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Well hello again, friends. Buoyed up by hope that my words offered here a few weeks ago have had you considering your own unique moments of being touched by music as care, I will sharpen our shared lens and share another vignette of personal experience. I have been making music in church spaces since I was very young…it is a give and take that has woven into my life rhythms as a constant beat for almost fifty years. The gratitude piece that flows through this element of musical practice is that my family of faith granted me a formative foundation from which to understand music as a spiritual gift of care. So, to recently have a woman with whom I worship Sunday after Sunday express with eloquence what it means to her to receive my playing and singing, it moved me deeply and felt worth sharing here. She is a spiritual care practitioner and a visual artist. She sees and experiences the most profound of feelings on the daily. Bonding over coffee and platz , she graced me with a beautiful expression of how my approach to singing on that given Sunday was of such sensitivity that it actually made her feel heard in the listening. I have been thinking a great deal about the reflexivity of that naming by this generous human. She sensed that she had a voice, that I was honouring her listening presence, amidst the vocal expression of the song I was sharing. Let’s consider this for just a moment…the invitation into relationship that is formed through timbre and lyrical shaping. We were each caring for each other in that experience. The next morning, I participated in a virtual workshop hosted by the “Singing Side by Side” network in the UK, an interdisciplinary team of researchers with expertise in music therapy, health psychology, choir leadership and community engagement. The focus was about the musical skills that add wellbeing elements to song. And so again, the gateway to true connection in the dialogue seemed to be about the learning that comes through listening. So let’s listen, yes? Be it to your mother’s song, to your dear friend’s story, or to a graceful bird like the one soaring above me just now. Let’s commit to caring in our listening.

As the heat of August hints at releasin g it’s h old on us so we can step into the return of fall rhythms, I have been immersing myself in the repertoire that will potentially find expression in my classrooms and music care spaces. Some of these pieces have been at my fingertips for years, others are arrangements as new to me as they will be to those who join in the singing. We will explore melody, breath, rhythm, and phrasing together. While seeking the deeper story threads of lyrical meaning, bringing an interpretation that is uniquely ours to each composition, music’s capacity to foster relationship will undoubtedly arise yet again as a key player in our experience. It is an element of my practice that presents itself with constancy and yet, never ceases to amaze me. Perhaps you have been granted that gift of connection through song somewhere along your own distinct life path…can you transport yourself to that moment and consider its impact upon you? I recall facilitating a virtual singing session several years ago which saw me raw with emotion due to some distressing circumstances in my family circle. As much as the music educator in me was trying to maintain a certain professional veneer, I was fragile and coming undone while attempting to guide us through the songs we had hoped to sing together that day. In the final phrase of one piece, as I sought resolution in a gentle pattern of chords on the piano and exhaled deeply so as to find equilibrium, one of my participants softly asked if everything was alright . I raised my gaze, and the answer was there in my tears. The faces on my screen were just the reassurance I needed to be honest with them about my sadness. One by one, they suggested songs that they could sing for me, expressing how I didn’t even need to accompany them if I simply wanted to listen. The rest of that hour unfolded as though it were a warm embrace of care from them all. Writing about that experience now, the sense of connection is ever strong. Flowing out of this shift, reflecting on who was musically caring for whom, a realization emerged that lit a spark. We are all capable of wrapping each other up in song. A part of us is singing for our personal health and wellbeing but when we are finding our voice alongside others, we build bridges of tenderness, compassion, and empathy. I hope you’ll come along with me for this trio of reflections upon the connections which arise through song. Inhale, exhale, and be present together as we consider the ethos of musical care for one another.

Early this summer, I had the incredible privilege of seeing my favourite musical artist, James Taylor, in concert. The evening was a birthday gift from my husband, and it was unforgettable. As I listened, I found myself reflecting on why James Taylor has had such a profound influence on my life. I first fell in love with his music in high school, and since then, his iconic voice, heartfelt lyrics, and timeless melodies have been the soundtrack to my emotions. His songs have soothed me in difficult times, given words to feelings I couldn’t otherwise express, lifted me up, and accompanied me in moments of solitude. They’ve inspired connection, nurtured a sense of shared humanity, and encouraged self-compassion. Gratitude runs like a golden thread through much of his work. Obvious examples include How Sweet It Is, You’ve Got a Friend, Carolina in My Mind, and As Easy as Rolling Off a Log, but for me, gratitude is woven into so many of his songs, gratitude for life, for love, for nature, for simply being alive. One might assume, listening to his vast collection, that gratitude came easily to Taylor, that he lived a simple, happy life. But his journey has been far from easy. He’s faced severe mental health challenges, addiction, relationship breakdowns, loss, grief, and loneliness. Perhaps his deep connection to gratitude is part of what helped him persevere and heal. Music, across all genres and eras, has the power to connect us to gratitude. Research on gratitude and wellbeing The effects of gratitude interventions: a systematic review and meta-analysis - PMC shows that cultivating gratitude can be a strong foundation for self-care. A single piece of music can instantly bring us back to a loving relationship, a joyful moment, or a treasured memory. For example, when I hear a Medieval madrigal or Renaissance choral music, I’m filled with love and gratitude for my dad and the passion for music we shared. Music itself is something to be grateful for. Think about the symphonies of Beethoven or the piano concertos of Chopin, the sheer artistry, the vulnerability of musicians creating works that invite us to connect with our own humanity. The alchemy of poetry and melody makes music one of the most powerful art forms for emotional connection. A Music + Gratitude Practice Write down (or think of) three things you’re grateful for. Choose music that helps you connect with those things. Reflect on the types of music you are most grateful for. Send a moment of silent thanks to the artists whose music has touched your life. And if you need a boost, try listening to songs with themes of gratitude, they can be a gentle reminder of the beauty in your life, even on difficult days. Gratitude Playlist for you to Dive into Right Away: Classic & Folk What a Wonderful World – Louis Armstrong Thank You – Dido Count Your Blessings Instead of Sheep – Bing Crosby Give Me Love (Give Me Peace on Earth) – George Harrison Forever Young – Bob Dylan Pop & Soul Thank You for Being a Friend – Andrew Gold / Golden Girls theme Grateful – Rita Ora Sweet Baby James- James Taylor You’ve Got a Friend – Carole King / James Taylor Lovely Day – Bill Withers Your Smiling Face- James Taylor Spiritual & Uplifting Gratitude – Brandon Lake How Sweet It Is (To Be Loved by You) – Marvin Gaye / James Taylor version I Just Called to Say I Love You – Stevie Wonder Blessed – Elton John Shower the People- James Taylor  Contemporary & Indie Kind & Generous – Natalie Merchant Thank You – Keith Urban Gratitude – Earth, Wind & Fire

The research is out… and it’s conclusive! You simply cannot sit for long periods of time without getting up to move: your mother has told you; your doctor is telling you, The World Health Organization is advising you, in no uncertain terms; even your smart watch is asking you to get up and move! But are you doing it? Perhaps today’s Music and Wellness Blog will give you the facts and help inspire you to indulge in regular body breaks or “exercise snacks” as they are more commonly being called. Active breaks are not just a nice idea, they are imperative. Research from The University Of British Columbia, Faculty of Medicine The Importance of Movement Breaks - UBC Physical Therapy and Research Clinic found that these short breaks help to reduce the associated risks of a sedentary lifestyle. Even short, simple activities like walking, household chores and gardening can add up to supporting a healthier balanced day. The World Health Organization suggests a 40% increase in mortality is associated with prolonged sitting and recommends short bursts of physical activity. My physiotherapist quips that sitting is the new smoking. When I made the transition from a teaching career that had me up on my feet much more, I felt the difference because now my day often consists of prolonged hours of writing and online meetings. There is a lack of consensus about how long is too long in a sitting position. You may have heard that a break every 20 minutes is advised; that for me feels a little too frequent. I have read that the brain focuses well in 90 minutes cycles and that attention will wane after that stretch of time. So my personal protocol that addresses these issues is this: I choose 30-45 minute work sessions, set a timer or alarm and then ask Alexa to play one of my high motivation tunes to fire up my heart rate. The dogs will watch me dance around the room, jump as high as I can and land in a deep lunge for 10-12 reps, or they may witness one of my favourite activities that is often accompanied by a disco selection, speed cleaning the kitchen. I may alternate throughout the day with a relaxing track. My go-to here is Room 217’s Diverse Sounds Collection where soothing melodies will accompany a pose of the child, my legs up against the wall, or some gentle Tai Chi movements. What is important is that you choose music that is right for you. What music motivates you? Calms you? The more these energizing exercise snacks become part of your daily routine, you will know what your body needs- a bit of workout pop to get you jumping on the spot or a strum of the guitar and solo voice to guide you into a five minute full body stretch. The body break is your practice, and it must work for you to be consistent, from your musical selections to your body’s needs and requirements. Your body will thank you, your overall health and your brain too. Enjoy today’s snack!

You’ve most likely heard about the power of self talk. There are numerous studies that support the use and practice of simply saying kind, motivational or instructional words to yourself. How many of us, however, continue to default into engaging in an unhelpful and critical monologue? I’ve often heard, why would you say something to yourself that you would never consider saying to your friend? Perhaps that is the crux of the problem, before we continue, it is of utmost importance to develop a loving and compassionate relationship with ourselves. If that seems easier said than done then STEP 1: there is a world of mindful self-compassion for you to explore through Dr. Kristin Neff’s The Mindful Self-Compassion (MSC) Program Positive Self Talk has been proven to impact so many aspects of our lives such as sports performance as well as other forms of performance including task completion . Positive Self Talk has also been found to support attentional focus and resilience to distraction . Studies have also shown that it can help to alleviate depression in adolescents and students . It can help with public speaking anxiety and even in helping you beat disease and aid in healing and recovery . The essential messages drilled down: you are important, you matter, you are worth it, so believe in yourself. How is it done, you ask? And how can it involve the use of music? This daily ritual can take as little as 20 seconds a day and can be personalized to be accompanied by the music of your own choice. The technique is simple but has deep and far-reaching benefits:  Close your eyes and bring your attention to your breath for at least 3 deep inhalations and exhalations. Recall a recent challenge, obstacle that you have encountered, or self doubt and observe your body’s response. Where can you feel a tightening or discomfort? With one hand on your heart and the other on your belly offer kindness, compassion and visualize how you can offer yourself a helping hand, to be a friend to yourself. Come up with a short phrase to capture how you can make yourself feel loved and supported, perhaps something like, “today was hard, tomorrow will be a better day” or “ I forgive myself”, or maybe, “I am capable of more than I realize”. Now choose a tune, it might even be the earworm that has been going through your mind all day or just a favourite melody that you know well and put the phrase to the tune. Repeat this throughout the day, seeing it as an antidote to the sinking feelings that you are struggling with. This short and beautiful practice can help sustain and fortify you when you are faced with challenges and can become one of the effective practices that you can turn to with a sense of routine or ritual to support your performance, your resilience and your overall wellness.

Summer has finally returned to Southern Ontario, where Room 217’s head office is located. After a long winter and an indecisive spring, the warmth and fullness of the season are a welcome relief, and with it comes new editions to our Music and Wellness blog series. We all know the benefits of being outside. The sounds, rhythms, and sensations of nature seem to instinctively calm us. Whether it’s the rustling of leaves, birdsong, the babble of a brook, the lapping of waves, or the nighttime chorus of crickets and frogs, these natural soundscapes immediately signal safety and rest to our nervous system. They stimulate the parasympathetic response, the part of our autonomic nervous system responsible for rest, relaxation, and recovery. Scientific research supports the theory that humans possess an innate desire to connect with nature. The word biophilia literally means “love of life.” This deep-rooted connection helps explain the joy and curiosity we feel when we encounter natural sights, smells, and especially sounds. These experiences are more than pleasant; they are biologically regulating. Icelandic musician Björk explored this idea creatively in her concept album Biophilia, calling it a musical revolution that maps melodies to natural phenomena, an artistic expression of our primal connection to the living world. From a wellness perspective, certain natural sounds are particularly effective at reducing stress. For instance, gentle ocean waves are slow, rhythmic, and predictable. They often occur at frequencies that align with the brain’s delta wave state (0.2 Hz), a state linked to deep relaxation and sleep. This phenomenon is known as brainwave entrainment, where our brain activity syncs with external rhythms. It can slow our breathing, lower heart rate, and ease anxiety. Even if you can’t get to the ocean or forest, listening to high-quality recordings of nature sounds can offer similar benefits. These soundscapes are now used widely in therapeutic settings to support calm, focus, and sleep. In recent years, musicians have begun integrating natural sounds directly into their compositions to support these effects. One of the most well-known examples is Weightless by Marconi Union, a piece created in collaboration with sound therapists. It’s considered by many to be the most relaxing track ever recorded, designed with a tempo that slows gradually from 60 to 50 beats per minute, matching the resting human heartbeat, and includes ambient sounds from nature. Here are a few other notable examples of music that incorporates natural soundscapes: Brian Eno – Ambient 4: On Land Subtle layers of frogs, distant thunder, and misty echoes create a serene, immersive sound environment. Max Richter – Sleep An eight-hour piece with ambient drones, soft piano, and flowing water sounds, designed to support rest and deep sleep. Nils Frahm – Says / Tristana These minimalist compositions include field recordings of leaves crackling, birds chirping, echoey natural spaces. Bernie Krause – The Great Animal Orchestra A pioneer in ecoacoustic music, Krause uses authentic recordings of birds, whales, rainforests, and insects to showcase the natural world’s own music.  Whether through live experience or curated recordings, the music of the natural world can help us slow down, regulate, and reconnect. For your own wellness or to support someone you love why not try listening to the sounds of nature in music.

This article was written by Chelsea Mao and is part of a series provided by upper year Health Sciences students at McMaster University. Everywhere at the End of Time by The Caretaker is the alias of English electronic musician Leyland Kirby. This is a 6-album series in which they use loops of sampled vintage jazz music, featuring tracks such as “Heartaches” by Al Bowlly and “Say It Isn't So” by Layton & Johnstone. The product depicts a slow and harrowing progression, as it is a piece of haunting experimental music and noise. The albums were released from 2016 to 2019 in 6-month intervals to convey the passing of time, rendering themes of decay, melancholy, and confusion through this abstract 6-hour series. The first album is simply a compilation of samples of 1930s jazz music, noting that those living with dementia today have most likely lived through that era of music. As we progress to the second and third albums, the music slows down but is still recognizable, similar to how life slows down with time, but we still possess memories of the past. The music becomes distorted and eerie, and the sounds of the vinyl record crackle, symbolizing the waning of one’s memories with hints of confusion. It almost sounds like the realization of memories fading away with an incohesion of the past. The fourth album is when it feels like it’s practically an entirely different album. Songs and instruments start and stop playing randomly, exemplifying the memories becoming entangled and repetitive. The fifth album brings a level of fear to this 6-album series. It made the unfamiliar sounds of album four sound familiar, caked with a layer of confusion. The last album is a depressing depiction of uncertainty. The sounds of this album are so quiet that they seem loud . There are many misconceptions about what dementia is defined as , but generally, dementia is an umbrella term used to describe diseases that cause abnormal brain changes. Most commonly, people living with dementia struggle with cognition and experience a range of behavioural and psychological symptoms like agitation or depression. Although it’s found that Dementia often impacts people over the age of 65, some can still experience it at an earlier age, as early as their 40s and 50s. So, it’s crucial to grasp the symptoms of dementia and find ways to mitigate such symptoms to ease your loved ones with dementia. This is why I chose Everywhere at the End of Time, as music is a universal language that we can use to communicate with each other, no matter our background. The album helps us, the caregivers, to recognize the distressing and frightening reality of people living with dementia. For my entire life, I’ve always loved to drink Coca-Cola, and I think part of it was conditioned by my grandma. She always had a can of Coca-Cola, whether she was watching TV or playing board games with me. A few years ago, she was diagnosed with Alzheimer’s disease. It took a toll on me because we had always been really close, and with her living in China, I felt useless because I wasn’t able to be there and care for her. She's at the stage now where she hardly recognizes me. I understand that her memory of me and herself is fading, but I know that she is still there because even when she is having trouble eating food, she will always have a Coca-Cola with her meals. Although it’s hard for me to watch someone who essentially raised me (alongside my mom) suffer through this, I can’t fathom the pain and confusion she has to endure with dementia. I think many caregivers struggle to help patients experiencing dementia, and it can even have an adverse effect on their personal mental health and flourishing. However, music can be used by the caregiver or anyone to connect with those living with dementia, and I think it’s such a powerful tool for overcoming barriers between caregivers and their patients. Whether we use music for communicating with others or for regulating emotions, it’s pieces like Everywhere at the End of Time remind us how closely related music and health are.

This article was written by Chelsea Mao and is part of a series provided by upper year Health Sciences students at McMaster University. I have always been infatuated with music. Playing piano and flute, albeit it was my mom who made me play these instruments, since I was nine, has helped me develop patience and passion. These days, it’s my bass guitar that I turn to when life feels overwhelming. There’s something grounding about its low, steady rhythms that feels almost meditative. Music has become my go-to stress reliever, a way to unplug from the chaos and reconnect with myself. Through years of practice, I didn’t just learn notes and scales—I learned patience, discipline, and the quiet joy of creative expression. Music has always been an instrument of comfort for me, and I believe many others can relate. With easy access to technology, music is always within reach, serving as a tool for mental well-being. Music is more than something we listen to while driving or showering, it’s powerful in the way it can shape how we feel, move, think, and connect. But what is it about music that can move us in such an impactful way? It ranges from rhythm to social connectivity, with s cience deeply rooted in its influence on our wellbeing . With my experience with music, I wanted to see what it is about music that helps with one’s quality of life. Tonality plays a crucial role in shaping our emotional responses to music. It encompasses harmony, melody, timbre, and tones in speech and sound. The Vocal Similarity Theory suggests that our experience with tones shapes how we perceive and process music. Music therapists and musicians have intuitively used tonality to modulate emotions, aligning with scientific findings on how specific tonal qualities impact mood. I personally love listening to lively music when I’m with my friends, or listening to classical music when I need to calm any nerves I have with school. Rhythm is another vital element that influences our sensory and motor functions. Neural Resonance Theory suggests that rhythm plays a role in improving sensory and motor functions in music therapy. Rhythmic music has historically transformed labour-intensive work into more bearable experiences. The biological foundations of rhythm offer insights into how music can address challenges in mood, cognition, and motivation. Reward mechanisms in the brain are strongly linked to music. Listening to music activates the brain’s reward system , releasing dopamine and fostering pleasure, motivation, and emotional regulation. This activation explains why music can be deeply satisfying and even addictive in some cases. The way music stimulates the brain’s reward system contributes to its effectiveness in alleviating symptoms of anxiety, depression, and stress. After I finish a test, I usually grab my bass and start jamming to my favourite songs. It’s my go-to stress reliever! As soon as I start playing, I slip into a flow state, letting my fingers follow the vibe and my emotions lead the rhythm. It feels extremely freeing. Sociality is another core aspect of music’s impact. Music strengthens bonds, enhances group cohesion, and provides a means of expression beyond language. Since music is inherently social, it has been used across cultures to bring people together, from communal singing to shared musical experiences. This social component of music further supports its therapeutic applications, as engaging in music-making with others fosters a sense of belonging and emotional connection. For my family events, we would often play classic, nostalgic Chinese music, and it’s a beautiful way for all of us to connect emotionally. Incorporating music into our everyday lives is more than just a way to pass time, it’s a practice that positively impacts emotional well-being, strengthens social bonds, and enhances cognitive and sensory functions. From its ability to ground us in moments of stress to its role in fostering connections, music is a unique and accessible tool that aligns with our biological, emotional, and social needs. By embracing music intentionally, we create a form of joy and happiness that can enhance the quality of our lives.