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.

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.

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.