Mindfulness in Your Flute Practice
Mindfulness in Your Flute Practice
Okay fluties - here’s a question for you: when you think of mindfulness, what comes to your brain? Is it a picture of a monk meditating in a temple, or maybe a yoga class? What about music practice? Does that come to your brain? I would say, for most of us, the answer is no. Music doesn’t strike most people as a mindful practice. Mindfulness is the practice of being fully present and aware of one's thoughts, emotions, and surroundings without judgment. Mindfulness practice helps us regulate our nervous systems, be more aware of our emotions and the mind-body connection, and cultivate gratitude. You can practice mindfulness almost everywhere in life, however most of us skim over it when it comes to music, because we treat music more like a scientific practice at times, rather than an emotional experience. And here’s the think - it can be both. It is both. Incorporating mindful awareness into your practice will help you build those skills faster, practice for less time, and even prevent injuries along the way. So, I’m going to tell you all about the mindful journey in flute practice, how you can incorporate it, and you’ll see for yourself why it’s one of the most important tools in your toolbox for building musicianship.
Understanding Mindful Practice
Mindfulness can help enhance your flute playing by giving you more self-awareness. When I was younger, I found that my teachers noticed things about my playing that I could never quite understand, particularly when it came to tension and how my body was responding to the act of playing. I couldn’t understand those things because I was never fully engaged in what was happening in my body (and in my mind) while I was playing the flute. So, introspection helps you learn how to feel when something is out of whack and hear when something isn’t quite happening the way you want it to happen. Not only that, but it helps you cultivate those skills without judgement. Today, I can listen to my playing and know that maybe something isn’t quite right with my ring and pinky fingers, but I don’t judge what’s happening. I’m observing without being unkind. I’m making notes and considering the solutions to the problem - am I at the beginnings of an overuse injury? Do I need to consider my hand position a little more carefully? Should I do some exercises to target those specific fingers and make them stronger? I observe but I don’t judge, because judgement simply gets us nowhere. Being able to observe and reflect allows you to target issues as needed. So, instead of going into a practice session thinking “I want to get better” in broad terms, we think “I want to improve my finger technique just a little today.”
Not only does mindfulness help us target issues without judgement, it also keeps us grounded in the reality of our own progress. It’s unfair and unkind to not be grateful for the progress we’ve made (because you and I both know you’re a far cry different than the first day you picked up your flute). We can look at things more objectively and think “wow, I’ve done amazing work here!” even if we know we still have a ways to go. Acknowledging your accomplishments and being kind to yourself are key pillars in cultivating a mindful music practice, so be SO kind to yourself right now.
Techniques for Being Mindful in Flute Practice
Start your practice with some breathing.
Starting your practice with breathing is important two-fold. One, you get the benefit of improving your breath support and control (hello, box breathing!), and two, you begin to regulate your nervous system, bringing yourself into the present moment for practice. You’re mentally preparing for what’s to come and aligning yourself with your goals in that time. Be so, so present in this moment. Think about what you want to accomplish and set yourself up, mentally, to succeed.
Body scan regularly throughout your practice, particularly during tone and technique practice.
Find where the tension is. Don’t judge it. Don’t try to force it out, but make mental notes and try to release it as you find it. Starting at the top of your head and working your way all the way down. This practice works really well while you’re practicing Long Tones and listening closely to your sound. Be very present, tuning out all distractions. Only pay attention to your body scan, breath, and tone.
Focus your attention on sound production.
Back to long tones (you’ll find this is a trend with me), bring your attention in to just what’s going on in the sound of your flute. Make mental notes on intervals that sound less pleasing or change tone character and repeat them as necessary. If you’re doing this without mindfulness, it will feel monotonous, but once you start listening to the nuances of your sound, you’ll find something new to come back to and work on every time.
Mentally rehearse and visualize your results.
Take some time, especially before a performance, and close your eyes, mentally rehearsing what’s going to happen. Visualize the stage, the crowd, yourself, and your instrument. Visualize what a successful performance looks like and make mental notes (again, not judgements) about what you would like to happen that day that’s different from today. Breathe deep while you practice this, and stay present in the moment, pretending you’re there doing the thing.
Overcoming Challenges in Staying Mindful
Distractions are the biggest challenge for mindfulness. We tend to get swept up in the future or in the past, finding ourselves distracted from the present. Remember with mindfulness, we are grounding ourselves in the right here and right now. We are paying attention to what our body and mind are doing. When we do get distracted, we don’t judge - we simply bring our awareness back to the present moment. I like to ground with the breath. When I’m warming up or doing long tones, finding a way to bring myself back to the moment with my breath helps me to not inch away into the forward or past, but rather pay close attention to what’s happening in the right here and right now. A healthy excitement for the future is important, but while practicing, it’s best to stay in the present and not let the practice time pass us by.
I, myself, struggle with this one: frustration and self-criticism, so this is a biggie. Breathing exercises are great for regulating the nervous system and bringing you back to the reality of the situation. Not winning a job or not nailing a run is not the end of the world nor is it the end of your flute-playing career, even though it might feel like it at the moment. So, take a moment a breathe, put your feet up on the wall, and come back to it when you’re feeling more grounded in the present moment.
Building a consistently mindful practice routine takes time so give it time. Start by beginning your practice writing down a few goals. What would you like to achieve and how do you need to get there? Then, begin. Again, I always like to begin my practice with some breathing and grounding exercises, then long tones. Those can be your step into the mindfulness realm. If you stray, that’s okay! Bring yourself back once you realize it. Habitual mindfulness takes time, but eventually you’ll see it creeping in to all parts of your life, and I promise you’ll be better for it.
Mindfulness Outside of Practice
Mindfulness, of course, will trickle into your life in other ways than just music practice, however you can start to do this on your own (as mindfulness has so many benefits - see above) by integrating breathing techniques outside of practice, body scans at night before bed, and making a conscious effort to be present in everyday situations (hello, doomscrollers!). Cultivating a mindful routine can help you build emotional regulation skills, lower blood pressure, and even help you spot health issues early just by being present and aware of yourself.
Finally, it goes without saying that mindfulness will help your performance skills by lowering performance anxiety (hello - you’ve already visualized your results!) and being so real with yourself that no one in the crowd wants to see you fail. So, practice some breathing and meditation, build your grounding methods, and be present for every single moment of your life!
Finally…
I know that mindfulness can seem like a hokey new-age trend, however the benefits are unarguable. Finding ways to incorporate mindfulness in your practice, performance, and every day life will help you become a more competent musician, a more confident performer, and a more grounded human all the way around. I encourage you to find ways to build it into your practice and into your every day life.
Need help figuring out how to be a mindful flute player? Schedule a free consult with me today! Click below to learn more.
