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' Music therapy @ stress management by listening to music '

" Music therapy ,stress management by listening to music "

Saraswati with Veena 

with suggestions what you can listen -Instrumental/vocal based on Indian ragas.

"The ultimate language of music is related to a world of beauty and harmony, of structure and order of which our patients are deprived because of their illness. Music expresses man’s deepest emotions. It can serve him in health and illness, in happiness and in sorrow. Music therapy is one of the noblest functions of music.”– Alvin

Music affects people like no other art or therapy can match. It distracts the mind, slows the body's rhythms, alters moods, and influences behavior. Music is fast becoming a complementary or alternative type of therapeutic intervention as   hypnosis, deep breathing exercises, or cognitive behavioral therapy are specific interventions. The idea of music as a healing influence which could affect health and behavior is as old as Vedas of Indian Vedic period ( East ) ,Nada Yoga,  a yoga of sound, a path of exploration of consciousness through sounds 

Taking the empirical results from studies done on the effects of music on mental and physical health, music therapists apply musical interventions to individuals of all ages, and now it is used by neurological field ( Neurological Music therapy(NMT)(1.2.), to help memory of patients  with stress,anger, anxiety management,for   dementia, Alzheimer’s, and stroke patients) - familiar music can evoke memories or states of mindNo matter what culture we are from, everyone loves music. Music affects people like no other art or therapy can match. It distracts the mind, slows the body's rhythms, alters moods, and influences behavior. Music is fast becoming a type of therapeutic intervention as established allied health profession, like    hypnosis, deep breathing exercises, or cognitive behavioral therapy are specific interventions.

The ancient Indian music has devised a special therapy based on the 72 ragas, it is appropriate to define raga .Raga is neither melody alone, not notes, neither scale nor mode. It’s an ensemble of all these. According to an ancient Indian text, Swara Shastra,the seventy two Melakarta ragas,parent ragas)control seventy two important nerves in the body. It is believed that a person who sings/performs a raga specifications (lakshana) and with purity in pitch (swara shuddi) will have complete control on the corresponding nerve .To quote, for those who suffer from-hypertension, ragas, such as Ahir-Bhairav and Todi are prescribed. To control anger and bring down violence within oneself, Carnatic ragas like punnagavarali,sahana and so on. Not only psychological, but the somatic or physiological impact of ragas have come to light in recent research. for instance ,stomach related disorders are said to be cures with Hindustani ragas, such as Deepak(for acidity) and Jaunpuri(constipation)and Malakaunns or Hindolam(Intestinal gas and fever)Simple iterative musical rhythms with low pitched swaras as bhajans are capable of relaxation ,as observed with the alpha-levels of the brain waves. They may lead to favorable hormonal changes. On the therapeutic side, nothing new is to be invented. Only for this purpose, it is necessary that exponents in Indian ragas join the experts in medicine to help evolve a scientific system of raga therapy for the various illnesses of modern times (3..Revathy)
recent reference is of( 4).Anuradha Mahesh 

Raga and its Effects

 Kafi Raga  – Evokes a humid, cool, soothing and deep mood

Raga Pooriya Dhansari (Hamsanandi-Kamavardini ) –  evokes sweet, deep, heavy, cloudy and stable state of mind and prevents acidity..

 Raga Mishra Mand – has a very pleasing refreshing light and sweet touch

 Raga Bageshri  – arouses a feeling of darkness, stability, depths and calmness. This raga is also used in treatment of diabetes and hypertension

Raga Darbari (Darbari Kanada) –  is considered very effective in easing tension. It is a late night raga composed by Tansen for Akbar to relieve his tension after hectic schedule of the daily court life.

Raga Bhupali and Todi –  give treamendous relief to patients of high blood pressure.

Raga Ahir-Bhairav (Chakravakam) –  is supposed to sustain chords which automatically brings down blood pressure. 

Raga Malkauns and Raga Asawari (natabhairavi) –  helps to cure low blood pressure.

  Raga Tilak-Kamod (Nalinakanti), Hansdhwani, Kalavati, Durga(Suddha Saveri) -evoke a very pleasing effect on the nerves.

Raga Bihag, Bahar (Kanada), Kafi & Khamaj - For patients suffering from insomnia and need a peaceful sonorous sleep. Useful in the treatment of sleep disorders.

Raga Bhairavi -  Provides relief  T.B, Cancer, Severe Cold, Phlegm,  Sinus, toothache .

Raga Malhar – Useful in the treatment of asthma and sunstroke.

Raga Todi, Poorvi & Jayjaywanti  – Provides relief from cold and headache.

Raga Hindol & Marava  - These ragas are useful in blood purification.

Raga Shivaranjani –  Useful for memory problems.

Raga Kharahara Priya - strengthens the mind and relieves tension. Curative for heart disease and nervous irritablility, neurosis, worry and distress.

Raga Hindolam and Vasantha  - gives relief from Vatha Roga, B.P, Gastritis and purifies blood.

Raga Saranga  – cures Pitha Roga.

Raga Natabhairavi – cures headache and psychological disorders.

Raga Punnagavarali , Sahana  – Controls Anger and brings  down violence

Raga Dwijavanthi – Quells paralysis and sicorders of the mind

Raga Ganamurte – Helpful in diabetes

Raga Kapi – Sick patients get ove their depression, anxiety. Reduces absent mindedness

Raga Ranjani – helps to cure  kidney disorders

Raga Rathipathipriya – Adds strengh and vigor to  a happy wedded life. This 5-swara raga has the power to eliminate poverty. The prayoga of the swaras can wipe off the vibrations of bitter feelings emitted by ill will.

Raga Shanmukhapriya -  Instills courage in one’s mind and replenishes the energy in the body. ( Available for download in Carnatic Raga Appreciation Page). Suitable for singing and listening at all times as per Sangitha Sampradaya Pradarshini written by Subbarama Deekshithar

Raga Sindhubhairavi – For a Healthy Mind and Body, Love & Happiness, Gentleness, Peace & Tranquillity ,Serenity ( Available for download in Carnatic Raga Appreciation Page)Suitable for singing and listening at late night (1 am – 4 am)

 Raga Hameerkalyani – This particular Hindusthani coloured raaga, one with great therapeutic value relaxes tension with its calming effect and brings down BP to normal 120/80. ( Available for download in Carnatic Raga Appreciation Page)

Raga Brindavana Saranga – For Wisdom, Success, Knowledge , Joyfulness  and Greater Energy ( Available for download in Carnatic Raga Appreciation Page)

Raga Mohana –  Useful for the treatment of migraine headache. ( Available for download in Carnatic Raga Appreciation Page) Suitable for singing and listening at evening (7 pm- 10 pm)

Ragas Charukesi, Kalyani (all time raga),Sankarabharanam(evening raga) and Chandrakauns  is considered very helpful for heart aliments .(Raga Charukesi - Available for download in Carnatic Raga Appreciation Page . Suitable for singing and listening at all times as per Sangitha Sampradaya Pradarshini written by Subbarama Deekshithar

 Raga Ananda Bhairavi- Supresses stomach pain in both men and women. Reduces kidney type problems. Controls blood pressure ( Available for download in Carnatic Raga Appreciation Page)

Raga Amrutavarshini – Ushana vyathi nasini ( alleviates diseases related to heat) ( Available for download in Carnatic Raga Appreciation Page)

Raga Reethigowla- A raga that bestows direction when one seeks it.( Available for download in Carnatic Raga Appreciation Page)

Raga Madhyamavati – Clears paralysis, giddiness, pain in legs/hands, etc. and nervous complaints.

(Above raga list cited from ref.no.4,by  Anuradha Mahesha http://anuradhamahesh.wordpress.com/music-therapy)

Music therapy is known to

•   Promote wellness
• Manage stress
• relieve anxiety
•  Alleviate pain
•   Express feelings
•   Enhance memory
• Improve communication
•   Promote physical rehabilitation
• Improve mood and mobility of people with Parkinson's disease
• reduce the need for sedatives and pain relievers during and after surgery
• decrease nausea during chemotherapy
• help patients participate in medical treatment that shortens hospital stays
• lower blood pressure
• ease depression 
• enhance concentration and creativity
•  Enhance/improve socialization

Suggestion: you can listen to the following ragas and select  according to  your liking for them(giving few  references  to find them/as they are available  on  U tube.Keep your volume on medium and you may  keep your eyes closed and just absorb the peace created by  such superb musical notes ------/other ragas you can fine on your own from internet/u tube.

• On flute: Raga Malkauns with beautiful visuals of Mount Everest - :http://www.youtube.com/watch? v=0zG37obQe8c 
• Raga Hansdhwni by pandit Hari Prakash chaurasia  http://www.youtube.com/watch?v=4VloVAPloX8 
• On  violin raga Bilaval by N.Rajam  :http://www.youtube.com/watch?v=Q2fgEVr7C54 
•  On Santoor  Pandit Shivkumar sharma      http://www.youtube.com/watch?v=13LB742Y-qE                      
• Bahauddin Dagar playing Raga Bhairav Pt1 http://www.youtube.com/watch?v=j5iO7Ee6gyE
• Ustad Rashid Khan singing Raga Todi http://www.dailymotion.com/video/xdiwjk_ustad-rashid-khan-raga-todi_music#.UXSgt6JHKq0
• Pandit Nikhil Banerjee ,on sitar,Raga Bilaskhani Todi  http://www.youtube.com/watch?v=HFHNj8795W0
• On Sarod :ustad Amjad ali Khan ,http://www.dailymotion.com/video/xh9dvt_ustad-amjad-ali-khan-vol-2-live-at-pune_fun#.UXShJKJHKq0
• Raga Deepak on sitar Festival "Sitar in Saint Petersburg 2oo8" Second day raga Deepak - part I - Alexander Konanchuk (sitar), Wladimir Yeliseyev (sitar) and Andrey Terekhin (tabla)         http://www.youtube.com/watch?v=AveHbp4I0S8        
• Raga Megh by pandit Jasaraj http://www.youtube.com/watch?feature=player_embedded&v=W-48-KDP4h4  
• Raga Sahana By Bombay Jayashree   http://www.youtube.com/watch?v=0K_eFRvtS8E
• Raga Sahana on violin  http://officialmp3s.com/song/5424499-362435/mysore-t-chowdiah-tillana-violin-raga-sahana-tala-adi-mp3-download/
• V V Subramaniam-PunngaVarali-KanakaSaila-Violin  http://www.youtube.com/watch?v=_3_Wr0upi-Y

References:

1.      Sundar. S. (2007) Traditional healing systems and modern music therapy in India. Music Therapy Today (Online) Vol.VIII (3). available At http://musictherapyworld.net

2.      Sairam, T.V. (2006). Music Therapy: Designing Training Methods for the Mentally Retarded (MR) Children, in Sairam, T.V. (Ed.) Music Therapy: The Sacred and the Profane.: ( 74 - 78)

3.   .Revathy,S .from  http://www.carnaticindia.com/article2.html
4.Anurdha Mahesh :http://anuradhamahesh.wordpress.com/music-therapy/

Medical Music therapy

Relaxation

Relaxation is allowing physical and/or mental tension to be released.  Tension is the body's natural response to threat, part of the body's alarm or survival mechanism.  It can be a very useful response, but a lot of the time, we don't need this tension, so it's okay to learn to let it go, and learn some relaxation skills. Healthy living is a matter of balance.  Relaxation is part of the balancing process alongside other aspects of your lifestyle such as what you eat, your physical activity and how you handle stress.    Learning to relax takes practice, as with learning any new skill. It’s a great help to learn a relaxation technique, to help us unwind and bring our tensions and anxiety under control.  There are several books, leaflets or audio recordings which we can use ourselves.   It’s a good idea to practise regularly so we can be more prepared for the more stressful times. How relaxation helps Reduces tiredness – if you can manage everyday life without excessive tension Improves performance – your performance in work, sport or music can be raised through self awareness and control of tension Reduces pain – pain can occur as a result of tension e.g. headaches and backache.  Relaxation can help you to cope by raising your pain threshold and reducing the amount of pain Coping with stress – relaxation helps you to reduce the effects of stress and to breathe effectively Improves sleep – by allowing you to be calm and peaceful Improves self-confidence – by increasing your self-awareness and ability to cope with daily life Improves personal relationships – it is easier to relate well to other people when you are relaxed and self-confident Relaxation and stress When we feel anxious or stressed, it's our body's natural response to feeling threatened, the alarm system which helps us deal with danger:  our breathing rate increases,  as does our blood pressure, heart rate, muscle tension, sweating, state of mental arousal and adrenaline flow.  A lot of the time, we don't need those survival responses, so relaxation helps to decrease that adrenaline response, to let it go. Breathing and Relaxation Our out-breath releases tension in the chest muscles and allows all muscles to release their tension more easily.    Breathing is far more effective when we use our diaphragms, rather than with the chest muscles.  Sit comfortably in a chair and place one hand on your chest and the other on your abdomen (hand on navel).  Take two or three fairly large breaths – which hand moves first and which moves most?  Practise so that it is the lower hand on your abdomen that moves rather than the one on your chest.  People often think that their tummy goes in when they breathe in - but the reverse should be the case. When you’re feeling tense or hoping to relax, try breathing out a little bit more slowly and more deeply, noticing a short pause before the in-breath takes over (don’t exaggerate the in-breath, just let it happen).  You might find it useful to count slowly or prolong a word such as “one” or “peace” to help elongate the out-breath a little (to yourself or out loud). There are various ways in which to achieve relaxation, most use breath control in some way.   Whichever method you choose, regular practice will help.  Some examples are: Progressive Muscle Relaxation – tense/relax muscular relaxation Meditation Mindfulness Guided Imagery or Visualisation Autogenic Training – mental exercises to link body and mind to bring about relaxation Alexander Technique – teaches the importance of posture, which improves mental and physical wellbeing. Bio Feedback – self-regulation of bodily functions, e.g. Slowing heart rate Massage Aromatherapy Physical Activity Tai Chi Yoga Music (music is very personal, so use whatever helps you relax) either used alone, or with any of the above methods Simple Breathing Exercise We’ll start with a simple breathing exercise which can be done in a few seconds, no matter where you are.  It is particularly helpful at stressful times, but it’s also useful to do it at regular intervals throughout the day. Take a deep, slow breath in and hold it for 5 seconds.  Feel your abdomen expand as you do this. Breathe out slowly, to a count of 5.  Breathe in again, make every breath slow and steady and exactly the same as the one before it and the one after it.  As you breathe out, concentrate on expelling ALL the air in your lungs.  If you’re alone, you could make a noise like “whoo” as you do this to help you feel the air being let out.  Keep the outbreath going for as long as you can.  Keep it relaxed for a few seconds before you inhale again. Quickie Relaxation Wherever you are (e.g. in the car, supermarket, awaiting appointment etc) STOP SHOULDERS DOWN TAKE 2 OR 3 SLIGHTLY SLOWER, SLIGHTLY DEEPER OUT-BREATHS (just let the in-breath happen) CARRY ON WITH WHATEVER YOU WERE DOING, BUT JUST A LITTLE SLOWER Colour Breathing For a fast and effective calming technique in a stressful situation, visualise the colour blue.  Visualise breathing in that blue calm, and breathing out red tension. Before any other relaxation exercise Before any relaxation exercise, go to the toilet if you need to, and wear loose comfortable clothing.   Lie or sit somewhere with the whole of your body supported. Make yourself totally comfortable.  Close your eyes. Progressive muscle Reaxation v   Sit in a comfortable chair ( or lie on the floor, or on a bed).  Ensure you will not be disturbed by other noises.  If you become aware of sounds - just try to ignore them and let them leave your mind just as soon as they enter.  Make sure the whole of your body is comfortably supported - including your arms, head and feet.  (Rest your arms on the arms of the chair, with your feet flat on the floor - if sitting!) Close your eyes.  Feel the chair supporting your whole body - your legs, your arms, your head.  If you can feel any tension, begin to let it go.  Take 2 slow and deep breaths, and let the tension begin to flow out. Become aware of your head - notice how your forehead feels.  Let any tension go and feel your forehead become smooth and wide.  Let any tension go from around your eyes, your mouth, your cheeks and your jaw.  Let your teeth part slightly and feel the tension go. Now focus on your neck - let the chair take the weight of your head and feel your neck relax.   Now your head is feeling heavy and floppy.  Let your shoulders lower gently down.  Your shoulders are wider, your neck is longer.  Notice how your body feels as you begin to relax. Be aware of your arms and your hands.  Let them sink down into the chair.  Now they are feeling heavy and limp. Think about your back - from your neck to your hips.  Let the tension go and feel yourself sinking down into the chair.  Let your hips, your legs and your feet relax and roll outwards.  Notice the feeling of relaxation taking over. Think about your breathing - your abdomen gently rising and falling as you breathe.  Let your next breath be a little deeper, a little slower... Now, you are feeling completely relaxed and heavy. …. Lie still and concentrate on slow, rhythmic breathing….  When you want to count back from 5 to 1 and open your eyes.  Wiggle your fingers and toes, breathe deeply and stretch.  Pause before gently rising.

source:Internet,from ://www.getselfhelp.co.uk/relax.htm

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