Hello and welcome to this meditation which is designed for musicians.
This meditation is for moments when self-doubt,
Anxiety or pressure begin to cloud your relationship with music,
Begin to cloud your creativity.
So,
Right now,
Allow yourself gift of time.
Time for yourself just to be,
Not doing,
Just being.
There's nothing you need to prove,
Nothing you need to perfect at the moment.
Just breathe.
So,
Find a comfortable position.
It might be sitting down,
Lying down or even resting with your instrument nearby.
So,
Let your shoulders ease down,
Let your jaw soften and close your eyes if that feels right for you or lower your gaze.
I'm going to ask you to take a slow inhale through your nose for 4 seconds and then a long exhale through your mouth as if blowing through a straw for 6 seconds.
Take a slow inhale through your nose,
2,
3,
4 and a long exhale through your mouth,
2,
3,
4,
5,
6.
A long inhale through your nose,
2,
3,
4,
Exhale through your mouth,
2,
3,
4,
5,
6.
Feel the weight of your body being supported.
Just let the ground hold you and let the breath move through you gently.
So,
Bring awareness to your breath.
Notice the coolness as you inhale and the warmth as you exhale.
Just let your breath be steady and kind.
If thoughts arise,
Especially anxious ones,
Acknowledge them with compassion.
Your internal critical voice may be telling you I'm not good enough,
Everyone else is better.
Gently label these type of thoughts.
Here is doubt,
Here is fear.
They are only thoughts,
They are not who you really are.
So,
Offer yourself the compassion a true friend would give you.
Just focus on your breath and let the breath guide you back to calm.
Now,
Scan your body slowly,
From head to toe.
Where is the anxiety today?
Where does it reside?
In your chest?
In your stomach?
Your throat?
Or your shoulders?
Wherever it is,
Imagine sending the breath into that area.
Not to try to force it away,
But just to offer softness and space.
Just breathe in to that area.
You are not trying to fight anxiety.
You are simply allowing it to loosen its grip.
On your next inhale,
Imagine drawing in strength,
And on your exhale,
Imagine a gentle release.
Slow,
Soft,
Natural.
Let each breath widen the space inside you.
More room for calm.
More room for self-assured strength.
And more room for resilience.
In the mind,
The inner critic may still be active.
Saying harsh things about you,
About your playing,
Your progress,
Or your worth.
That's what inner critics do.
You know it could ruin your day,
But not today.
Instead of arguing with it,
Simply observe it.
Look at it with curiosity.
Notice its tone,
Its attitude,
Its urgency.
Recognise that this voice,
This critical voice,
Is maybe trying,
In its own misguided way,
To protect you in some sort of way.
It's trying to hold you back.
Say gently to this inner critic,
Thank you,
But I don't need you right now.
Thank you,
But I don't need you right now.
And return to the breath.
This small act of acknowledgement is a powerful form of resilience.
You have the power to ignore and to silence your inner critic.
I want you to bring your mind back to the reason you began making music.
Perhaps it was joy,
Curiosity,
Expression,
A connection with other people.
Just picture that moment,
Any moment,
When you felt truly connected to music.
A time when it felt effortless or meaningful.
Let that memory warm you.
Let it remind you that your musical journey is bigger than today's doubt.
It's bigger than your internal critical voice.
It's bigger than any one performance.
Feel that original spark,
Still alive within you.
You can try to repeat,
Slowly in your mind,
On the rhythm of your breath,
My music is enough,
As you inhale.
And on the exhale,
This is what I am meant to be.
Let these words,
Or whatever words you choose to use,
Settle deeply,
Like roots anchoring you.
Bring your attention to the parts of your body that you use to express music.
Your hands,
Your breath,
Your voice,
And your posture.
Feel their strength.
Feel their memory.
The hours of practice,
The dedication.
The vulnerability it takes to create art.
Place a hand on your chest,
Or abdomen if comfortable.
And feel your body's resilience.
Feel your presence.
And feel the quiet power that comes from simply being in this moment.
You could say to yourself,
I can do this.
I can move forward,
Even when I'm afraid.
I can do this.
I can move forward,
Even when I have my doubts.
I can move forward.
My internal critic is not going to get in my way.
Now,
Imagine yourself returning to your music.
Not with any pressure,
Not with any fear,
But with curiosity.
Imagine picking up your instrument,
Or opening your mouth to sing.
Or sitting down to compose,
Or write lyrics.
See yourself exploring sound gently.
As though rediscovering it for the very first time.
Each note is allowed to be imperfect.
Each note is coming from the heart,
From the soul.
It is alive,
Honest,
And it's yours.
Feel your creativity flowing again.
Not forced,
Not judged,
But invited.
So,
As we come to the end of this mindfulness meditation,
Bring your awareness back to your breath.
Inhale deeply,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five,
Six.
Inhale deeply,
Two,
Three,
Four.
Exhale slowly,
Two,
Three,
Four,
Five,
Six.
You are here.
You are enough.
Your music is an extension of you,
And you are worthy of expression.
Of growth and joy.
So,
Take one more steady breath.
Feel your body grounded.
Feel your mind calmer.
Feel your spirit supported.
When you're ready,
Gently open your eyes.
And carry this softness,
This clarity,
And self-belief with you,
As you return to your music.
