Instructions:

• Find a place where you can sit comfortably. Make sure you have access to a device that can play music.
• Sit down and relax your body.
• Listen to slow-paced music (roughly within the 60-80 BPM tempo range) which you find to be relaxing and enjoyable. It can be classical, instrumental, chill-out, or any other genre that helps you focus and relax.
• Start the music and close your eyes. Bring your attention to the rhythm and flow of the melody. Breathe deeply and allow the music to enter your mental space. Focus on the feelings the music evokes in you, noticing how the notes and rhythms affect your emotional state and mental energy. Relax into the sound and let the music guide you into a state of calm and concentration.
• As you listen to the music, try to focus on the present moment and leave aside worries or thoughts. Concentrate on the variations of the melody and rhythms, immersing yourself completely in the sound experience. If your mind starts to wander, gently bring your attention back to the music. Acknowledge the thoughts that emerge, but do not let them distract you. Reaffirm your willingness to focus on the melody and return to your state of active listening.
• During the exercise, you can also take time to take a few deep, relaxing breaths. When you inhale, allow the music to flow through you, and when you exhale, release any tension or worries.
• Keep listening to the music for the next 10 minutes, immersing yourself completely in the experience. Be gentle with yourself and enjoy the moment of calm and concentration that the music offers.

Advice:

Tempo can be searched on Google. If you have and/or need more time for yourself, you can put a song on repeat.