center\">Dry mouth<\/li>\n<li style=\"text-align: center\">Fatigue<\/li>\n<li style=\"text-align: center\">Insomnia<\/li>\n<li style=\"text-align: center\">Nausea<\/li>\n<li style=\"text-align: center\">Dizziness<\/li>\n<li style=\"text-align: center\">Loss of appetite<\/li>\n<li style=\"text-align: center\">High blood pressure<\/li>\n<li style=\"text-align: center\">Personality traits<\/li>\n<li style=\"text-align: center\">Weight loss or gain<\/li>\n<\/ul>\n<\/td>\n<td>\n<p style=\"text-align: center\"><em><span style=\"color: #0000ff\">Cognitive<\/span><\/em><\/p>\n<ul style=\"text-align: center\">\n<li>Impaired memory<\/li>\n<li>Disorientation<\/li>\n<li>Unrealistic demands<\/li>\n<li>Illogical thinking<\/li>\n<li>Externalized blame<\/li>\n<li>Obsessiveness<\/li>\n<li>Loss of humour<\/li>\n<li>Surrender<\/li>\n<li>Excessive fantasies<\/li>\n<\/ul>\n<\/td>\n<td style=\"text-align: center\"><em><span style=\"color: #0000ff\">Emotional<\/span><\/em><\/p>\n<ul>\n<li>Fear<\/li>\n<li>Worry<\/li>\n<li>Panic<\/li>\n<li>Guilt<\/li>\n<li>Anger<\/li>\n<li>Denial<\/li>\n<li>Hopelessness<\/li>\n<li>Numbness<\/li>\n<li>Depression<\/li>\n<li>Despair<\/li>\n<li>Impatience<\/li>\n<\/ul>\n<\/td>\n<td>\n<p style=\"text-align: center\"><em><span style=\"color: #0000ff\">Behavioural<\/span><\/em><\/p>\n<ul>\n<li style=\"text-align: center\">Crying<\/li>\n<li style=\"text-align: center\">Rage<\/li>\n<li style=\"text-align: center\">Withdrawal<\/li>\n<li style=\"text-align: center\">Substance abuse<\/li>\n<li style=\"text-align: center\">Self-medication<\/li>\n<li style=\"text-align: center\">Impulsiveness<\/li>\n<li style=\"text-align: center\">Phobias<\/li>\n<li style=\"text-align: center\">Hyperactivity<\/li>\n<li style=\"text-align: center\">Lethargy<\/li>\n<li style=\"text-align: center\">Agression<\/li>\n<li style=\"text-align: center\">Rambling<\/li>\n<\/ul>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p><a href=\"http:\/\/mcgill.worldcat.org\/oclc\/1000103458\">(Barbeau, 2017)<\/a><\/p>\n<p>[\/tab]<br \/>\n[tab title=&#8221;Stress &amp; Rumination in Musicians&#8221;]<\/p>\n<p><em><span style=\"color: #ff0000\">Rumination\u00a0<\/span><\/em><span style=\"color: #000000\">is when a person cannot stop thinking about an incident or situation. Normally it is considered a maladaptive thought style characterized by intense, repetitive self-reflection. It is often linked to depression or other negative outcomes.\u00a0<\/span><\/p>\n<p><span style=\"color: #000000\">There was a study done which found that musicians tend to be more prone to negative thought patterns, depression, and rumination than non-musicians. Participants with more musical experience reported experiencing higher levels of stress and lower levels of optimism. It also found a mutual relationship between rumination and depression, and <span style=\"color: #ff0000\">since musicians have a greater propensity for rumination<\/span> (rumination is often linked closely with artistic creativity and increased perseverance), <span style=\"color: #ff0000\">this may explain the higher incidence of depression in musicians<\/span> <a href=\"http:\/\/mcgill.worldcat.org\/oclc\/7065510651\">(Roy, Radzevick, &amp; Getz, 2016)<\/a>.<\/span><\/p>\n<p><span style=\"color: #000000\">To know more about this topic, see the blog <span style=\"color: #000080\"><a style=\"color: #000080\" href=\"https:\/\/sites.music.mcgill.ca\/mpbs\/the-many-moods-of-a-musician\/\">&#8220;The many moods of a musician&#8221;<\/a>.\u00a0<\/span><\/span><\/p>\n<h3>[\/tab]<br \/>\n[\/tabs]<\/h3>\n<hr \/>\n<h6><\/h6>\n<h6 style=\"text-align: center\"><span style=\"color: #008080\"><em>~ THE BENEFITS OF A STILL MIND ~<\/em><\/span><\/h6>\n<h6 style=\"text-align: center\"><em><span style=\"color: #000000\">The present moment is all we ever have. When we live in the past or anticipate the future, this may create emotions such as regret or worry. As a result, living outside the present can be a great source of anxiety <\/span><\/em><span style=\"color: #999999\"><span style=\"color: #000000\"><a style=\"color: #000000\" href=\"http:\/\/mcgill.worldcat.org\/oclc\/5535060496\">(Noonan, 2014)<\/a>.<\/span><em>\u00a0<\/em><\/span><\/h6>\n<p><span style=\"color: #000000\">There are countless studies that prove the positive effects of meditation and mindfulness. The studies in particular which I will mention here research how separately or in combination: yoga, meditation, and mindfulness can alleviate or decrease factors such as stress, anxiety, music performance anxiety, and confusion&#8230; while improving things like flow, mindful awareness, and focus during practice or performance.\u00a0Obtaining a more mindful disposition when approaching our instrument to practice or perform, whatever it may be, will bring more acceptance, comfort, and confidence.\u00a0<\/span><\/p>\n<p style=\"text-align: center\"><em><span style=\"color: #ff0000\"><span style=\"color: #000000\">There are MANY different types of meditation &amp; therapeutic disciplines which all differ from each other but have overlapping aspects. In this blog I will give a brief overview of<\/span> <span style=\"color: #800000\"><span style=\"color: #ff6600\">mindfulness, meditation and yoga<\/span>.<\/span> <\/span><span style=\"color: #000000\">However, it is important to note there are many variations and forms of these practices (ex. Mindfulness Meditation, Mindfulness Based Stress Reduction, Zen, Mantra Meditation, Transcendental Meditation, Yoga, etc.)<\/span><\/em><\/p>\n<h6 style=\"text-align: center\"><span style=\"color: #ff0000\"><em>Below are brief explanations of Mindfulness, Meditation, and Yoga.\u00a0<\/em><\/span><\/h6>\n<p>[tabs]<br \/>\n[tab title=&#8221;Mindfulness&#8221;]<\/p>\n<p><em><span style=\"color: #ff0000\">Mindfulness\u00a0<\/span><\/em><span style=\"color: #000000\">has been defined as &#8220;paying a<span style=\"color: #000000\">ttention in a particular way: on purpose, in the present moment, and nonjudgmentally&#8221;. In yoga, mindfulness is often referred to as\u00a0<em><span style=\"color: #0000ff\">awareness<\/span><\/em><span style=\"color: #000000\">. Awareness of the present moment requires tuning out thoughts about the past and future. However, mindfulness does not exclude remembering and planning from the human experience. It aims to free attention from remembering and planning in order to focus on the present moment (<a href=\"http:\/\/mcgill.worldcat.org\/oclc\/6032704723\">Butzer, Ahmed, &amp; Khalsa, 2016<\/a>).\u00a0<\/span><\/span><\/span><\/p>\n<p>[\/tab]<br \/>\n[tab title=&#8221;Meditation&#8221;]<\/p>\n<p><span style=\"color: #ff0000\"><em>Meditation<span style=\"color: #000000\">\u00a0<\/span><\/em><\/span><span style=\"color: #000000\">in general is not straightforward- it is difficult to classify.\u00a0<\/span><\/p>\n<p><span style=\"color: #000000\">Meditation is &#8220;living in the present moment&#8221;<em>\u00a0<\/em><a href=\"http:\/\/mcgill.worldcat.org\/oclc\/923251506\">(Austin, 2015)<\/a>.\u00a0<\/span><\/p>\n<p><span style=\"color: #000000\">Meditation is &#8220;a family of techniques which have in common a conscious attempt to focus attention in a non-analytical way, and an attempt to not dwell on discursive, ruminating thought&#8221;<em>\u00a0<\/em><a href=\"http:\/\/mcgill.worldcat.org\/oclc\/923251506\">(Austin, 2015)<\/a>. It aims for freedom from thought pollution. When we are able to relieve ourselves from the incessant chatter, what remains are those few mental processes essential to the present moment.\u00a0<\/span><\/p>\n<p><span style=\"color: #000000\">Sitting quietly for 20 minutes once or twice a day helps most people relax. This helps you get back in touch with the connections between your body and brain.\u00a0<\/span><\/p>\n<p><span style=\"color: #000000\">Meditation usually involves using a simple concentration devise- focusing on breathing, or repeating some simple word which is in keeping with your belief system.\u00a0<\/span><\/p>\n<p class=\"p1\"><span style=\"color: #000000\">Contrary to cognitive-behavioural treatment, a common practice of psychotherapy, the goal of meditation is not to \u2018challenge\u2019 or \u2018change\u2019 dysfunctional thoughts and undesired feelings (ex. \u2018I am going to fail on stage\u2019), but rather to observe their rise and fall with an open attitude. The literature describes this approach sometimes as \u2018acceptance\u2019. Acceptance in meditation practice does not mean giving up or resigning. <em><span style=\"color: #0000ff\">By fully being aware and accepting what each present moment offers without reacting habitually, one may learn to respond to situations more reflectively\u00a0<\/span><\/em><a href=\"http:\/\/mcgill.worldcat.org\/oclc\/432031305\">(<span style=\"font-weight: 400\">Lin, P., Chang, J., Zemon, V., &amp; Midlarsky, E., 2008)<\/span><\/a>.<\/span><\/p>\n<p><span style=\"color: #000000\">Meditation then becomes several other things than a way to relax, physically and mentally. It becomes a way of not thinking, clearly, and then of carrying this clear awareness into everyday living.\u00a0<\/span><em><span style=\"color: #0000ff\">If meditation has already clarified the brain and made it more receptive, personal growth is then more likely to occur<\/span><span style=\"color: #000000\">\u00a0<\/span><\/em><span style=\"color: #000000\"><a href=\"http:\/\/mcgill.worldcat.org\/oclc\/923251506\">(Austin, 2015)<\/a>.\u00a0<\/span><\/p>\n<p><span style=\"color: #000000\">For more information on meditation, see the blog<\/span>\u00a0<span style=\"color: #000080\">&#8220;<a style=\"color: #000080\" href=\"https:\/\/sites.music.mcgill.ca\/mpbs\/ommmm-meditation-why-how\/\">OMMMm. Meditation? Why&#8230;How?<\/a>&#8220;.<\/span><\/p>\n<p>[\/tab]<br \/>\n[tab title=&#8221;Yoga&#8221;]<\/p>\n<p><em><span style=\"color: #ff0000\">Yoga<\/span><\/em><span style=\"color: #000000\">&#8216;s aim is to integrate the body, mind and spirit. This allows a person to be in harmony with themselves and their environment.\u00a0<\/span><\/p>\n<p><span style=\"color: #000000\">Exercise, breathing, and meditation form the three main yoga structures. Yoga postures and breathing exercises are said to produce great changes in the body as well as influence emotions <a href=\"http:\/\/mcgill.worldcat.org\/oclc\/5630475526\">(<\/a><a href=\"http:\/\/mcgill.worldcat.org\/oclc\/5630475526\"><span style=\"font-weight: 400\">Panesar, &amp; Valachova 2011).<\/span><\/a><\/span><\/p>\n<h3>[\/tab]<br \/>\n[\/tabs]<\/h3>\n<h6><em><span style=\"color: #333399\">Below is some information on the effects of mindfulness, meditation and yoga.\u00a0<\/span><\/em><\/h6>\n<p>[tabs]<br \/>\n[tab title=&#8221;Yoga, Meditation, and Mindfulness in Musicians&#8221;]<\/p>\n<p><span style=\"color: #000000\">There were two studies done with summer fellows<span style=\"font-weight: 400\">\u00a0at the Tanglewood Institute which explored the benefits of yoga, meditation, and mindfulness in musicians\u2019 lives.\u00a0<\/span><\/span><\/p>\n<hr \/>\n<p><span style=\"font-weight: 400\"><span style=\"color: #000000\"><span style=\"font-weight: 400;color: #000000\">The first study was designed to evaluate the benefits of yoga and meditation for musicians.\u00a0<\/span>A total of 45 young adult professional musicians volunteered to participate in a 2 month program of yoga and meditation. They were randomized into a yoga lifestyle intervention group (15 people), a group practicing yoga and meditation only (15 people), or a no-practice control group (15 people). All of the participants in the study completed baseline and end-program self-report questionnaires that evaluated music performance anxiety, mood, playing related musculoskeletal disorders (PRMDs), perceived stress, and sleep quality.\u00a0Many participants later completed a 1-year follow up assessment using the same questionnaires. <em><span style=\"color: #ff0000\">Both yoga groups showed a trend towards less music performance anxiety (MPA) and significantly less general anxiety\/tension, depression, and anger at end-program relative to the control group, but showed no changes in PRMD\u2019s, stress, or sleep. It also showed that meditation enhanced cognitive and physical performance<\/span><\/em><\/span><\/span><span style=\"color: #000000\">\u00a0<span style=\"font-weight: 400\"><a href=\"http:\/\/mcgill.worldcat.org\/oclc\/5659238153\">(Khalsa, Shorter, Cope, Wyshak, &amp; Sklar, 2009)<\/a>.<\/span><\/span><\/p>\n<hr \/>\n<p><span style=\"font-weight: 400\"><span style=\"color: #000000\">The second study examined the role of yoga in facilitating positive psychological states, namely psychological flow and mindfulness, particularly during music performance. The study took place over a period of three years -in 2005, 2006, and 2007.\u00a0Over all three years, there was a total of 60 fellows in a yoga group and 43 fellows in a control condition. Both men and women participated in the study, and they were mostly in their low to mid 20s.\u00a0The results were measured using a baseline and end-program questionnaire which evaluated dispositional flow, mindfulness, confusion, and music performance anxiety. Compared to the control group, <\/span><em><span style=\"color: #ff0000\">the yoga participants reported significant decreases in confusion and music performance anxiety, and increases in dispositional flow, as well as mindful awareness <\/span><\/em><span style=\"color: #000000\"><a href=\"http:\/\/mcgill.worldcat.org\/oclc\/6032704723\">(Butzer, Ahmed, &amp; Khalsa, 2016)<\/a>.<\/span>\u00a0<\/span><\/p>\n<p>[\/tab]<br \/>\n[tab title=&#8221;Mindfulness Meditation Training&#8221;]<\/p>\n<p><span style=\"color: #000000\"><span style=\"font-weight: 400\">This study aimed to compare aspects of mindfulness, self-compassion, and emotion regulation, and find which was most predictive of changes in anxiety, depression, and stress.<\/span>\u00a0<span style=\"font-weight: 400\">The study included 58 participants who were community individuals experiencing peri-clinical levels (levels just below, at, or above a clinically relevant threshold) of anxiety, depression, and\/or stress. The participants were randomly assigned to a mindfulness meditation training group or to a control group. Anxiety, depression, perceived stress, mindfulness, self-compassion, and emotion regulation were all measured using self-report measures.\u00a0This study concluded that Mindfulness Meditation Training (MMT) showed evidence of meaningful reductions in anxiety, depression, and stress. Since mindfulness is so difficult to self-report and measure, further research in this area is needed.<\/span><\/span>\u00a0<span style=\"color: #000000\"><em><span style=\"color: #0000ff\"><span style=\"color: #ff0000\">The findings from this study suggested that at its core, self-kindness, self-compassion and emotional balance are critical to the benefits of MMT in anxiety, depression, and stress. It also suggests that mindfulness, as a process, may be more complicated than some have given credit and that attention and emotional balance may be particularly important aspects related to its effects.<\/span><\/span><\/em><a href=\"https:\/\/link.springer.com\/article\/10.1007\/s12671-013-0229-3\"><span style=\"font-weight: 400\">(Van, Hobkirk, Sheppard, Aviles-Andrews, &amp; Earleywine, 2014).<\/span><\/a><\/span><\/p>\n<p>[\/tab]<br \/>\n[tab title=&#8221;Mantra Meditation&#8221;]<\/p>\n<p><span style=\"color: #ff0000\">Mantra<\/span><em><span style=\"color: #ff0000\"> Meditation\u00a0<\/span><\/em><span style=\"color: #000000\">has shown to result in the following:\u00a0<\/span><\/p>\n<ul>\n<li style=\"text-align: center\"><span style=\"color: #000000\">Reduction in tension\/anxiety<\/span><\/li>\n<li style=\"text-align: center\"><span style=\"color: #000000\">Improvement in stress-related illnesses<\/span><\/li>\n<li style=\"text-align: center\"><span style=\"color: #000000\">Increased productivity<\/span><\/li>\n<li style=\"text-align: center\"><span style=\"color: #000000\">Improvement in cognitive functioning<\/span><\/li>\n<li style=\"text-align: center\"><span style=\"color: #000000\">Lessening of self-blame<\/span><\/li>\n<li style=\"text-align: center\"><span style=\"color: #000000\">Mood elevation<\/span><\/li>\n<li style=\"text-align: center\"><span style=\"color: #000000\">Increase in available affect (emotion)<\/span><\/li>\n<li style=\"text-align: center\"><span style=\"color: #000000\">Increased sense of identity<\/span><\/li>\n<li style=\"text-align: center\"><span style=\"color: #000000\">Lowered irritability<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400\"><a href=\"http:\/\/mcgill.worldcat.org\/oclc\/144770991\">(Lehrer, Woolfolk, &amp; Sime, 2007)<\/a>.<\/span><\/p>\n<p>[\/tab]<br \/>\n[tab title=&#8221;Impacts of Meditation on the Brain&#8221;]<\/p>\n<p class=\"p1\"><span style=\"color: #000000\">Literature has shown that cultivating mindfulness might be associated with changes in the brain\u2019s physical structure. A study done by Lazar et. al (2005) used magnetic resonance imaging to assess cortical thickness in long-term mindfulness meditation practitioners. Their results showed that brain regions associated with attention, interoception and sensory processing were thicker in meditation participants than matched controls. The thickness also correlated with meditation experience. The data found in this study provides the first structural evidence for experience-dependant cortical plasticity associated with meditation practice<a href=\"https:\/\/mcgill.worldcat.org\/title\/meditation-experience-is-associated-with-increased-cortical-thickness\/oclc\/7007655593&amp;referer=brief_results\"> (Lazar et. al, 2005)<\/a><\/span><\/p>\n<p>The video<em><span style=\"color: #000080\"> <a style=\"color: #000080\" href=\"https:\/\/www.youtube.com\/watch?v=q0DMYs4b2Yw\">&#8220;How Does Meditation Change the Brain? &#8211; Instant Egghead #54&#8221;<\/a> <\/span><\/em>has some interesting insight into meditation and the brain.<\/p>\n<p>[\/tab]<\/p>\n<p>[tab title=&#8221;Impacts of Meditation on Performance&#8221;]<\/p>\n<p class=\"p1\"><span style=\"color: #000000\">There was a study done in 2008 which investigated the effects of Chan (Zen) meditation on musical performance anxiety and musical performance quality. Chan meditation is a disciplined practice that incorporates both concentration (<span style=\"color: #0000ff\"><em>samatha<\/em><\/span>&#8211; calming the mind in Pali) and mindfulness (<span style=\"color: #0000ff\"><em>vipassana<\/em><\/span>&#8211; insight into nature). This process is described as \u2018silent illumination\u2019 by Chan Masters since the 11th century. In the study, nineteen participants were recruited from music conservatories and randomly assigned to either an eight-week meditation group or a wait-list control group. Afterwards, all of the participants performed in a public concert. The outcome measures were performance anxiety and musical performance quality. Meditation practiced over a short term did not significantly improve musical performance quality. The control group demonstrated a significant decrease in performance quality with increases in performance anxiety. The meditation group demonstrated the opposite- a positive relation between performance quality and performance anxiety. This indicates that enhanced concentration and mindfulness, cultivated by Chan practice, might actually enable one to channel performance anxiety to improve musical performance. <em><span style=\"color: #ff0000\">By cultivating nonjudgmental awareness of the present moment, the musicians learn to accept their anxiety and performance on the stage as it is. Although the change in performance quality may not be noticeable, the musicians learn to appreciate their performance, which leads to more self-satisfying performances<\/span><\/em>\u00a0<a href=\"http:\/\/mcgill.worldcat.org\/oclc\/432031305\">(<span style=\"font-weight: 400\">Lin, P., Chang, J., Zemon, V., &amp; Midlarsky, E., 2008)<\/span><\/a>.<\/span><\/p>\n<p>[\/tab]<br \/>\n[tab title=&#8221;Mindfulness as Intervention&#8221;]<\/p>\n<p class=\"p1\"><span style=\"color: #000000\">Psychological interventions that incorporate mindfulness and acceptance have been shown to be effective. In many areas such as depression, schizophrenia, or borderline personality disorder, psychologists have been advocating renewed attention to the importance of acceptance and mindfulness in the course of successful psychotherapy. The concepts of mindfulness and acceptance have been highlighted across theoretical schools of thought in modern psychology and they have been characteristics of Eastern philosophy for centuries\u00a0<a href=\"http:\/\/mcgill.worldcat.org\/oclc\/432031305\">(<span style=\"font-weight: 400\">Lin, P., Chang, J., Zemon, V., &amp; Midlarsky, E., 2008)<\/span><\/a>.<\/span><\/p>\n<h3>[\/tab]<br \/>\n[\/tabs]<\/h3>\n<hr \/>\n<p>&nbsp;<\/p>\n<p><span style=\"color: #000000\"><em style=\"color: #000000\">It is important to note the complexity of the term &#8216;mindfulness&#8217;. As MMT has grown in popularity, a lot of variation has arisen in the way that mindfulness is conceptualized and in the trainings and interventions that have been included under this umbrella term\u00a0<\/em><span style=\"font-weight: 400\"><a style=\"color: #000000;font-weight: 400\" href=\"https:\/\/link.springer.com\/article\/10.1007\/s12671-013-0229-3\">(Van, Hobkirk, Sheppard, Aviles-Andrews, &amp; Earleywine, 2014).<\/a><span style=\"color: #000000\">\u00a0<\/span><em><span style=\"color: #000000\">It is important to differentiate\u00a0the practices of mindfulness, meditation, yoga and the many variations and forms of these practices.\u00a0<\/span><\/em><\/span><\/span><\/p>\n<p style=\"text-align: center\"><em><span style=\"color: #800000\">&#8220;Traditional teachings in the Theravada Buddhist tradition clearly differentiate the practices of compassion (karuna), loving kindness (metta), and other positive mind states associated with the Brahmavihara from the practice of mindfulness.&#8221;\u00a0<span style=\"color: #3366ff\"><span style=\"color: #000000\"><span style=\"font-weight: 400\"><a href=\"https:\/\/link.springer.com\/article\/10.1007\/s12671-013-0229-3\">(Van, Hobkirk, Sheppard, Aviles-Andrews, &amp; Earleywine, 2014)<\/a>.<\/span><\/span><\/span><\/span><\/em><\/p>\n<p>&nbsp;<\/p>\n<hr \/>\n<h6><span style=\"color: #333399\"><em><span style=\"color: #008080\">So&#8230; after reading all of this information about yoga, meditation, and mindfulness, what can we learn from it? And, how can it be applied to our lives?<\/span>\u00a0<\/em><\/span><\/h6>\n<p style=\"text-align: center\"><span style=\"color: #000080\"><i><span style=\"font-weight: 400\"><strong>\u201cDo all that you can, with all that you have, in the time that you have, in the place where you are.\u201d<\/strong>\u2014Nkosi Johnson <\/span><\/i><a style=\"color: #000080\" href=\"http:\/\/mcgill.worldcat.org\/oclc\/763155760\">(<span style=\"font-weight: 400\">Hanson, &amp; Mendius, 2009)<\/span><\/a><\/span><\/p>\n<p style=\"text-align: center\"><span style=\"font-weight: 400;color: #000080\"><strong><em>\u201cMeditation cannot be the same for every man. Though the same in principle, namely, the steadying of the mind, the method must vary with the temperament of the practitioner\u201d<\/em>.<\/strong> <a style=\"color: #000080\" href=\"http:\/\/mcgill.worldcat.org\/oclc\/493323669\">(Besant, 2009).<\/a><\/span><\/p>\n<p><span style=\"color: #0000ff\"><span style=\"font-weight: 400\"><span style=\"color: #000000\">I think it is especially important to recognize the complexity and individuality of these practices-<\/span><\/span><i><span style=\"font-weight: 400\"> absolutely everyone is different and the effects vary for each individual.<\/span><\/i><\/span><\/p>\n<p><span style=\"font-weight: 400;color: #000000\"><a href=\"https:\/\/sites.music.mcgill.ca\/mpbs\/files\/2018\/04\/Band_graffiti_at_Aleja_Genera\u0142a_Jo\u0301zefa_Hallera_Gdan\u0301sk.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\" wp-image-4693 alignright\" src=\"https:\/\/sites.music.mcgill.ca\/mpbs\/files\/2018\/04\/Band_graffiti_at_Aleja_Genera\u0142a_Jo\u0301zefa_Hallera_Gdan\u0301sk-300x177.jpg\" alt=\"\" width=\"317\" height=\"187\" srcset=\"https:\/\/sites.music.mcgill.ca\/mpbs\/files\/2018\/04\/Band_graffiti_at_Aleja_Genera\u0142a_Jo\u0301zefa_Hallera_Gdan\u0301sk-300x177.jpg 300w, https:\/\/sites.music.mcgill.ca\/mpbs\/files\/2018\/04\/Band_graffiti_at_Aleja_Genera\u0142a_Jo\u0301zefa_Hallera_Gdan\u0301sk-768x453.jpg 768w, https:\/\/sites.music.mcgill.ca\/mpbs\/files\/2018\/04\/Band_graffiti_at_Aleja_Genera\u0142a_Jo\u0301zefa_Hallera_Gdan\u0301sk-1024x604.jpg 1024w, https:\/\/sites.music.mcgill.ca\/mpbs\/files\/2018\/04\/Band_graffiti_at_Aleja_Genera\u0142a_Jo\u0301zefa_Hallera_Gdan\u0301sk.jpg 1884w\" sizes=\"auto, (max-width: 317px) 100vw, 317px\" \/><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;color: #000000\">It is also worth noting that <\/span><span style=\"font-weight: 400;color: #ff0000\"><span style=\"color: #000000\">each individual musician has a different subjective perception of anxiety.<\/span> <\/span><span style=\"color: #000000\"><span style=\"font-weight: 400\">One concept I find extremely interesting is the <\/span><span style=\"font-weight: 400;color: #ff0000\">inseparability of mind and body<\/span><span style=\"font-weight: 400\"> &#8211; feelings represent one\u2019s interpretations of bodily states, and emotional signals are derived from bodily states <a href=\"http:\/\/mcgill.worldcat.org\/oclc\/711052174\">(<\/a><\/span><\/span><span style=\"font-weight: 400\"><span style=\"color: #000000\"><a href=\"http:\/\/mcgill.worldcat.org\/oclc\/711052174\">Kenny, 2011)<\/a><em>.\u00a0<\/em><\/span><\/span><em><span style=\"color: #ff0000\">Techniques such as Mindfulness-Based Stress Reduction address the mind and body as a whole.<\/span><\/em><\/p>\n<p style=\"text-align: right\"><em><a href=\"https:\/\/commons.wikimedia.org\/wiki\/File:Band,_graffiti_at_Aleja_Genera%C5%82a_J%C3%B3zefa_Hallera,_Gda%C5%84sk.jpg\"><span style=\"color: #999999\">Band grafitti. Wikimedia Commons<\/span><\/a><\/em><\/p>\n<p><span style=\"font-weight: 400;color: #000000\">Meditation, by means of cultivating nonjudmental awareness, has been a proven way that musicians accept their anxiety and performance on stage as it is- bringing more self-satisfying performances<span style=\"color: #000000\">\u00a0<a href=\"http:\/\/mcgill.worldcat.org\/oclc\/432031305\">(<span style=\"font-weight: 400\">Lin, P., Chang, J., Zemon, V., &amp; Midlarsky, E., 2008)<\/span><\/a><\/span>. I believe that achieving more self-satisfying performances, rehearsals, or practice sessions can be a huge step towards more self love for our playing, and a more positive self image.\u00a0<\/span><span style=\"font-weight: 400;color: #000000\">By bringing awareness to mindful practices, and introducing these methods, maybe we can help reduce stress and anxiety in musicians as well as create a healthier learning and working environment. If you are interested in reading more about meditation and its effects on musicians practice and performance, see the blog <span style=\"color: #000080\">&#8220;<a style=\"color: #000080\" href=\"https:\/\/sites.music.mcgill.ca\/mpbs\/the-art-of-zen-music-playing\/\">The Art of Zen Music Playing<\/a>&#8220;.\u00a0<\/span><\/span><\/p>\n<p class=\"p2\" style=\"text-align: center\"><span style=\"color: #000000\"><span style=\"color: #008080\"><em>\u201cThe purpose of meditation is to learn to experience life fully as it unfolds &#8211; moment by moment. Through the practice of meditation, one can develop greater calmness, charity and insight in facing life\u2019s experiences and in turning them into occasions for learning, and thus deepening one\u2019s wisdom <\/em><\/span>(Kabat-Zinn, &amp; Santorelli, 1999).\u201d<\/span><\/p>\n<p style=\"text-align: center\"><span style=\"color: #000000\"><span style=\"font-weight: 400\">Perhaps Mindfulness-Based Stress Reduction (MBSR), or a variation of this could be taught in schools in order to help students with their mental health and\/or performance anxiety. A MBSR course usually includes basic relaxation and breathing techniques, meditation and simple yoga, along with homework such as maintaining a gratitude journal and a positive events log\u00a0<\/span><\/span><span style=\"color: #000000\"><a href=\"http:\/\/mcgill.worldcat.org\/oclc\/5535060496\">(Noonan, 2014)<\/a><\/span><span style=\"color: #000000\">.<\/span><em><span style=\"color: #000000\">\u00a0<\/span><\/em><a href=\"https:\/\/sites.music.mcgill.ca\/mpbs\/files\/2018\/04\/Barabbas_-_Genesis-1.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-4253 aligncenter\" src=\"https:\/\/sites.music.mcgill.ca\/mpbs\/files\/2018\/04\/Barabbas_-_Genesis-1-300x172.jpg\" alt=\"\" width=\"370\" height=\"212\" srcset=\"https:\/\/sites.music.mcgill.ca\/mpbs\/files\/2018\/04\/Barabbas_-_Genesis-1-300x172.jpg 300w, https:\/\/sites.music.mcgill.ca\/mpbs\/files\/2018\/04\/Barabbas_-_Genesis-1-768x441.jpg 768w, https:\/\/sites.music.mcgill.ca\/mpbs\/files\/2018\/04\/Barabbas_-_Genesis-1-1024x588.jpg 1024w\" sizes=\"auto, (max-width: 370px) 100vw, 370px\" \/><\/a><em><span style=\"color: #999999\"><a style=\"color: #999999\" href=\"https:\/\/commons.wikimedia.org\/wiki\/File:Barabbas%20-%20Genesis.jpg\"><span style=\"font-weight: 400\">Genesis. Wikimedia Commons<\/span><\/a>\u00a0<\/span><\/em><\/p>\n<p><span style=\"font-weight: 400;color: #000000\">If you wish to experiment yourself\u2026 <\/span><\/p>\n<p><span style=\"font-weight: 400;color: #000000\">In daily life, you can explore basic meditation or mindfulness techniques as soon as you wake up, before you go to sleep, before your practice session, or even before a performance. <span style=\"color: #333399\"><em>An attitude of mindfulness can be interwoven with our practicing, performing, or attitude towards music.<\/em><\/span><\/span><\/p>\n<p><span style=\"font-weight: 400;color: #000000\">Mindfulness and meditation are <\/span><i><span style=\"font-weight: 400\"><span style=\"color: #ff0000\">just a few<\/span><\/span><\/i> <span style=\"font-weight: 400;color: #000000\">options of ways to take care of our minds. It may not be right for everyone\u2026 so if you are interested in this topic or this way of thinking, you could do your own research and <\/span><span style=\"color: #000000\"><em>experiment in finding what works for you! <\/em><\/span><\/p>\n<h6 style=\"text-align: center\"><span style=\"color: #008080\"><em>It is equally as important to care for our bodies as well as our minds, so that we may continue pursuing our job of of creating music in a creative and beautiful way.<\/em><\/span><\/h6>\n<p style=\"text-align: center\"><span style=\"color: #333399\"><em>&#8220;Science further verifies that when we cultivate compassion and mindful awareness in our lives &#8211; when we let go of judgements and attend fully to the present &#8211; we are harnessing the social circuits of the brain to enable us to transform even our relationship with our own self&#8221;\u00a0<\/em>-Buddha&#8217;s Brain<\/span><span style=\"color: #000000\"> <a href=\"http:\/\/mcgill.worldcat.org\/oclc\/763155760\"><span style=\"color: #808080\">(<span style=\"font-weight: 400\">Hanson, &amp; Mendius, 2009)<\/span><\/span><\/a><\/span><\/p>\n<hr \/>\n<p><strong><u>[accordion multiopen=&#8221;true&#8221;]<\/u><\/strong><\/p>\n<p><strong><u>[toggle title=&#8221;References&#8221; state=&#8221;closed&#8221;]<\/u><\/strong><\/p>\n<p><span style=\"color: #008080\"><em>Bibliography:<\/em><\/span><\/p>\n<p><span style=\"font-weight: 400\">Austin, J. H. (2015). <\/span><i><span style=\"font-weight: 400\">Zen and the brain: Toward an understand of meditation and consciousness<\/span><\/i><span style=\"font-weight: 400\">. Cambridge: MIT Press.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Barbeau, A.-K. (2017). <\/span><i><span style=\"font-weight: 400\">Is performing music soothing or stressful? Two perspectives: Music performance anxiety among musicians and the effect of active music-making on seniors&#8217; health <\/span><\/i><span style=\"font-weight: 400\">(doctoral dissertation). McGill University, Montreal, Canada<\/span><\/p>\n<p><span style=\"font-weight: 400\">Besant, A. (2009)<\/span><i><span style=\"font-weight: 400\">. An introduction to yoga. <\/span><\/i><span style=\"font-weight: 400\">Waiheke Island: Floating Press<\/span><\/p>\n<p><span style=\"font-weight: 400\">Butzer, B., Ahmed, K., &amp; Khalsa, S. B. S. (2016). Yoga enhances positive psychological states in young adult musicians. <\/span><i><span style=\"font-weight: 400\">Applied Psychophysiology and Biofeedback : In Association with the Association for Applied Psychophysiology and Biofeedback, 41, <\/span><\/i><span style=\"font-weight: 400\">2, 191-202.<a href=\"https:\/\/mcgill.worldcat.org\/title\/yoga-enhances-positive-psychological-states-in-young-adult-musicians\/oclc\/6032704723&amp;referer=brief_results\"> doi:10.107\/s10484-105-9321-x<\/a><\/span><\/p>\n<p><span style=\"font-weight: 400\">Hanson, R., &amp; Mendius, R. (2009). <\/span><i><span style=\"font-weight: 400\">Buddha&#8217;s brain: The practical neuroscience of happiness, love, &amp; wisdom. <\/span><\/i><span style=\"font-weight: 400\">Oakland, CA: New Harbinger Publications.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Horan, R. (2009). The neuropsychological connection between creativity and meditation. <\/span><i><span style=\"font-weight: 400\">Creativity Research Journal, 21, <\/span><\/i><span style=\"font-weight: 400\">2-3. <a href=\"https:\/\/mcgill.worldcat.org\/title\/the-neuropsychological-connection-between-creativity-and-meditation\/oclc\/362942527&amp;referer=brief_results\">doi:10.1080\/10400410902858691<\/a><\/span><\/p>\n<p><span style=\"font-weight: 400\">Kenny, D. (2011). Conceptual framework. In <\/span><i><span style=\"font-weight: 400\">The Psychology of Music Performance Anxiety <\/span><\/i><span style=\"font-weight: 400\">(pp. 15-32). Oxford, UK: Oxford University Press.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Khalsa, S. B. S., Shorter, S. M., Cope, S., Wyshak, G., &amp; Sklar, E. (2009). Yoga ameliorates performance anxiety and mood disturbance in young professional musicians. <\/span><i><span style=\"font-weight: 400\">Applied Psychophysiology and Biofeedback, 34, <\/span><\/i><span style=\"font-weight: 400\">4, 279-289. <a href=\"https:\/\/mcgill.worldcat.org\/title\/yoga-ameliorates-performance-anxiety-and-mood-disturbance-in-young-professional-musicians\/oclc\/5659238153&amp;referer=brief_results\">doi:10.1007\/s10484-009-9103-4<\/a><\/span><\/p>\n<p>Lazar, S. W., Kerr, C. E., Wasserman, R. H., Gray, J. R., Greve, D. N., Treadway, M. T., McGarvey, M., &#8230; Fischl, B. (2005). Meditation experience is associated with increased cortical thickness.\u00a0<i>Neuroreport,\u00a0<\/i><i>16,\u00a0<\/i>17, 1893-1897. <a href=\"https:\/\/mcgill.worldcat.org\/title\/meditation-experience-is-associated-with-increased-cortical-thickness\/oclc\/7007655593&amp;referer=brief_results\">doi: 10.1097\/01\/wnr.0000186598.66243.19<\/a><\/p>\n<p><span style=\"font-weight: 400\">Lehrer, P. M., Woolfolk, R. L., &amp; Sime, W. E. (2007). <\/span><i><span style=\"font-weight: 400\">Principles and practice of stress management<\/span><\/i><span style=\"font-weight: 400\">. New York: Guilford Press.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Lin, P., Chang, J., Zemon, V., &amp; Midlarsky, E. (2008). Silent illumination: a study on chan (zen) meditation, anxiety, and musical performance quality. <\/span><i><span style=\"font-weight: 400\">Psychology of Music, 36, <\/span><\/i><span style=\"font-weight: 400\">2, 139-155. http:\/\/pom.sagepub.com<\/span><\/p>\n<p><span style=\"font-weight: 400\">Noonan, S. (2014). Mindfulness-based stress reduction. <\/span><i><span style=\"font-weight: 400\">The Canadian Veterinary Journal = La Revue V\u00e9t\u00e9rinaire Canadienne,<\/span><\/i><span style=\"font-weight: 400\"> 55, 2, 134-5.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Panesar, N., &amp; Valachova, I. ( 2011). Yoga and mental health. <\/span><i><span style=\"font-weight: 400\">Australasian Psychiatry, 19, <\/span><\/i><span style=\"font-weight: 400\">6, 538-539. <a href=\"https:\/\/mcgill.worldcat.org\/title\/yoga-and-mental-health\/oclc\/761092885&amp;referer=brief_results\">doi:10.3109\/10398562.2011.620613 <\/a><\/span><\/p>\n<p><span style=\"font-weight: 400\">Roy, M. M., Radzevick, J., &amp; Getz, L. (2016). The manifestation of stress and rumination in musicians. <\/span><i><span style=\"font-weight: 400\">Muziki, 13, <\/span><\/i><span style=\"font-weight: 400\">1, 100-112. <a href=\"https:\/\/mcgill.worldcat.org\/title\/the-manifestation-of-stress-and-rumination-in-musicians\/oclc\/6841217234&amp;referer=brief_results\">doi:10.1080\/18125980.2016.1182385<\/a><\/span><\/p>\n<p><span style=\"font-weight: 400\">Van, D. N. T., Hobkirk, A. L., Sheppard, S. C., Aviles-Andrews, R., &amp; Earleywine, M. (2014). How does mindfulness reduce anxiety, depression, and stress? An exploratory examination of change processes in wait-list controlled mindfulness meditation training. <\/span><i><span style=\"font-weight: 400\">Mindfulness, 5, <\/span><\/i><span style=\"font-weight: 400\">5, 574-588. <a href=\"https:\/\/mcgill.worldcat.org\/title\/mindfulness\/oclc\/639452725&amp;referer=brief_results\">https:\/\/doi-org.proxy3.library.mcgill.ca\/10.1007\/s12671-013-0229-3<\/a><\/span><\/p>\n<p><span style=\"font-weight: 400\">Watson, A. H. D. (2009). Performance-related stress and its management. In <\/span><i><span style=\"font-weight: 400\">The biology of musical performance and performance-related injury <\/span><\/i><span style=\"font-weight: 400\">(pp. 332-352). Lanham, Md: Scarecrow Press.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><em><span style=\"color: #008080\">Media credits:<\/span><\/em><\/p>\n<p><em><a href=\"https:\/\/commons.wikimedia.org\/wiki\/File:Band,_graffiti_at_Aleja_Genera%C5%82a_J%C3%B3zefa_Hallera,_Gda%C5%84sk.jpg\"><span style=\"color: #999999\">Band grafitti. Wikimedia Commons<\/span><\/a>\u00a0<\/em><\/p>\n<p><em><span style=\"color: #999999;background-color: #ffffff\"><a style=\"color: #999999;background-color: #ffffff\" href=\"https:\/\/commons.wikimedia.org\/wiki\/File:Edvard_Munch_-_The_Scream_-_Google_Art_Project.jpg\">Edvard Munch &#8211; The Scream. Wikimedia Commons\u00a0<\/a><\/span><\/em><\/p>\n<p><em><span style=\"color: #999999\"><a style=\"color: #999999\" href=\"https:\/\/commons.wikimedia.org\/wiki\/File:Barabbas%20-%20Genesis.jpg\"><span style=\"font-weight: 400\">Genesis. Wikimedia Commons<\/span><\/a>\u00a0<\/span><\/em><\/p>\n<p><em><span style=\"color: #999999\"><a style=\"color: #999999\" href=\"https:\/\/www.youtube.com\/watch?v=q0DMYs4b2Yw\">&#8220;How Does Meditation Change the Brain? &#8211; Instant Egghead #54&#8221;<\/a> <\/span><\/em><\/p>\n<p><a href=\"https:\/\/www.youtube.com\/watch?v=WuyPuH9ojCE\"><span style=\"color: #999999\"><em>&#8220;How stress affects your brain- Madhumita Murgia&#8221;<\/em><\/span><\/a><\/p>\n<p><em><span style=\"background-color: #ffffff\"><a style=\"background-color: #ffffff\" href=\"https:\/\/commons.wikimedia.org\/wiki\/File:HPA-axis_-_animation.gif\"><span style=\"color: #999999\">HPA Axis. Wikimedia Commons<\/span><\/a><\/span><\/em><\/p>\n<p><a href=\"https:\/\/commons.wikimedia.org\/wiki\/Category:Flying_birds_in_art#\/media\/File:Walter_Leistikow_Kraniche.jpg\"><span style=\"color: #999999\"><em><span style=\"background-color: #ffffff\">Kraniche. Wikimedia Commons<\/span><\/em><\/span><\/a><\/p>\n<p><em><span style=\"background-color: #ffffff;color: #999999\"><a style=\"background-color: #ffffff;color: #999999\" href=\"https:\/\/commons.wikimedia.org\/wiki\/File:Blausen_0614_LimbicSystem.png\">Limbic System, Wikimedia Commons<\/a><\/span><\/em><\/p>\n<p style=\"text-align: left\"><em><span style=\"color: #000000\"><a href=\"https:\/\/commons.wikimedia.org\/wiki\/File:Suzanne-Valadon---The-Violin-Case.jpg\"><span style=\"color: #999999\">Suzanne-Valadon &#8211; The Violin Case, Wikimedia Commons<\/span><\/a><\/span><\/em><\/p>\n<p><strong><u>[\/toggle]<\/u><\/strong><\/p>\n<p>&nbsp;<\/p>\n<\/div>","protected":false},"excerpt":{"rendered":"<div class=\"page-restrict-output\"><p>&#x2665;Learning Self Love for our Playing&#x2665;Suzanne-Valadon &#8211; The Violin Case, Wikimedia Commons &#8220;I am larger, better than I thought, I did not know I held so much goodness&#8221; -Walt Whitman, &#8220;Song of the Open Road&#8221;\u00a0(Hanson, &amp; Mendius, 2009) How do we learn to love our own playing? Well\u2026 before we can learn to love our [&hellip;]<\/p>\n<\/div>","protected":false},"author":161,"featured_media":0,"parent":693,"menu_order":7,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_acf_changed":false,"_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","ngg_post_thumbnail":0,"footnotes":""},"class_list":["post-3971","page","type-page","status-publish","entry"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Learning self love for our playing - Music Performance and Body Seminar<\/title>\n<meta name=\"robots\" content=\"noindex, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<meta property=\"og:locale\" content=\"en_US\" class=\"yoast-seo-meta-tag\" \/>\n<meta property=\"og:type\" content=\"article\" class=\"yoast-seo-meta-tag\" \/>\n<meta property=\"og:title\" content=\"Learning self love for our playing - Music Performance and Body Seminar\" class=\"yoast-seo-meta-tag\" \/>\n<meta property=\"og:description\" content=\"&#x2665;Learning Self Love for our Playing&#x2665;Suzanne-Valadon &#8211; The Violin Case, Wikimedia Commons &#8220;I am larger, better than I thought, I did not know I held so much goodness&#8221; -Walt Whitman, &#8220;Song of the Open Road&#8221;\u00a0(Hanson, &amp; Mendius, 2009) How do we learn to love our own playing? 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