Self-Care Practice for Music Therapists
Music therapists have very demanding jobs. No matter what population a music therapist works with, it requires tremendous mental, emotional, and physical energy. This is why it is very important for one to make sure they are taking care of themselves. Here is an exercise that may help to relax your body after a long day’s work or provide a mental reset during your day.
The following exercise is adapted from Eckhart Tolle’s exercise he calls “Inhabiting the Body”. It is meant to help you practice sensory awareness which may help you to relax and be more in touch with your body. This exercise will focus on the touch or tactile sense. This exercise can ground your thoughts and body in the present space. We’re going to use the analogy of light to help guide our awareness to various parts of our body. This can help to maintain attention to the tactile awareness. You can find a guided practice here.
Set up:
- Get comfortable. You can stand, sit, or lie down for this exercise
- You can have your eyes open or closed, although closed eyes are recommended so you can focus on the tactile sense
Sensory Awareness Script:
- Imagine that your attention is a spotlight. Where your attention goes, the spotlight follows
- As the light passes through each part of the body, imagine it warming each part and helping to release any tension each part might be holding
- Place your spotlight on the bottom of your feet, simply feeling the touch of skin in your shoes, on the floor, or carpet. What does it feel like?
- Now, while keeping the light on your feet, expand the light up to your ankle
- As the light passes through each body part, take note of any tension that might be held in each area
- Slowly spread the light to the knees, to the hips, to the chest
- If you have thoughts going through your mind, that is totally okay. Simply let them pass without judgment and continue holding your attention to the body parts we have placed the light in
- Slowly expand the spotlight to your shoulders, to your elbows, to your hands
- Slowly expand up to your neck to the top of your head
- Now the entire body is filled up with the light. Take note of your sensory experience. What sensations do you feel? Are you experiencing any pain? Tension? Stiffness?
- Whether the sensations are considered “good” or “bad”, simply be aware of it without placing judgment.
- Wiggle your fingers and toes and come back whenever you are ready
This is a very simple exercise, although it can be very effective in helping you in your selfcare journey. Please note that this is not medical advice. Please contact a healthcare professional if you have persistent anxiety or concerns about your health.
Written by Alec Johnson, Music Therapy Intern
