Here’s a great 5-minute mind-body reset you can do right before practicing. Try it to release tension and feel a more satisfying connection with your instrument and with the sound you’re making.
First, play a chord or a single note on your instrument. Notice how it sounds, and how your body feels as you do it.
Then play a different chord or note, and notice how that sounds and feels different.
Now do the following 4-step mindfulness practice:
1. Sitting comfortably upright with your hands resting on your upper legs, take three slow, deep breaths.
2. Close your eyes and slowly scan your body as follows:
Take time to notice how the soles of your feet feel….
Then the tops of your feet…
Ankles and lower legs…
Knees and upper legs…
Hips and lower torso…
Upper torso…
Shoulders and upper arms…
Elbows, forearms, and hands…
Your neck…
Back of your head…
Sides of your head…
Top of your head…
Your whole face…
And your throat.
3. Gently open your eyes, and with your gaze slightly lowered and relaxed, do two minutes of mindfulness meditation as follows:
Simply sit still and notice your breathing. When your mind wanders from your breathing, gently bring it back.
4. Take several seconds to notice each of your five sense perceptions in this way:
Notice what you’re hearing now
Now, what you’re seeing
Smelling
Tasting
And touching
Now play the same chord or note again, and notice how it sounds and feels. Pause a moment. Then play a different chord or note and notice how that sounds and feels in contrast.
Now you’re ready to move on to part of a piece you’ve been practicing. Take it slow and easy at first, so you can keep noticing how it feels and sounds as you play.
Let yourself continue to explore different parts of the music this way. Simply follow your curiosity, and see what happens when you relax like this and let your senses open up more.
I’d love to hear about your experience in the comments below!
Warmly,
Madeline
P.S. Here’s some additional help:
1) You’ll find a lot of helpful information about instrumental technique in Chapter 6 of my book, The Art of Practicing.
2) Try the Performing Beyond Fear® exercise for a super-efficient prep before performing – or even before practicing.
3) Set up a complimentary consultation to find out how I can help you with specific issues with your playing.