Part 2: Is Mindfulness Safe for Everyone?

by Amy Thomas | Jul 20, 2021

In Part 1 of our Summer 2021 Mindfulness Blog Series, we learned what Mindfulness is and is not. We also answered the question about its link to religion. We encourage you to read all the blogs within the series for a comprehensive understanding.

Today we would like to focus on the question of, Is mindfulness a safe practice for everyone? It certainly appears on the surface that mindfulness would be a safe exercise to learn and for many individuals it is, however, there are some important considerations. Below we will explore the first three of six, in hopes of learning the best way to practice mindfulness and whether further thought should be explored before jumping into using it.

A clear definition of mindfulness should be understood.

Before practicing any new exercises, it is always a wise choice to fully understand what is involved. If you are learning from a life coach, mental health therapist, or yoga instructor there is usually a discussion and confirmation that the individual understands and would like to learn mindfulness. Always ask for clarity if it is not shared.
On the other hand, there are circumstances in which individuals, including our youth, who find themselves in a scholastic or community group where it is presented without a great deal of explanation or opportunity for having questions answered. And in some cases, there is no way for the individual to opt out. This can cause some unintentional harm to a participant, so should be seriously considered prior to introducing mindfulness.

Meditation is NOT the only way to present mindfulness.

Because meditation is one of the first things that comes to a person’s mind when they hear mindfulness, they may not be willing to try this practice. Although meditation can be a very helpful mindfulness tool, some individuals will reject the concept of mindfulness all together if they think meditation is required.
Closing eyes is not a necessity when practicing mindfulness. If an individual is resistant to closing their eyes during meditation or another mindfulness exercise that is perfectly fine. Focal points within a room or a favorite drawing or photo is a great way to focus the mind and eliminate visual distractions.

The person helping you to learn mindfulness should be practicing it as well.

When learning mindfulness from another individual it is a very appropriate question to ask if they are practicing mindfulness. It is very important to have experienced the feelings and challenges that go along with perfecting the skill of mindfulness. If the leader is not doing so on a regular basis, they will have trouble guiding others.
An effective mindfulness leader will acknowledge that there are many ways to practice mindfulness and guide each person into a specialized plan that will allow them to be successful.

We hope you will join us in the coming weeks for Part 3 of our Summer 2021 Mindfulness Blog Series, where will highlight the last three considerations to insure safe mindfulness practice.

Parenting: Finding Calm in the Chaos (Part 1)

Jan 25, 2022

Whether you are a parent or not, everyone appreciates calm. Life creates more opportunities for noise,
busyness, tension, and high energy activity than it does for relaxing and peaceful moments. It is for this
reason that adults, teens, and children alike will need to be intentional to find calm. In this first part of our two-part blog, we would like to focus on the needs of parents. What it is like for a parent or foster
parent while raising children? What if they have 2 or more children in their home and one or more has
special needs? That certainly adds complexity into the parenting experience. Their work can be very
hard but incredibly rewarding with the right resources.

Finding Peace on Earth

Dec 7, 2021

As we wind down 2021 with all its twists and turns we look toward a new year. Most people look forward with hope, that life might be easier, less chaotic, and filled with family, friends, good health and happiness. Christmas and Holiday cards send best wishes for a joyous and peaceful new year. There is a very real hunger and thirst for peace, for peace on this earth.

Sounds That Scare Our Children

Oct 24, 2021

It can be common to see children plug their ears or show displeasure toward an unexpected, loud, high
pitched or popping sound, however, how do we know when it is time to get professional help for our
child whose responses appear severe. A quick reaction to a sound means the child is responding to their
good survival instincts so it’s all normal, right?

Part 1: What is Mindfulness?

by Amy Thomas | Jul 6, 2021

Over the last two decades the word “mindfulness” has been used frequently by people all over the world. With its original roots in Eastern Culture as a core tenet in Buddhism, and massive spread into Western Culture’s practices of psychotherapy, acceptance-based therapy, as well as yoga and meditation practices – the concept of mindfulness can be confusing.

Is this something I want to learn or use? If I participate in mindfulness does this mean that I am practicing the Buddhist faith? Is it a safe practice for all people? Is there anything I should be aware of before beginning mindfulness? What exactly is mindfulness?

We look forward to exploring these questions and more in our four-part Summer 2021 Mindfulness Blog Series. In this first blog we want to start with the question: What is Mindfulness? Depending on who you speak with this definition may look a little different, however most mental health therapists will provide their clients with a similar definition.

Mindfulness is an awareness of thoughts, feelings, behaviors, and behavioral urges.

By learning mindfulness, we are empowered to be in charge of ourselves in a different way. It has been proven that awareness assists in emotional regulation. Mindfulness can be practiced using one or more of these complimentary activities: eating, walking, laying down, engaging in relaxing breathing, listening to music, completing an art project, coloring, woodworking, watching TV, driving, working, etc. In some cases, individuals bring mindfulness into their prayer life, noticing when they become distracted and returning their attention back to the prayer.

Many who come to us for a visit associate mindfulness only with meditation and religion, but it is much broader than that. If you participate in mindfulness, it does not mean that you are practicing Buddhism or any other religion. Mindfulness is a practice of being aware of the present moment regardless of the activity the person is engaged in. A few of the many benefits of adopting mindfulness are a more relaxed body, a focused mind, the ability to resist an urge, and for some handle a big emotion more successfully.

But with all this goodness comes the reality that mindfulness is not always safe for everyone, especially when experienced in group environments or when mental health challenges cause this practice to intensify disassociation or be thrown back into a traumatic event. We look forward to sharing more about the importance of using mindfulness in a safe way in our upcoming blogs in the four-part Summer 2021 Mindfulness Blog Series.

Parenting: Finding Calm in the Chaos (Part 1)

Jan 25, 2022

Whether you are a parent or not, everyone appreciates calm. Life creates more opportunities for noise,
busyness, tension, and high energy activity than it does for relaxing and peaceful moments. It is for this
reason that adults, teens, and children alike will need to be intentional to find calm. In this first part of our two-part blog, we would like to focus on the needs of parents. What it is like for a parent or foster
parent while raising children? What if they have 2 or more children in their home and one or more has
special needs? That certainly adds complexity into the parenting experience. Their work can be very
hard but incredibly rewarding with the right resources.

Finding Peace on Earth

Dec 7, 2021

As we wind down 2021 with all its twists and turns we look toward a new year. Most people look forward with hope, that life might be easier, less chaotic, and filled with family, friends, good health and happiness. Christmas and Holiday cards send best wishes for a joyous and peaceful new year. There is a very real hunger and thirst for peace, for peace on this earth.

Sounds That Scare Our Children

Oct 24, 2021

It can be common to see children plug their ears or show displeasure toward an unexpected, loud, high
pitched or popping sound, however, how do we know when it is time to get professional help for our
child whose responses appear severe. A quick reaction to a sound means the child is responding to their
good survival instincts so it’s all normal, right?

Developing Emotional Maturity in Children Using Social-Emotional Learning

by Amy Thomas | May 11, 2021

Blog post written by Katie Pistilli

If you’re a parent or professional in the education world, you’ve probably noticed a new buzzword: Social-Emotional Learning. What is Social-Emotional Learning, and what does it have to do with public schools?

Social-Emotional Learning (SEL) was a term coined by an organization called CASEL, The Collaborative for Academic, Social, and Emotional Learning.

According to CASEL, Social-Emotional Learning is “the process through which all young people and adults acquire and apply the knowledge, skills, and attitudes to develop healthy identities, manage emotions and achieve personal and collective goals, feel and show empathy for others, establish and maintain supportive relationships, and make responsible and caring decisions.”

SEL guidelines are proven to:

Increase student’s pro-social skills
Cultivate skills needed to maintain positive relationships
Increase academic performance
Decrease anxiety and depression.

The impact of SEL curriculum spans well into a child’s adulthood, with evidence showing that children exposed to SEL are less likely to experience poverty or incarceration.

SEL is based on the acquisition of 5 core competencies: self-awareness, self-management, responsible decision-making, relationship skills, and social awareness.

A social-emotional learning curriculum not only has an impact on individual students, but their community as a whole.

Music Therapy and Social Emotional Learning

In many ways, music therapists have addressed these benchmarks for decades in our schools. We know the innate social-emotional benefits of making music with others, learning an instrument, and interpreting music. Here are a few specific ways that music therapy addresses the 5 core SEL competencies:

1) Self-Awareness

Self-Awareness ranges from identifying emotions to more complex skills such as linking thoughts to feelings. In music therapy these skills can be addressed with:

Putting thoughts and feelings to music while songwriting.
Asking the question: Is this song happy or sad?

2) Self-Management

Self-Management encompasses skills related to managing emotions and coping with stress. In music therapy, we can address these skills with:

Participating in a drum circle, expressing complex emotions while playing and regulating the body with rhythm.
Calming the body by breathing in time, using music to slow heart rate, and using mindfulness-based interventions.

3) Responsible Decision-Making

Responsible Decision-Making involves the ability to think critically of one’s actions and how our behavior impacts those around us. In music therapy this might look like:

Learning how to play instruments and take care of them.
Listening to peers in a group, being respectful and responding with kindness to their ideas.

4) Relationship Skills

Relationship skills involve social behaviors such as developing friendships and communicating with others. Since music is an innately social experience, it is common to address these skills in music therapy.

Learning social songs to help children remember and learn the nuances of social behavior such as having conversations or what to do when someone gives a complement.
Cultivating a hobby or shared interest with a classmate through music.

5) Social Awareness

Social Awareness skills involve understanding the perspectives of others and cultivating empathy. In music therapy this may look like:

Discussing the meaning behind lyrics and considering what an artist was trying to express.
Sharing instruments and taking turns during group music making experiences.

The COVID-19 pandemic taught us that now more than ever it is essential to take social-emotional learning seriously. The children in our community have so much to gain from adults in their lives valuing these skills.

If you think music therapy could be a helpful resource for a child you know to work on Social-Emotional Learning skills, please contact us. We would love to hear from you!

The Improve Your Mood Playlist

Sep 1, 2022

Blog Written By Rebecca Szalay Do you ever notice when you are feeling down that you gravitate towards music that reflects that mood? How about when you’re excited? Do you change the music if a slow or sad song comes on because you feel happy? Music has the ability...

Nature’s Instruments: Making Music Outside

May 2, 2022

Spring is finally here! The daffodils are blooming, the Easter bunny made his visits, and families are itching to get out of the house. In the spring, the outside world is full of sounds. Last week, we shared the blog Pause and Hear the Sounds of Spring to practice...

Current Events: Thrive to Survive Workshop

Mar 22, 2022

Written by Katie Pistilli, MT-BC This month, Upstate Music Therapy Center employees Erin Triola, LCAT, MT-BC and Katie Pistilli, MT-BC met a wonderful group of people through the Thrive to Survive support group. Katie and Erin conducted a workshop for Thrive to...

Pause and Hear the Sounds of Spring

by Amy Thomas | Mar 23, 2021

Blog post written by Katie Pistilli.

The world is awakening from its winter slumber and the quiet hibernation of winter is nearing its end. Before we know it, the trees and flowers will be blooming! Maybe you’re already feeling a tickle in your nose from spring allergies. In the year since our world shut down due to the pandemic, no life has gone unchanged. By bringing attention to the seasons, nature, and the sounds of spring around us, perhaps we can see that as the cycles of nature continue, so too can our lives as we know them. No matter how complicated things may seem, there is always a moment to step back and breath in the beauty around us.

In the past couple of years, the term Forest Bathing has grown in popularity. A TIME article published in 2018 explains that the Japanese mindfulness practice heightens feelings of well-being and happiness. You don’t need to have access to a forest to reap the benefits of this practice. Nature is all around us, from the few trees on the edge of your school parking lot, to the birds flying above the city in the sky. Forest bathing is one way to practice mindfulness, and it’s as simple as taking a step out the front door!

Go outside.

See the changes all around you. Are there more colors in the world than there were last week? Yellow, purple, and white flowers are emerging from the soil. Green buds are popping on the trees. Using all your senses, smell the spring rain and mud. Feel the air that becomes warmer as spring settles in. Have you noticed any fresh herbs available in the grocery store? Fun fact: asparagus is usually the first crop to arrive this time of year!

What do you hear?

As a music lover, you may be especially sensitive to the sounds around you. The music of spring takes many forms. You may hear water flowing in a nearby creek or gutter in a parking lot. As you walk out your front doorstep in the morning, there may be birds singing a song. How many different bird songs do you hear? On a chillier day, the ever-famous winds of March may be blowing on your doorstep. Maybe you hear a neighbor’s windchime moving with the wind.

If you are housebound due to a COVID quarantine or caretaking of a family member, you can still witness the sounds of spring. Open up a window and breathe in the air. Share a video such as the ones below with a loved one. Close your eyes, and soak in the gentle sounds.

By reading this blog, we hope you were able to take an opportunity to relax. Think about all you, your family, and our world has been through this year. We have made it to a new season. Hopefully, this spring will bring joy in more ways than one as our towns, countries, and world continue to heal from the COVID-19 pandemic. During these endlessly uncertain times, it’s important to give yourself some grace. Take a moment with your children, your partner, or a moment alone to listen to the world around you. Life has gone on and begun again. The music of spring is here for all who care to listen for it.

Finding Peace on Earth

Dec 7, 2021

Written by Amy Thomas, LCAT, MT-BC, C-DBT As we wind down 2021 with all its twists and turns we look toward a new year. Most people look forward with hope, that life might be easier, less chaotic, and filled with family, friends, good health and happiness....

Sensory Safe Mindfulness

Aug 24, 2021

lik.We hope you have been enjoying our Summer 2021 Mindfulness Blog Series. In this last blog on the topic of mindfulness we want to provide practical ways to apply mindfulness safely. Because each person needs and prefers different ways to slow down the mind and...

Mindfulness Through a Trauma Informed Lens

Aug 10, 2021

In Part 2 of our Summer 2021 Mindfulness Blog Series, we focused on the first three of six important considerations when beginning mindfulness and its safety for everyone. Today we will explore the last three of six, to share our view of the best way to practice...

Solitude: Peaceful or Lonely?

by Amy Thomas | Jan 3, 2021

When you think of solitude, what is the first thing that comes to your mind? Perhaps a bubble bath without interruption, a cup of coffee and a good book, or a walk-in nature, all experienced completely alone because you chose to do so. Others may envision solitude as a quiet space with no sound, void of human connection. This latter description can create the opposite effect of what most people hope to achieve when engaging in solitude. Perhaps they do not like complete quiet or to be alone. Solitude has the potential to open a space where thinking occurs and if we are honest those thoughts can move to a deeper level than we are comfortable with or prepared for. “The moment that people are alone, even for a few seconds, they become anxious, they panic, they fidget, they reach for a device. Just think of people at a checkout line or at a red light,” Turkle a psychologist and cultural analyst says in her TED Talk “Connected, But Alone?” “Being alone feels like a problem that needs to be solved. And so, people try to solve it by connecting. But here, connection is more like a symptom than a cure.”

Some might confuse solitude with loneliness. The difference is that solitude is a fact that you are alone. Loneliness however is a negative response to solitude. It is a denial of wanting solitude so in response perseverating on being on your own rather than embracing the opportunity. Of course, there are times when we did not seek solitude but due to circumstances out of our control, it found us. With the COVID19 pandemic, people throughout the world experienced social distancing mandates by health departments and governments to reduce the spread of the virus. March 2020 rolled in with rapid and unexpected changes. Social settings like restaurants, coffee shops, and stores were closed and social gatherings in homes discouraged. Solitude crept quickly in, yet labeled with the title of loneliness.

How can we move forward and accept solitude as a gift in times like we are currently experiencing? Perhaps it begins with accepting these three truths.

1) Solitude when entered by choice has immense therapeutic benefits.

Over the years I have spoken with people who live extremely busy lives, not because they enjoy the level of activity, but instead because of circumstances. Many of these individuals crave solitude. They look forward to unplugging and carving out time alone to do the things they enjoy and that helps them to feel refreshed. They understand the therapeutic value. It decreases their stress. It allows them to think more clearly. It improves their creativity. It feeds their soul. With many children learning remotely due to the current pandemic, families are having to be intentional to find ways that they can each have periods of solitude to keep all family members as emotionally balanced as possible.

2) Solitude can be positive even when it comes unexpectedly.

The recent pandemic has thrown many people into spaces where they feel isolated. The health restrictions and stay at home policies have created an unpleasant experience for many, especially as we entered the holidays this past year. The limited number of people allowed to gather has caused families to avoid their traditional Thanksgiving, Christmas, and New Year’s celebrations. While some are experiencing gratitude for solitude, others are feeling loneliness and even despair with these unexpected shutdowns. The elderly, many of whom are not tech-savvy, have been cut off from their families. Singles who rely heavily on social events throughout their week are limited to digital communication, which as first seemed like a life preserver, now is not fulfilling their human need for face-to-face connections. This is hard, very hard, but there are ways to find gratitude for unexpected solitude. There is a switch we can flip to decrease loneliness. Here are a few ideas:

– Create a list of things you used to enjoy doing, things you currently enjoy, and things you are hoping to do in the future. Circle the ones that you can do as an individual activity.

– Use your five senses to be mindful of how the experience feels and in what way you are grateful for it. Add one or two of these activities to your daily schedule. Daily schedules keep us focused on things that are positive instead of resorting to feelings of loneliness.

– Within that schedule make sure to add in your social opportunities whether online or with one or two people so you also have that to look forward to.

3) Solitude can alert us to our need for support.

It’s very important that we do not ignore signs of depression and anxiety. An increased level of isolation can reveal and heighten the symptoms and cause individuals to not reach out to others. Sometimes our thoughts are heavier than we can process alone. Clinical depression is a state where you often cannot make yourself do what you want to do or enjoy. Concentration issues, crying, feeling hopeless, apathy, and irritability are other common symptoms. Severe anxiety can also surface. You may have trouble finishing a simple task, feel muscle tension, guilt, or changes in sleep or eating patterns. If this is the first time you have noticed these symptoms, or they are worse than you have experienced before, it is important to reach out or have someone you trust to reach out for you. There are mental health specialists who are available as well as your physician. If you need guidance or know someone who does, feel free to use the Contact Us link for support. A Licensed Therapist will get back to you.

As we enter 2021, we encourage you to reboot using the gift of solitude, learn to flip the switch from loneliness to creating spaces of gratitude, and seize the moment to reach out for support.

Happy New Year!

The post Solitude: Peaceful or Lonley? was first published on Upstate Music Therapy Center.

Jazz Music Cocktail: A Healthy Recipe for the Season

by Amy Thomas | Nov 29, 2020

Do you think these legendary jazz musicians – Louis Armstrong, Duke Ellington, Charlie Parker or Miles Davis – could have ever imagined the impact their music would have on a person’s mind, body and soul?

Jazz music developed in the United States in the very early part of the 20th century. New Orleans, near the mouth of the Mississippi River, played a key role in this development. African American musical traditions mixed with others caused jazz to emerge into a blend of ragtime, marches, blues, and other kinds of music.

This passionately played and written music isn’t just pleasing to the ear, there are health benefits associated with specific jazz styles. The benefits are wide-ranging, but for this blog we have chosen to focus on jazz’s power to relax us, regulate blood pressure, and increase successful sleep patterns.

Join us as we mix up a jazz music cocktail. We suggest this cocktail for stress reduction as we enter the holidays. Our recipe or one you choose to create, when listened to regularly, is sure to provide you with a happy and healthier holiday season.

Ingredient #1 Better Mood: Studies show after listening to jazz music for an hour every day for a week, listeners experience 25% less depression than non-listeners.

Begin the Beguine

by Beegie Adair

Ingredient #2 Better Regulated Blood Pressure: According to studies, music (including jazz) and laughter can lower blood pressure by causing blood vessels to expand by up to 30%.

Alone

by Kenny G

Ingredient #3 Better Sleep: Studies show that just 45 min of soft, slow music (60-80 BPM) like jazz, before bedtime results in better and longer night-time sleep which allows for more productivity during the day.

Unspoken

by Chuck Loeb

With so many styles of jazz music to choose from, the options are endless. Create your own recipe by using a mix of ragtime, smooth jazz, big band, jazz-funk, or cool jazz. Whatever you choose, studies confirm that you are making a heart and mind healthy choice.

Here is a fun fact. A study conducted by Dorothy Retallack in 1973 played music to plants for two weeks. Plants “listening” to classical and jazz music physically leaned 15 to 20 degrees toward the radio. Plants even sense the importance of leaning in and appreciating the joy of jazz.

Cheers to you, as you mix your own special jazz cocktail this holiday season!