The Power of Sound to Calm and Heal

Power of Sound

The power of sound to calm and heal has been known for centuries. Sound is extremely effective for helping us manage stress, overwhelm and anxiety. Music is one category of sound, and you may find certain kinds of classical or jazz music calming. While driving my grandchildren from school recently, the local classical radio station played some lovely music and my twelve-year-old grandson commented at least twice about how relaxing it was and asked how to find the station. I was a bit surprised and delighted to hear that.

Nature sounds are another category – waterfalls, bubbling brooks, chirping birds, falling rain, and ocean waves are all calming. Of course, actually experiencing them in nature is wonderful, but recorded and simulated versions are readily available. Perhaps you have used sound machines to help a baby, child or yourself get to sleep. They generally have a similar selection of options to choose from in addition to white noise. Use of a sound machine can be part of sleep training for children that establishes lifelong patterns.

As you noticed in the list above, water is a common inclusion. Taking time alone to simply breathe and allow the calming effect of water to permeate your mind can be powerful. You have probably noticed large water installations in commercial building lobbies. As you walk in, it has a visual and auditory impact. A waterfall or bubbling brook can be included in a yard or garden to add to the ambiance if you have a large space and the resources to do it. There are many options for small indoor fountains/waterfalls that can be used in a bedroom, meditation room, office or any small room at a range of prices. Indoor Water Installations

Discovering the Sounds That Work For You

As with so many things, what is effective for one person may not be for another.  If you would like to try out different sounds to see what is most calming, relaxing, and/or sleep inducing, here are two options:

+ Amazon.com has a variety of CDs, many of which offer a “Listen Now” sample that you can experience immediately.  Some are also available to stream if you are an Amazon Prime member – no CD required. Check it out here: Sound Therapy CDs

+ Free apps are available here, as well as in other places:  https://www.makeuseof.com/tag/10-calming-apps-destress-clear-mind/ Discover what works best for you.

Trying Frequency Sounds to Calm and Heal

The power of sound is reflected and verified in scientific studies. Advanced techniques like frequency sounds which include both healing sounds and binaural beats are available to explore through recordings and apps too. They are effective in reducing stress and in healing. An article in AwarenessAct.com points out that “Frequency sounds can be used to help us as human beings calm down. This is especially important since we’re facing a lot of stressful things right now. We’re seemingly stuck within a huge crisis and it feels like things are going to get worse before they get better…Sound healing, for the most part, is something that uses vibrations through vocal measures or even instruments like gongs to get music that can really work to calm.”  https://awarenessact.com/frequency-sounds-to-calm-you-down-during-times-of-crisis/

At the above link there are several videos holding different healing sounds and binaural beats. Some are hours long so you can have them playing in the background during the day or through the night. Please note the instructions about whether or not headphones are needed to get the full benefit of a particular video.

I am hopeful that this introduction to the power of sound to calm and heal has been helpful and has ignited your interest in using it for yourself and others. Try something new and share what you discover.

 

 

 

 

 

 

Developing the Art of Staying In

painting watercolors

Autumn is here. The temperatures are moderating just about everywhere and signs of winter may be appearing. Autumn brings unique pleasures and treasures, but this is a unique autumn. The pandemic has affected everyone. Let’s take on the challenge of developing the art of staying in safely this autumn and winter!

Earlier, I offered some ideas for fall that included getting out in nature for activities of various kinds: https://carolbrusegar.com/celebrate-and-enjoy-autumn/ Now let’s focus our plans and activities on things we can do at home safely, possibly with a small number of friends or family.

The art of staying in begins with focusing on activities and pleasures we may not have taken time for in more active seasons. Some will take some time, others are just tweaks of things you may already be doing.

Being Healthier By Using Spices

Many of us are tiring of cooking at home much more than we used to. We may be eating the same few things over and over. New recipes can perk up the rotation; even just adding additional spices can enhance a dish or a beverage. And here’s a bonus – besides tasting great, certain spices are widely considered as “healing spices” that can boost the immune system. Anything we can do to strengthen our body’s ability to fend off colds, flu and other seasonal ailments is especially important this year.

Turmeric is one of the top spices in this category. It is closely related to ginger and has been used for its medicinal benefits for more than 4000 years. It is ideal in rice and chicken dishes. Here’s a simple recipe to try: https://www.food.com/recipe/turmeric-lemon-chicken-19687  Turmeric can be used in teas and other warm beverages. For example, Turmeric Golden Milk which also includes honey and pumpkin pie spice.  https://www.yummly.com/recipe/Turmeric-Golden-Milk-2226958

Cinnamon is a favorite flavor and is used in many fall recipes, especially baked goodies. It is also an antioxidant powerhouse.  Experiment with additional ways to consume more of it this fall. Try adding cinnamon sticks to your water – I like to combine them with apple slices in my infused water – and to hot beverages like apple cider or coffee.

For ideas about using some other immune-boosting spices, go to https://carolbrusegar.com/use-healing-spices-to-boost-immune-system/ .

Scents of Fall DIY Projects

Making your own scrubs, bath salts, candles, etc. is a great self-care activity. The process is enjoyable; the results provide relaxation. In addition, these items are great gifts for others. To get some ideas and “recipes” go here:  https://carolbrusegar.com/scents-of-fall-diy-projects/

Did you make Clove/Orange Pomanders when you were a kid? I did. They add scents of fall, too, and can be artistic projects as well. Check this out for ideas for designs, ways to make them last longer, and ideas for using them. https://www.almanac.com/content/how-make-pomander-balls

Learn Some Watercolor Painting Techniques

At my granddaughter’s birthday party, we had a painting party utilizing a YouTube video to guide us. It was great fun and expanded my interest in similar resources. I found that Jay Lee Painting has a variety of videos teaching watercolor techniques using simple trays of watercolors. You can use heavy art paper rather than canvass and have a relaxing and enjoyable time alone or with others.

https://www.youtube.com/results?search_query=watercolor+painting+jay+lee

Take Advantage of Online Arts and Other Events

Early in the pandemic, I was intrigued with the number of concerts that were being given online so that musicians and other performers could stay connected with their followers and boost the spirits of anyone who watched. I anticipate a surge of such events as we move into the holiday season. Watch for announcements, check on websites or social media platforms for offerings and enjoy them. For example, the Alvin Ailey American Dance Theater is having its first-ever Virtual Winter Season, December 2–31, 2020. In the spirit of making dance accessible to all, it will be free for everyone to enjoy. What a treat!  For more information: https://www.alvinailey.org/blog/announcing-aileys-virtual-season-dec-2-31 Festivals and other such events are often virtual these days. Find some you are interested in and see what they are planning.

For all of these events, enjoy them alone/with your household, or have some friends tune in at the same time and share the experience by connecting electronically during it.

Developing the art of staying in can be enjoyable and open new vistas and interests at the same time. It can boost your spirits and transform the time at home.

How the pandemic is affecting us continues to change. I invite you to be journaling through these changes if you are not already doing that. I created a free downloadable and printable journal a few months ago at the beginning. It can still be useful.  You can print additional pages as you wish. I also invite you to join this Facebook Group:  http://carolbrusegar.com/Journaling-a-Tool-For-Life

In the journal, I provide some questions/prompts that can help you zero in on your experiences and questions.  So that it is most flexible, those questions/prompts are in list form and you can write about what seems most useful on any given day. Or perhaps you just want to do daily reflections as you go along.

Here’s your link to the direct download: http://carolbrusegar.com/Journaling-Through-Crisis

Celebrate and Enjoy Autumn

No matter what the year has been like up to this point, I hope that all of us will celebrate and enjoy autumn! Various polls over the years have indicated that the season most cited as “favorite” is autumn/fall. There are a variety of reasons for this: relief from extreme heat, beautiful fall colors as leaves turn, return to school and fall schedules, the multiple holidays of the season, and more. Even in this most unusual year, there are reasons to celebrate and enjoy this time of the year. And perhaps it’s even more important than ever to do that.

A part of taking care of ourselves when there is much uncertainty and stress at many levels is to find and create ways to relax and renew our bodies and minds. It can be alone or with loved ones.  We often think of self-care as routines and practices. In addition to those, identify and choose some activities outside of your normal daily and weekly patterns. Here are a few autumn-specific ideas to celebrate and enjoy autumn.

Enjoy Nature in All its Autumn Glory

One excellent thing to do in the fall is to enjoy nature. Wherever you are located, the change of seasons is evident. It is more subtle visually in some areas than others, but changes are everywhere. If you are fortunate enough to live in or be close enough for a visit, the annual changing of leaf colors in some parts of the country are certainly worth a drive. Taking photos of the beauty and sharing and/or printing them for display are ways to bring enjoyment to yourself and others. Here’s a link to a fall foliage map for 2020 where you can see by date, through November, where the colors will be best. Fall Foliage Map 2020

Engage Friends in a Virtual Activity

As we continue to demonstrate caution in interacting with others during the pandemic, our creativity is our best ally. Choose an activity, set a time and guidelines, and invite friends and loved ones to participate. Use Zoom, Google Meet, or other group platforms to gather at the appointed time to share the results.

Here are some options; add any that you think of.

  • Pumpkin carving or decorating (paint, glitter, etc.) – have each participant prepare ahead of time and share the results, or connect on your virtual platform for a specified period of time to do the carving or decorating together.
  • Share a favorite family recipe that you especially enjoy in the autumn. Show both the prepared item and have a recipe to email.
  • Autumn wreath making – send out suggestions of materials to gather ahead of time and make the wreaths at the same time while connected on your virtual platform.
  • Share ideas for adding autumn scents to your home – invite people to share and possibly demonstrate their favorite ways they do this. (candle or oil scents they love, potpourri they put together, etc.)

Visit a Local Apple Orchard

Most apple orchards and pumpkin patches have adapted their offerings to make them safe for participants this year. Check ahead of time to make sure you are comfortable with them. In some cases you can pick apples, in other cases you will be able to walk through the orchard and choose apples to sample and buy. There are usually apple treats to take home, and perhaps recipes to make at home.

Head to the Pumpkin Patch

Grocery and other stores offer pumpkins for purchase and it’s so handy to just pick up what you want there. But why not go to an actual pumpkin patch? Many cities and towns have big pumpkin patches where you can walk around and look at all the various sizes and shapes of pumpkins to pick out your favorite ones. Besides those for carving and/or decorating, purchase some of the varieties that are best for baking or cooking and experiment with fresh pumpkin recipes at home. There’s an added bonus at a pumpkin patch – it’s a great opportunity for some photos with pumpkin backgrounds with the family.

Have a Fall Picnic

Identify a place where you can enjoy the fall weather and scenes and pack a simple picnic lunch. If you want to try outdoor exercise, you can do some hiking too. Or you could picnic in your own back yard. If you have a fire pit or grill to use, roast hot dogs and marshmallows. Marshmallows = S’mores for many of us; add the graham crackers and chocolate for that favorite treat.

There are many things we can do to celebrate and enjoy autumn and still keep ourselves and our families safe. Make some plans now and have a great time. Here’s a link to a free instant download of a Fall Bucket List form to use as you plan. Fall Bucket List