How to manage emotions with meditation and music

 In Meditation, Music Therapy

Today’s life requires us to extricate ourselves from a thousand stimuli at a frenetic pace: we have to be efficient at work, respond to society’s requests, pay bills, organize family management and various activities and even manage free time … race. In this frenzy, self-judgmental thoughts, rumination and anticipatory anxiety can easily arise, causing a significant amount of tension and stress to build up in the body.

All this frenzy leads our brain to process multiple activities at the same time and therefore to enter the so-called ‘multitasking’ mode.


But in 2009 a study by Stanford University showed that with multitasking we worsen the level of efficiency, because we become slower in switching from one action to another and unable to distinguish, in the bombardment of stimuli we receive, the important information. from irrelevant ones. Living in this way therefore causes exhaustion and tiredness even after a few hours and helps to strengthen the tendency of the human mind to never live in the present but to be a slave to the so-called ‘psychological time’ or to continually worry about what still has to happen or constantly brooding over the past.

This obsessive tendency often leads to wasting the life you live, to losing information, experiences and important opportunities and above all to communicating in a superficial way, risking greater misunderstandings in relationships with others.

The underlying factor of all suffering is always the identification with the mind which makes thinking compulsive and hinders the direct experience of reality, often preventing you from finding that dimension of inner peace. Identification with that constant voice in the mind generates a false self that we could define as ‘ego’, that is an opaque screen made of concepts, labels, images, judgments and interpretations that stands between the person and his interiority and blocks all truth. interpersonal relationship.

Many of us are therefore wondering how to manage our emotions and the underlying thoughts?

In this article I will tell you about a technique that combines mindfulness meditation and music therapy with some exercises to manage recurring emotions and thoughts.

Mindfulness meditation means awareness and is the practice of paying attention, knowing where it is at all times and knowing where to direct it.

One of the key factors that makes Mindfulness a fundamental practice for living well and in balance with oneself, is that it can be practiced at any time of the day and the practice can be formal or informal. Generally, those who think of meditation imagine an individual alone in a room, in a certain position. But there are several ways to meditate even informally during the activities of the day and if you want to explore five daily Mindfulness practices to bring more awareness into your life I suggest you read this article




Combining Mindfulness Meditation Exercises with Music is an effective way to manage the negative emotions and thoughts and find peace in your daily life. A large number of recent studies emphasize how listening to music acts as a self-regulator of one’s emotions. In this sense, listening to music could be used to change, maintain or reinforce emotions and moods, or to relax. By observing the psychological response in subjects who listen to music, several studies explain the way in which, in addition to categories of emotions, the musical pieces are classified. The psychological response varies, in fact, depending on:

  1. Of the mode (higher = positive value of the message or lower = negative value)
  2. Dynamics (fast = tension or slow = calm)

This is how we have come to understand why, for example, a slow piece in a major mode induces, first of all, a state of calm.

Through the self-observation process of meditation and creative visualization stimulated by musical programs, chosen appropriately according to specific parameters in relation to the type of emotions that we want to arouse (as we have seen previously), we can observe and get in touch with emotions, sensations, thoughts and mental images that have the ability to instantly produce powerful changes in emotional states. Below I share an effective exercise for emotions with meditation and music.



Taking breaks in everyday life to be with yourself is essential to maintain your psycho-physical balance. Find a quiet place, sit in a comfortable position with your feet flat on the ground, your back straight and your muscles relaxed.

Listen to the sensations that your body transmits to you in the here and now and then focus your attention on the breath and observe what happens while you try to keep it there.

Whenever your mind gets distracted, all you have to do is gently bring it back to the breath. But be careful that it is not a question of “thinking” about the breath, but of feeling it, of following the sensations that accompany it.

One suggestion might be to initially observe the breathing in the belly, as this type of observation at the beginning of the practice can have a particularly calming effect. Regardless of the observation point we choose, the important thing is that we maintain awareness of the sensations that accompany the breath in that particular point of the body, instant by instant.

When you are well anchored to the present moment through your breath then you can start the track you find below, you can start trippin’ on sound waves, making music the object of your meditation. If, while listening, you are distracted by other thoughts, don’t worry about that, simply bring your attention back to the notes and the sensations they arouse.

I recommend listening with headphones or a high-definition audio system:

If you are intrigued, contact me for more information. In the paths for self-knowledge that I propose, I also use meditation techniques with music, both in individual and group meetings. It is possible to experiment with a first free session, www.simonegatto.net

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