5-Minute Music for Wellbeing Reset

Time needed: 5 minutes (90-90-120 seconds)

Setting: Any space with music access

Purpose: Using music intentionally for emotional and physical wellbeing

Sound Selection (90 seconds)

What: Choose music based on current state:

- If anxious: slower tempo, familiar melodies

- If low energy: gradually building rhythms

- If scattered: repetitive, grounding sounds

- If heavy: uplifting but not jarring

Let your system guide the choice, not your mind

Notice: What music your body craves, how different sounds affect you, resistance to certain styles

Why: Matches music to nervous system needs, builds musical self-awareness, enables responsive listening

Embodied Listening (90 seconds)

What: Play chosen music and:

- Let shoulders drop with the rhythm

- Feel bass/drums in your chest

- Allow micro-movements that want to happen

- Notice where music lands in your body

- Let breath sync with musical phrases

Notice: Where music creates sensation, natural movement impulses, how body responds to different instruments

Why: Engages somatic music experience, reduces mental overthinking, activates embodied pleasure

Musical Integration (120 seconds)

What: As music continues:

- Hum along if it feels good

- Create small gestures matching the mood

- Let music inform your next transition

- Notice any emotional shifts happening

- Choose how to carry this musical energy forward

Notice: How active engagement changes experience, what emotions move through, energy available after listening

Why: Builds musical agency, integrates wellbeing benefits, creates positive transition

Closing: Let music fade while holding its energy

Notice: Emotional and physical state compared to beginning

Why: Anchors music's wellbeing impact

Tips:

- Trust your musical instincts

- No "right" music choices

- Let volume serve your needs

- Use headphones for privacy

- Build personal wellbeing playlist