DAY 1. Preamble: Alignment, Flow, and Breath Control

Welcome! In this introductory session, we’ll set the course foundation by identifying noteworthy similarities between mindfulness and optimal performance states (flow states). To support you in thriving as a performer, we’ll identify the approach for increasing focus, relaxation, and composure through mindfulness, and discuss the research-informed value of daily “mini” meditations. After identifying seated alignment essentials for a comfortable practice, we’ll conclude with a mindful breathing technique that enhances presence, calmness, and clarity.

DAY 2. Diminishing Fright: Benevolence Meditation

Whether you feel restless, agitated, or fidgety before performing, this kindness meditation can help restore a calm confidence. This efficacious, clear-cut meditation was originally intended to diminish worry and fear, but it is also beneficial for lessening negative self-talk and discursive thoughts. Studies have shown it to reliably boost concentration and increase compassion—an essential mindfulness technique when feeling nervous, apprehensive, or uneasy before auditions, rehearsals, or performances. We’ll explore repeating kind words in three classic steps.

DAY 3. Limitlessness: Alternate-Nostril Breathing

After learning to enhance calmness and ease, we now explore how to enhance focus and attention—excellent when feeling scattered or jostled before taking the stage. The alternate-nostril breath is customarily used to quiet the mind with its smooth, relaxing rhythm. This is a valuable technique to use anywhere, anytime (great for the rehearsal space or green room). In addition to boosting concentration and present-moment awareness, this serene mindful breathing tool can help you get a good night’s sleep—handy for quickly steadying, soothing, and calming before or after performing!

DAY 4. Sweeping Relief: Body Scan Meditation

Now that we’ve established a foundation for increasing mindful attention, we’ll explore a research-based relaxation technique evidenced to reduce performance-related stress, support pain relief, and alleviate exhaustion. Through a seated body scan meditation, discover how to efficiently relax and rejuvenate, while enhancing presence, concentration, body awareness, and poise. This is one of the most widely used secular meditations for stress-relief, rejuvenation, and clarity—a priceless tool for enhancing mindful musicianship.

DAY 5. Intermission: Quietness within Breath

In this session, learn ways to draw the mind immediately back to the present moment and effectively boost focus with brief breath retentions. These powerful techniques require amplified attention and delicate control—helping to foster self-regulation, single-mindedness, and inner calmness. We’ll explore brief external and internal breath retentions—both sharpen concentration and help enhance optimal performance states (flow states). By relaxing into the holdings, build the capacity to be with intensity in a relaxed, calm, composed manner. A tremendously-valuable tool for enduring fortitude and peaceful resilience.

DAY 6. Radiant Calm: Equanimity Meditation

Today’s lesson focuses on generating radiant calm and maintaining inner poise. Learn to establish steadiness of mind and evenness of mood—which can support you no matter how intense the performance pressure gets. This trusty practice is commonly used to help reduce music performance stress and anxiety, while simultaneously increasing concentration. We’ll discuss how equanimity meditation impacts dedication, perseverance, and flourishing-enhancing the ability to skillfully and calmly navigate the changing twists and turns of life as a performing artist.

DAY 7. Cultivating Creativity: Open Awareness Meditation

Today we’ll invite increased harmony, peace, and quiet through a refreshing open awareness meditation. This time-honored mindfulness technique can be used to expand the mind, refresh inspiration, and cultivate creativity. Commonly practiced to start or end the day, it can support musicianship through its far-reaching focus—a tonic to revitalize enthusiasm and spark new aspirations. A delightfully spacious practice to improve inner buoyancy and lucidity when feeling languid, unmotivated, or listless.

DAY 8. Unwavering Attention: Breath-Based Meditation

Despite the plentiful joys of doing what you love, demanding performance responsibilities can sometimes trigger frustration, jealousy, or resentment—all potentially distracting and destructive. Today we’ll explore the treasured, widely-used, evidence-informed practice of breath-based meditation. We’ll begin with some mindful breathing to release mental clutter, then explore breath-based meditation to clear the mind, renew contentment, increase concentration, and boost inner calm.

DAY 9. Fostering Focus: Pre-Performance Mindfulness Sequence

In today’s session, we’ll pull it all together with a home practice tailored to the unique needs of musicians. Foster ease, focus, and poise before auditions, rehearsals, and performances with this short mindfulness sequence. We’ll string together a seated body scan meditation, counting breaths, and equanimity meditation—a sequence designed to help reduce performance-related stress while enhancing optimal performance states. Consider weaving this into your daily routine for enduring mindfulness and well-being.

DAY 10. Encore: Mindfulness Sequence to Foster Relaxation

In our final session, we’ll unwind—inviting inner peace, relaxation, and rejuvenation through a mindfulness sequence designed for post-performance (or post-rehearsal). We’ll string together alternate-nostril breathing and a supine body scan meditation—a sequence intended to help settle the nerves, release tension, and digest the experiences of the day. Reflecting on all that we’ve learned, we’ll contemplate how daily “mini” meditations can reduce common performance challenges and thereby allow more opportunity for joy, creativity, skillfulness, and excellence.