Singing as Meditation  

Singing is Meditation​. As singers, we focus our mental, emotional, and physical energies in service to
our musical intention. It requires ultimate ​presence​. We constantly contend with thoughts that distract
us from our artistry. ​Presence allows a singer to be simultaneously focused and responsive​.

Scientific research and anecdotal evidence suggests that meditation, even in short duration, can
improve numerous ​mental skills​ including ​awareness, concentration, a​ nd​ memory​. ​Emotional qualities
like ​resilience, patience, compassion, equanimity, calm​, as well as ​reduction in reactivity, anxiety​ and
even ​pain perception ​are widely reported. Imagine the potential benefits for singers and educators!

Meditation ​offers the opportunity to ​observe our body sensations, emotions, and thoughts ​through
mindful awareness. This ​awareness ​then creates a sense of​ space​ between stimulus and our reaction to
it. Life, especially life as a singer or voice teacher, will always offer stimulation! Increased awareness
reduces habitual reactivity​ and opens us to new possibilities.

The mind is designed to get distracted​! Recognizing that you’re distracted and returning to your point
of concentration or your mindful awareness ​is the act of meditating. ​The more frequently you get
distracted, the more opportunities you have to practice returning, ultimately strengthening
concentration! A mind free of distraction isn’t possible, let alone a prerequisite for meditation.

Mindful movement practices​ like Yoga, Tai Chi, and Qigong offer the opportunity to observe our mind’s
reaction to physical movements and postures. Depending on the intensity, we might use the physical
challenge to challenge the stillness of the mind. The therapeutic benefits of movement for both the
mind and the body are widely accepted. ​Increasing strength, flexibility, and mobility can dramatically
improve vocal function and physical expressivity for singers.

Simple Suggestions for Meditation 

Make yourself comfortable​. You can sit, stand, lie down, or even walk! If you’re seated, elevate your
hips to promote a neutral spine and consider sitting against a wall to support your back.

Expect distraction. ​Your mind is designed to move. Meditation is about observing the fluctuations of
our minds and redirecting ourselves back to our point of focus. Thoughts will come and go. Rather than
interacting with them, we try to let them pass. That ​is​ the practice.

Start small. ​ Set a timer for one minute or simply begin your practice. When you want to stop, stop.
You have meditated! Choose the time of day that works for you. You may decide to set a goal of

©​2020 Shauna Fallihee www.embodiedsinger.com

meditating daily for one or two weeks. Small goals lead to consistent and fruitful practice. Just like
singing!
 
Meditation Practices 
 
Breath-Focused Meditation:​ Bring your awareness to your breath: the duration, quality, and physical
sensations. There is no need to manipulate the breath in any way. Simply be interested in what you
observe. When your mind wanders, gently bring it back to the awareness of breathing.

Listening Meditation: ​Set a timer for 5-15 minutes. Stand or sit comfortably and still. Bring your
awareness to the sounds in your environment. Allow every sound to come in, even the brief or distant
ones. When your mind wanders, gently bring it back to the sounds you hear.

Body Scan Meditation: ​Set a timer for 5-10 minutes. Sit comfortably and tall. Let your awareness
quickly scan over your entire body. After you scan, let your awareness rest on a part of your body that is
touching something (e.g. right hand touching right thigh). Let your awareness shift to two more parts
before beginning the entire process again. Repeat the process for the duration of your meditation.

Metta (Lovingkindness) Meditation - Introduction: ​ Choose 3 - 4 phrases of well-wishes like ​“May you
be happy”, “May you be peaceful”, “May you live with ease”, “May you be safe”, “May you be free.”​ Set
a timer for 5-15 minutes. Stand or sit comfortably and tall. Bring to mind a loved one (pets count!) and
silently repeat your phrases to them. When your mind wanders, gently bring it back to the person and
your phrases. Then, imagine the loved one saying the phrases to you. Silently repeat them for yourself.

Metta (Lovingkindness) Meditation - Traditional Practice: ​ This week you will expand your Metta
practice into its traditional form. Choose 3 - 4 phrases (​“May you be happy”, “May you be safe”, “May
you be peaceful”​, etc.) and repeat them silently to the following people: ​Yourself​, a​ Benefactor
(Someone who has been generous with you), a ​loved one​, a ​Neutral Person​ (Someone you don’t know
well), a ​Difficult Person​, ​All Beings​.

Performance Visualization:​ Breathe normally. Imagine yourself in a performance venue.​ ​Imagine, in as

much detail as possible, your performance venue, your own clothing, the sounds, sights, and smells of
your environment. Try to imagine and savor every detail of your most satisfying performance, from
beginning to end. If you get distracted or complete the performance, gently bring your awareness back.

Mantra Meditation: ​Choose a word or statement as your mantra for the practice. You can speak, sing,
or silently repeat the mantra.

Guided Meditation: ​There are countless guided meditation resources. The Headspace, Calm, Insight
Timer, and 10% Happier apps are popular options. Many teachers have resources on their websites.

Meditation and Mindfulness Teachers and Authors

©​2020 Shauna Fallihee www.embodiedsinger.com

Tara Brach Thich Nhat Hanh Sharon Salzberg Pema Chodron Dan Harris
Jack Kornfield Joseph Goldstein Jon Kabat-Zinn Bhante Gunaratana Shunryu Suzuki

©​2020 Shauna Fallihee www.embodiedsinger.com