Scroll down for a transcription of this episode:
Relieve stress, enhance shallowness, and improve focus via a easy physique music follow. And do it with a pal to really feel extra compassion and successful of oxytocin.
Do This Apply:
Strive utilizing these actions to create varied rhythmic combos along with your physique:
One: Clap your fingers, barely cupping with every clapping as a substitute of hitting your full palms collectively.
Two: Faucet your proper hand to your left chest.
Three: Faucet your left hand to faucet your proper chest.
4: Faucet your proper thigh along with your proper hand.
5: Faucet your left thigh along with your left hand. Then loop again to the highest.
At the moment’s Happiness Break host:
Keith Terry is a percussionist and physique musician who makes use of a wide range of surfaces to create fascinating rhythms.
Study extra about Keith Terry: https://tinyurl.com/5av66v5f
Watch Keith Terry in motion: https://tinyurl.com/299vuw4a
Extra assets from The Better Good Science Heart:
The Science of Synchronized Motion (The Science of Happiness Podcast): https://tinyurl.com/mrys53k4
5 Methods Music Can Make You More healthy: https://tinyurl.com/4ckbtc2e
How Music Helps Us Be Extra Inventive: https://tinyurl.com/4mj6vs44
Wired for Music: https://tinyurl.com/ye2xkjxz
4 Methods Music Strengthens Social Bonds: https://tinyurl.com/y257y25p
How was your expertise creating physique music? Electronic mail us at happinesspod@berkeley.edu or use the hashtag #happinesspod.
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We’re dwelling via a psychological well being disaster. Between the stress, anxiousness, despair, loneliness, burnout — all of us may use a break to really feel higher. That’s the place Happiness Break is available in. In every biweekly podcast episode, instructors information you thru research-backed practices and meditations that you are able to do in real-time. These stress-free and uplifting practices have been proven in a lab that can assist you domesticate calm, compassion, connection, mindfulness, and extra — what the newest science says will instantly assist your well-being. All in lower than ten minutes. A bit of break in your day.
Transcription:
Dacher Keltner: I’m Dacher Keltner, Welcome to Happiness Break, the place we take a brief break in your day to attempt a follow proven to assist us discover a sense of calm, and reference to ourselves, or one another.
At the moment we’re doing one thing form of completely different. We’re going to create rhythms utilizing nothing however our our bodies, in a form of musical meditation.
Physique percussion practices have been proven to assist reduce stress and anxiety, boost self-esteem, and assist us focus. And once we do them in synchronicity — with others — it helps us be more compassionate and altruistic and this me caused by higher levels of oxytocin.
Main us right now is Keith Terry, a world famend composer and percussionist who makes use of his personal physique as his instrument. We’re gonna observe alongside as Keith guides us via a follow he created referred to as Physique Music — beginning with just a few primary claps — and shifting proper alongside into some rhythms utilizing the chest.
So discover someplace the place you are feeling comfy, the place you possibly can transfer round just a little, and the place it’s okay so that you can get into your physique, and make some noise.
Keith Terry: Hello, I’m Keith Terry. I’m a musician. I’m a rhythm dancer and I’m an educator. And within the Nineteen Seventies because of working with a variety of faucet dancers. I had the thought that I may get up and I may play all of the rhythms. I used to be taking part in on my drums, on my physique, they had been actually inspiring me. And I grew to become a physique musician.
Physique music is enjoyable and helpful in creative methods and music and dance choreography, however it additionally has therapeutic values I’ve found through the years.
And by the way in which, you are able to do this standing or seated, it’s as much as you.
First we’ll begin with a clap. So I’m clapping palm to palm, [clap]. And it’s not a high-pressured clap. It mustn’t harm. I’ll say, “Prepared? Go,” [clap]. And on the following pulse is our downbeat. The place we’ll clap. Let’s simply do just a few of these. A-ready, go [clap]. A-ready go [clap]. A prepared go [clap]. Oh, yet one more time [clap]. How a few clap? [clap] Clap. Prepared go [clap]. Able to go [clap].
You bought the concept. Palm to palm. Preserve it gentle.
The subsequent sound comes from the chest [chest-thud]. After I clap, [clap] I’m gonna play my chest, the sternum, [thud] with my proper palm. So it feels like this clap [clap] chest [thud]. Strive that with me. Prepared? Go. Clap [clap], chest [thud]. Once more, it’s gentle.
Let’s attempt that with a clap and a left hand. Prepared go — clap [clap, thud]. Left hand on the chest. Able to go [clap, thud]. Clap, chest. Prepared? Go [clap, thud].
Good. So you bought the best and the left. You bought that really feel. So let’s put this collectively. So I’m gonna go clap [clap]. After which with my proper hand, I’m taking part in the chest [thud]. Adopted by the left hand with the chest [thud]. So it feels like this: clap. Chest. Chest.
Will you attempt that with me? Able to go? Clap. Chest. Chest. Good. Prepared? Go. Clap. Chest. Chest. Able to go? Clap [thud, thud] Yep. Prepared? Go. Clap, thud, thud. Able to go. Clap, thud, thud. Yet one more time Clap, thud, thud. Clap, proper, left, on the chest.
So we’re gonna simply play a collection of threes, retaining the heartbeat. I’ll provide you with that. Prepared? Go. Clap, proper, left to clap, proper, left. Able to go? Able to go? Yeah. Clap proper, left clap, proper left. Preserve it gentle. Two extra occasions. Clap, proper, left to clap, proper, left. Yet one more time. Clap, proper, left to clap, proper, left. And a cease.
Now if we proceed on down the physique to the tops of our legs, and by the way in which, you are able to do this standing or seated, it’s as much as. you. I am going clap. After which proper chest, left chest, proper leg, left leg, simply the tops of my thighs.
Prepared? Go. Clap. Proper, left, proper, left. In order that’s clap proper chest, left chest, proper leg. Left leg. Strive that once more. Prepared? Go. Clap. Proper chest. Left chest. Proper leg. Left leg.
Yeah. You’re feeling that sample, how that goes. Proper, left, proper, left. Let’s attempt it once more. Prepared? Go. Clap. Chest, chest, leg, leg once more, or prepared? Go. Clap. Proper, left, proper, left. Once more, able to go? A clap. Proper, left, proper, left. Oh, yet one more time. Go clap. Proper chest, left chest, proper leg. Left leg. That’s your 5. Let’s see if we will repeat that now with no pause. So it’ll sound like this. If I am going one, two, three, 4, 5, or one, two. We’re simply on that subsequent downbeat, you come again with the clap and begin the sample. , you’re 5. All proper. Good luck. Let’s attempt it. Prepared? Go. Uh, clap. Proper, left, proper. Go. Clap. Chest, chest. Prepared, go. Chest, chest, leg. Leg. clap. Chest, Chest. Able to go. Chest, chest. Leg. Leg. Proper, left, proper, left, proper, left to proper. Left. Yeah. Yet one more time. Chest, chest. Leg. Leg. Ending with a clap proper right here.
Good. I hope that is supplying you with some concepts of how doing rhythmic work can form of carry you again to your self for a second. It’s form of a slight neurological therapeutic massage as I consider it. I discover it very settling and soothing in addition to focusing. I hope you may have an analogous response.
And in the event you’ve loved doing this type of physique music work, I encourage you to ask a pal to hitch you as a result of there’s nothing fairly like doing physique music with another person or with a gaggle of individuals. I discover this kinda work, this kinda rhythmic work, helps put us again into contact with ourselves and with different individuals.
Thanks for becoming a member of me.
Dacher Keltner: That was Keith Terry, a composer and percussionist who makes use of his personal physique as an instrument. If you happen to’d prefer to see a video of Keith in motion, take a look at present notes on Spotify or wherever you’re listening proper now.
Do this Physique Music follow with a pal and inform us the way it went. You possibly can electronic mail us at happinesspod@berkeley.edu.
I’m Dacher Keltner, thanks all for making music with us on this Happiness Break.
