Music and Positive Self Talk
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.


