Professionally, I have continued to develop my skills as a hand drum facilitator, moving beyond technique into a more intentional, care-focused approach. Incorporating Music Care strategies into drumming has transformed how sessions feel and function, allowing rhythm to become a tool for connection, engagement, and emotional expression. One of the most impactful strategies I’ve used is picking songs for care contexts during drumming facilitation. Choosing familiar and meaningful music creates instant buy-in and excitement. Some of the most joyful moments have come from drumming along to ABBA and AC/DC, songs selected by both team members and residents. These shared musical choices encouraged participation, helped everyone catch the rhythm more easily, and created an atmosphere of laughter, movement, and shared energy. The familiarity of the music allowed participants to feel confident and included, regardless of their musical experience. To support inclusive and adaptable sessions, I intentionally assembled a Music Care Kit tailored specifically for drumming facilitation. My kit includes a variety of drums, some smaller, some larger, and others with handles to support different hand grips. I also include drumsticks of varying weights to ensure adaptability for different strengths and abilities. A speaker is essential for song-based drumming, along with facilitator notes that help guide session flow. Additional instruments, such as chimes, allow me to introduce moments of calm during drum washes, while a jam drum block supports call-and-response interactions. Even my portable tote has become an essential part of the kit, allowing me to easily transport everything from one community to another. This flexibility ensures music care can meet people where they are. Music Care has also become a vital part of my personal self-care. I intentionally use music while driving to work as a way to decompress from the previous day or to prepare myself emotionally for a compassionate and grounded workday. This simple practice has helped me manage stress and transition more mindfully between personal life and professional responsibilities. Beyond daily routines, music now shapes how I experience the world. As part of my personal Music Care Plan, every vacation I take includes music as a way of learning about culture, history, and identity. In Norway, I attended a midnight concert in a local church in Tromsø and sang along with an Indigenous Sámi man who shared a song about his grandmother. In Poland, I experienced a Jewish Kazimierz performance featuring violin, singer, and accordion. In Ireland, I listened to harp and flute music at the base of the Rock of Cashel and played the drums at the Ireland Rock and Roll Museum. My travels also included attending Mozart, Strauss, and Beethoven concerts in Vienna, visiting Mozart’s birthplace in Salzburg, and participating in the Silent Night Chapel service on December 24. Each experience reinforced how music transcends language and creates a sense of belonging across cultures. Looking ahead, my journey with music continues to evolve. During my hand drum facilitation course, I unexpectedly fell in love with the didgeridoo. The low tones and full-body vibration felt deeply soothing and grounding. Quietly, I’ve signed up to learn how to play. This instrument requires internal and circular breathing, something I find challenging due to ongoing lung issues, but I see this as an opportunity rather than a limitation. Learning the didgeridoo may support Motor and Respiratory Exercises (OMREX) ® , a core Neurologic Music Therapy technique that uses singing and wind instruments to build respiratory strength and control. Through diaphragmatic breathing, increased expiratory pressure, and improved breath control, this practice has the potential to benefit both my personal health and my future work in care settings. Music Care has reshaped how I drum, how I travel, how I breathe, and how I care for others and for myself. What began as skill development has become a way of moving through the world with greater intention, curiosity, and connection.

As a psychologist and a researcher, I spend my days exploring the incredible benefits arts engagement can bring to the health and well-being of individuals across the lifespan. A particular focus of my work is on music, be it group singing in choirs, intergenerational music therapy that connects young children from the community with residents of long-term care homes, virtual opportunities for families to sing together from a distance, or high-quality concerts provided by professional musicians. Given my background, you’re probably wondering how I ended up leading a holiday sing-along with Toronto Mayor Olivia Chow in November… My current role is the perfect match for my longstanding interest in the arts. My love of music began at an early age. As I was the only niece living close by, I was my aunt’s regular “plus 1” for all sorts of musical performances coming through Montreal’s Place des Arts and Bell Centre. Growing up singing in choirs at church and in high school led to performances with the Hart House Singers when I moved to Toronto for graduate school. Over the last few years, my singing has been more commonly directed to an audience of two small children (and a cat), and I’ve harnessed my love of group singing into my research: I am currently involved with the SingWell project, an initiative out of Toronto Metropolitan University that examines physiological and quality of life benefits of group singing for a variety of populations, including individuals living with hearing loss, Parkinson’s disease, and dementia.  So imagine my surprise and delight when I recently had a powerful reminder of the personal joy of group singing. One chilly day in November, I had the opportunity to walk in my local Santa Claus parade with the Mayor of Toronto. As we neared the end of the parade route, there was a bend in the road where our group decided to set up and play some holiday tunes. Unfortunately, it seemed as though the sound system was out of order, and Mayor Chow turned to the group and asked “who likes to sing”? I sprang to respond, flung up my hand, and was immediately brought to the front of our crowd and found myself- unexpectedly and delightedly- leading an extremely enthusiastic and joyful choir on a street corner just blocks from my home! We sang for about 15 minutes, cycling through a repertoire of tried and true holiday favourites, sometimes stumbling over the words, sometimes getting an assist from people passing by! Folks who were completing their own parade journey, joined in, sang along, shouted encouragement, smiled and waving as they passed. While singing, my inner scientist couldn't help but wonder- were my cortisol levels decreasing? Maybe my oxytocin, the human bonding hormone, was shooting through the roof! This unique opportunity was the perfect representation of so much of the work I have been doing for many years. Seeing so many faces breaking into smile (and so many people breaking into song!) was a keen reminder of the power of music to connect us, and emphasized the important work that the room 217 team does every single day.

And here we are together again, friends, for a third and closing reflection in this series of musical musings. You have graciously come alongside, and I am deeply grateful. Those who have explored sound and song with me in recent years know to expect that, before we turn our eyes to any musical scores, I will draw you into a small ritual of intentional breathing as we step into our shared time and space. As an advocate for music’s capacity to foster our wellness, I lean on the power of our breath to open a portal into that collective creativity. I hope that you all will also play along with me for just a moment, preparing yourself for reading the musical care vignette I am sharing with you here. As this week comes to a close , what piece of music is calling you to listen, to truly listen? Carve out a little more time to find it just now on your preferred platform and simply press ‘play ’. For me, first to mind is Samuel Barber’s Adagio for Strings, performed by the New York Philharmonic under the ever-intuitive baton of Leonard Bernstein in the 1960s. This recording honours the rests as much as the notes, with ample breathing room for an intentional practice like ours. Now, make yourself comfortable, either standing with both feet grounded on the floor beneath you or, if seated, on the chair’s edge such that you are aware of your posture. During a conducting workshop several years ago, the concepts of sinking with strength into our inhale and rising with lightness as we exhale resonated such that I have woven them into my care approach, to always invite others to find this breathing pattern in preparation for musical engagement. Close your eyes if you are able and just feel your whole self melt into this moment. Take your time … these written words below can await your return:) “Emotion in song. I want all of it.” When I heard this desire expressed by the narrating character of a current film in theatres “The History of Sound” I thought yes …yes, so do I, for what are songs but stories set to melody, evoking deep emotions? One of my community partners aims to offer lifestyle interventions of movement and creativity for those living with brain conditions and their care partners. It is my joy to facilitate a virtual singing collective for them as well as in person collaborations where sounding and singing flow into our pursuit of connection and wellness. It is through one of these workshops that an opportunity has arisen to offer music as care to an historian in his eighties recently diagnosed with Alzheimer’s. He is hoping that singing fervently like he did in the choir of his youth will soften the edges of the grief he has been carrying since his childhood. Emotional expression is at the very core of our time together. On the wings of song and tears, our shared experience is heartbreaking and healing all at once. It is one of life’s stunning beauties that music can be this gift to us, reaffirmed by a live performance that brought me to tears last evening by The Swell Season. I have been playing their most recent album on repeat all morning, each song resonating deeply. Seek this out for yourself, my friends. Let music wash over you, release you, ground you, and connect you to your loved ones. In so doing, you are crafting another meaningful chapter of your personal story. 

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.