As thoughts come into your head, gently let them go and redirect your attention to the sound of the music, the present moment, and the physical sensations you feel.
Continue this practice for several minutes, until your time runs out.If you find yourself thinking about other things (or even thinking thoughts about the music), gently redirect your attention to the present moment, the sound of the music, and the feelings in your body that the music evokes. Let your shoulders, your belly, and even the muscles in your face relax. Breathe in deeply through your nose, gently expanding your belly rather than your chest, then exhale through your mouth. Many people think they need to sit with their legs crossed a certain way or use a meditation cushion, but really, whatever position you feel is comfortable is the position you should try. Some people avoid lying down because they fall asleep this way if they're tired you can experiment and decide what's right for you. Once you've found your position, close your eyes, relax your muscles, and breathe through your diaphragm. Get into a comfortable position and relax.You should also look for music that has a slower tempo, and preferably without lyrics, which can be distracting and can engage your conscious mind-the part of your mind that we hope to slow down. This means finding music that you enjoy listening to-if you don’t enjoy classical music, for example, don’t choose it.
Choose meditation music that can help you relax.While 20 minutes is a good minimum time for music medication, even one song can help reduce stress and restore energy.
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