They also found which music genres and instruments did the best job at reducing stress and fostering relaxation. They include Native American, Celtic, Indian-stringed instruments, drums, and flutes. They also learned that sounds of nature, thunder, and rain can be beneficial when paired with other genres such as jazz, classical, and easy listening. Ideally, you want songs that most closely mimic your heart rate. If you’re not sure how many BPMs a song has, you can look up virtually any song at songbpm.com. And since our brain sends signals to every part of our body, music can affect us in a variety of ways.
You can also listen to sacred music, spoken words, or any music you find relaxing or inspiring. You may want to write your reflections in a journal or discuss them with a friend or spiritual leader. Combining a walk with meditation is an efficient and healthy way to relax.
In the mid-’00s, Chuck Wild, who performs as Liquid Mind, started uploading his relaxation music onto Pandora and YouTube to modest returns. But his streaming numbers skyrocketed once streaming took hold around 2014. “I started looking at the numbers and my income, and went, “Holy cow, this is a way to fulfill my dream,” Wild says. Since then, he has released albums titled Deep Sleep, Peace and Mindfulness that have found success online. Keep your daily stress at bay with hundreds of meditations guided by experts from around the world. With practices in loads of lengths and styles, it's a breeze to find exactly what suits your needs, whether you're a beginner or advanced.
You can use this technique anywhere you're walking, such as in a tranquil forest, on a city sidewalk or at the mall. You can create your own mantra, whether it's religious or secular. Examples of religious mantras include the Jesus Prayer in the Christian tradition, the holy name of God in Judaism, or the om mantra of Hinduism, Buddhism and other Eastern religions. Concentrate on feeling and listening as you inhale and exhale through your nostrils.
The purpose is to slow your breathing, take in more oxygen, and reduce the use of shoulder, neck and upper chest muscles while breathing so that you breathe more efficiently. Sometimes called guided imagery or visualization, with this method of meditation you form mental images of places or situations you find relaxing. Meditation is an umbrella term for the many ways to a relaxed state of being.
Some find Joni Mitchell’s “Blue Room Hotel” or Miles Davis’s “Blue in Green” to be sleep-inducing. “The better choice is often music with no words,” notes Breus. Steer clear of anything that evokes strong emotions, as well -- regardless of whether they're positive or negative. “Don’t listen to that mix tape that your old girlfriend once gave you,” Breus advises.
When your attention wanders, gently return your focus to your breathing. If you're a beginner, practicing meditation may be easier if you're in a quiet spot with few distractions, including no television, radios or cellphones. This type of meditation is based on being mindful, or having an increased awareness and acceptance of living in the present moment. You try to use as many senses as possible, such as smells, sights, sounds and textures. You may be led through this process by a guide Nature Relaxation or teacher.
Many meditation apps come with content to help a person sleep. Others are specific apps for helping people sleep, so there are many available options. A variety of teachers lead meditations ranging from 3–40 minutes. This app design fits into a busy day, with themed meditations. These include getting to sleep, traveling, and facing a stressful situation.