Warm Up Pillar: Mindfulness
If I don’t meditate - how could mindfulness become a regular part of my warm up?
Mindfulness and mindfulness meditation are huge, broad topics. There is a tremendous amount of information to digest. If you are a practitioner of mindfulness or mindfulness meditation you know that, like playing an instrument, it’s a slow and often internal journey that requires consistency and dedication.
So how can we take these far-reaching concepts and pare them down to fit our specific needs as musicians, while still respecting these disciplines and what they have to teach us?
As a practitioner of mindfulness meditation, I have a great appreciation for the amount of work it takes to meditate and grow a meditation practice, and for the ups and downs that come with such an introspective practice.
However, the fundamentals of mindfulness practice are accessible to all of us, whether we are seasoned meditators or not.
Conceptually, it’s not a far leap from the focus required to be a musician to mindfulness. We already have some experience wrangling the mind away from distractions so that we can get work done in the practice room and so that we can focus in performance.
Even though as musicians we might be more mindful than the average person, I would guess that most of us still have plenty of distractions like self-critiques, concern about the judgment of others, or stress over the situation that bombard our experiences of practice and performance. Which is exactly why taking the time to address our mindfulness can greatly benefit our work.
I would be remiss if I didn’t encourage the development of a regular mindfulness practice here. In recent years there has been a tremendous amount of research about how much practice, or how little, is required to make an impact. (Amishi P. Jha’s book Peak Mind is a great entry point, and suggests that about 12 minutes a day is all it takes to help create our peak state of mind more frequently).
But if you’re still skeptical, I understand. Most of us find the idea of sitting in stillness and silence with ourselves laughable.
As with most challenging undertakings, we need a relatable entry point. Something that is attainable, but also shows us the potential benefits. One of my favorite mindful practices is below. It’s short, simple, easily repeated, and never loses its impact. Even now as a more seasoned practitioner of mindfulness, I still use this one all the time.
Following the breath:
Sit in an upright position that is not rigid. Take some time to settle into your seat
Allow your attention to come to rest on your breathing without changing anything about the way you are breathing
With as much detail as possible, follow your breath in and out
When you get distracted, simply bring your attention back to the breath. Do this as many times as you need to.
Try doing this for anywhere from 1 to 5 minutes to start (set a timer so you aren’t checking the clock constantly).
While at first this may seem like a breathing exercise, the breath is really just an anchor here. It is a place to rest our attention that doesn’t require any action from us. The breath provides somewhere to place your attention when you begin and when you realize you have become distracted again. It simply provides a resting place for your mind.
Try it out for yourself. Try not to judge your ability to follow the breath - that’s not the point of the exercise. Make sure you do this exercise a few times, for at least a few days before you pass judgment. Continue to note how you feel after each practice.
There are many more ways to bring mindfulness into our warm ups and the way we approach our instruments. We’ll go in depth in the Warm Up to Flow workshop!