Author: admin

Posted on

Reiki: Finding a Reiki Practitioner

There are many, many people certified and trained to perform Reiki. People from all walks of life, all colors, shapes, sizes, and belief systems have taken the class.

So how do you know which one is right for you? Aren’t they all doing the same thing? Read on, my friend, we’re going on a journey for those answers!

Is All Reiki The Same?

In theory, yes, all Reiki is the same. In practice, that is not the case.

All Reiki practitioners will have learned that a poor diet and unwell body can inhibit mental clarity and energy flow within the practitioner. When this happens, the client may not receive the full benefit of the session.

That’s just an example. Beyond diet, lots of habits or issues can impact a practitioner’s effectiveness! Excessive alcohol use, lack of regular Reiki meditation and practice, and a chaotic lifestyle are other issues that might mean an individual isn’t in the best shape to practice Reiki.

Why does all of that matter? Because there are two distinct ways in which people generally experience Reiki. One is when they are at some sort of gathering, and they express difficulty with an issue that might be aided by Reiki. A friend jumps up and says, “I know Reiki! Come on!” They go to a private space, have a Reiki session, and wait to see what happens. When someone tells me that Reiki “didn’t do anything,” this is frequently the setting in which it was received.

In the other scenario, a client makes an appointment with a professional Reiki practitioner. That practitioner maintains a nutrient-dense diet, and stays well hydrated – almost as if it were their job 🙃. That practitioner regularly meditates on the Reiki Principles, and applies them within their daily life. They are intentionally prepared for the session, mentally and physically, and will call to reschedule if they are not. You, the client, arrive for your appointment and are given space to explain your needs. Your healing is tailored to the areas you would like to be addressed. When your session is over, you are offered water, and given time to discuss any feelings or concerns that have arisen. Your practitioner calls in a day or two to inquire about any specific areas that were addressed.

These experiences are not the same. They will not feel the same, and they will not heal the same. It is true that Reiki is available to all; that is fundamental to Reiki. It is untrue to say that all who practice Reiki do so with equal outcomes.

How Will I Know?

If the practitioner is a friend, you’ll know! If you’re regularly partying with this friend, see them participating in drama, and know that they regularly pack their bodies with fast food and soda, there are some clues! Don’t ignore your friend’s Reiki work necessarily – they’re trying something, and you might still benefit. But maybe this isn’t the person with whom you give Reiki a serious try. As their Reiki practice grows, so might their desire to shift their habits. Allow them grace for growth and space for learning.

What If I Have No Friends?

What happens if you don’t know anyone who is certified and trained, or don’t know anyone you’d trust?

Spas, massage therapists, chiropractors, wellness centers, herbalists, midwives, and even medical centers may hire or have contracts with Reiki professionals. It is perfectly acceptable to call one and ask! Much of the time, you’ll at least be able to get a recommendation. Local groups on your favorite social media platforms are also great places to ask for recommendations!

Once you have your recommendation, call or message the practitioner to ask for a consultation. In most places, this is free. During this consultation, ask questions! Ask if they do anything special that helps their Reiki practice, and, as we’ll discuss later, ask about their training.

Even more important than asking questions is just getting a “vibe.” If you aren’t comfortable with the practitioner, or if they give you a sense of an anxious, depressed, or scattered mental space, take a beat. Thank them, and leave without scheduling your appointment. Think about what really bothered you. Consider whether it was really the practitioner, or if you were hungry, annoyed, or had a headache and need to reevaluate them mentally.

It is likely that they will follow up with you. If you have decided that you want to make an appointment, then do so. If not, it is OK to say, “No, thank you. I have decided to pursue a different path.” Then you call a different massage therapist or spa and ask if they know of someone else. Easy peasy.

Aren’t There Levels? Do I Need a Reiki Master?

Since this article is being written by a professional Reiki Master, I’m going to say “yes!” But no. Or maybe. Yes, there are levels. Maybe it matters. Here’s why:

Most of the time, a Reiki Master will have had instruction and practice over several years. This kind of dedication generally indicates that they are willing to follow a lifestyle that supports their Reiki journey. Of course, that is not always the case.

Sometimes, a Reiki Master has not had years of Reiki practice and training. In some cases, this indicates that they bought a certificate online and watched some videos in order to become “trained.” In other cases, this means that the practitioner has had many years of similar study, is already adept and comfortable with energy work, and has proven their value as both a practitioner and an instructor. That last one is rare, and that practitioner will still have been required to take all of the training.

So, do you need someone with a certificate declaring them a “master” ? Not unless you believe that sheet of paper has special powers. It may be an indication that you have found a Reiki practitioner who is dedicated to the practice, and will provide excellent service. It may mean that this person paid extra to get their certificate, because it means they can make extra money teaching Reiki classes.

Ask them how they were trained – it’s OK. They expect it, and some even know each Reiki master who has trained under which other Reiki master in their “lineage” all the way back to the doctor who refined this method. Check out the practitioner’s website or brochures, to see if the focus seems to be on healing versus business. They have to make a living, so expect that they advertise and advocate for themselves! But once they get you to their space, what is the focus? You can figure out pretty quickly how you feel about the depth of their practice.

Some professional Reiki practitioners are simply happy practicing with a Level 1 certificate and training. THIS IS NOT BAD! This is personal choice, and it does not mean that their abilities or knowledge are lesser. Read that again. It is entirely possible to acquire knowledge and ability outside of formal education in every area of life. Reiki is not an exception. Far more important is a practitioner’s dedication to maintaining Reiki practice and study, and to a living a lifestyle that supports their practice.

Most Important

Without question, the most important factor in choosing a Reiki practitioner is YOU! If you are comfortable with someone, and feel as though they might help you on your healing path, they’re probably the right person for you. In the rare event that you do not feel more peaceful, the session feels awkward to you, or you don’t see a benefit after a session or two, it’s OK to seek out new recommendations. No Reiki practitioner should push you to continue if you are uncomfortable or are not feeling a benefit.

Next Up

How to Prepare for Your Reiki Healing Session

And if you haven’t already, click back to “What is Reiki?” for a no-nonsense explanation complete with studies and evidence and whatnot.

Posted on

What Is Reiki?

Pronounced “RAY key”, Reiki is a form of alternative healing. It is part of the family of techniques which are sometimes referred to as “energy healing”. The specific system of Reiki was developed by a monk in Japan during the mid 1800’s. However, the idea that healing energy can be transferred through one person to help heal another is much older than that, dating back to Biblical times and even before.

This energy can be thought of in many ways. Some view the Universal Energy as being their idea of God. Some believe it is a gift that comes from a specific God, as in the laying on of hands in a Christian service. Others view it as a physical, cosmic energy literally created by the expansion of the universe. 

Is Reiki a Religion?

No. Reiki is performed by practitioners of many religious and spiritual belief systems, including atheists. It is seen as a form of spiritual healing by some, and may be incorporated into someone’s personal religious path, but it does not have the markers of a religion itself. There is no required belief in anything – not even in Reiki! Skeptics welcome!

Reiki practice can optionally include some terminology and ideas which stem from Buddhist and Hindu practices. However, this is not a religious ceremony, nor is Reiki a part of either religious path. It is an entirely separate practice.

“Energy Healing”, Huh? Sounds Like a Scam.

No kidding! It totally does, especially when you’re used to very intense physical medicine, like surgical procedures and actual pills that kill the bad bugs to make you better. I was a total skeptic the first few times I tried Reiki, too! But when it worked for me, I had to try to figure it out. I understand a placebo effect, but for that to happen, you have to actually think you’re doing something that might actually, work, at least somewhere in that brain. I totally did not expect to feel anything, much less have my anxiety mitigated for several days after.

Oh, you’re the kind of person who likes to see some evidence, rather than taking my word for it? Yeah, that makes sense.

From the National Institutes of Health (NIH):

Reiki is a safe, gentle, and profoundly  relaxing healing modality… This review has found  reasonably strong evidence for Reiki being more effective than placebo,  suggesting that Reiki attunement leads to a quantifiable increase in  healing ability. Reiki is better than placebo in  activating the parasympathetic nervous system, as measured by reduced  heart rate, reduced blood pressure, and increased heart rate  variability. For patients with chronic health conditions, Reiki has been  found to be more effective than placebo for reducing pain, anxiety, and  depression, and for improving self-esteem and quality of life

From PsychCentral, by Deborah Bier, PhD:

Reiki is becoming an increasingly accepted  presence in hospitals and clinics… It is seen as an effective and cost-reducing  method to improve health outcomes and quality of care. Hospital staff,  such as physicians and nurses, are adding Reiki treatments to their  work. Scientific validation of Reiki’s effectiveness have helped bring  this method to the mainstream, where it is able to aid patients in all  realms, including those with mental health challenges.

Is Reiki Medicine?

For the purposes of legal definitions in the United States, no, Reiki is not medicine. One does not need a medical license to practice Reiki. Reiki practitioners do not diagnose disease or prescribe medications.

A Reiki practitioner may ask about physical or mental concerns. They may sense a different energy in some part of your body, and suggest you could have something going on there. This is to help you check in with your body, and notice for yourself whether there might be reason to seek medical attention. In other words, if a practitioner suggests they felt an different energy in your abdominal area, you might think “Yes, I have wicked gas right now.” You might also think, “Oh, maybe I should grab that pregnancy test”, or “Shoot, I was supposed to have had that follow-up with the gastroenterologist.” They’re not telling you that you’re sick, but that your body seems to need some kind of attention in that area.

Is Reiki Alternative Medicine?

In short, yes. If you consider medicine in terms of “allopathic” vs “everything else”, then Reiki is part of “everything else”. Allopathic medicine is what we think of as “modern medicine”, including the part before it got so modern. Surgery, medication, germ theory, Grey’s Anatomy, etc.

Alternative medicine is usually everything else. Chiropractic care, massage therapy, herbalism, homeopathy, Ayurveda, acupuncture, and many others can be considered “alternative”. But many people like to think of most of these as Health Care, rather than “medicine”. Yes, they may help you in the same ways as medicine, but thinking of them all as different paths for different purposes helps keep them separate.

Medicine will help you set a broken bone. Chiropractic care may help keep your body from getting other aches and pains while you’re favoring the broken leg. Good nutrition may help the bone knit together more quickly, careful yoga will help keep the blood flowing to the areas that need it, and Reiki can help with the pain and potentially speed healing. They’re different, and a person may make use of any or all of these methods to stay well, or to heal.

Up Next

Check out this excellent article on how to Find a Professional Reiki Practitioner

As Always

I am not a doctor (sorry dad!) I do not diagnose or treat illness. As an herbalist, I may make recommendations about which foods, herbs, and plants may best help you in your desired healing, but it is always recommended that you check with your doctor or pharmacist before you make any change to your medication, exercise, or diet routines. Don’t take chances with your wellness.

Posted on

What is Yin Yoga?

Yin Yoga is a style of yoga that includes holding poses for relatively long periods, usually between two and ten minutes. Depending on the practice, Yin Yoga may be supported with props or not. 

In Yin Yoga, the focus is on releasing and finding stretch in connective tissue, like ligaments and fascia, rather than the muscles. It includes deep release that is beneficial to both mind and body. Yin Yoga can help speed recovery, benefit other yoga and fitness practices, and increase mobility.

It can take several seconds for the body to begin to release muscles when a person stretches. Some say it can take six seconds for muscle release to even begin! It takes far more time for muscles to fully relax so that the supporting structures can also find space to release their tension. Yin Yoga is one of the few methods available for this kind of release.

Beyond the physical, a Yin Yoga session can assist with emotional release and mental well-being. As your brain tells your body to relax, the mind begins to find some calm due to the chemicals your body sends out naturally. As you remain still, focused on your breath and yourself, you may also experience deep emotional release, a sense of power, or comforting peace. 

Is Yin Yoga Different from Restorative Yoga?

Many people may have experienced Restorative Yoga, and wonder about the difference. In Restorative Yoga, the student is intended to be absolutely comfortable, completely supported. In a Yin Yoga practice, minor discomfort (never pain) is welcome. You are encouraged to find your “edge”, your point at which you feel stretch but not pain, and just be there. 

Do I Need Yoga Experience?

In general, you do not need any previous yoga experience to enjoy Yin Yoga. Each pose will be fully explained so that your practice can be both effective and safe. In most classes, you’ll also be given options in each pose. Each of us has a unique body, and sometimes you just don’t “bend that way.” That’s OK! A quick modification can help you reach your goals, including increased flexibility.

What Do I Wear?

You will want clothing that moves with you, like leggings or sweatpants with some stretch. The same goes for tops – stretchy is good! Clothes that bind or inhibit motion can really interfere with this style of yoga. 

Anything Else?

Yup. Otherwise I wouldn’t have included this paragraph! You may experience muscle soreness, emotional release, or physical detox after a Yin Yoga class. These are all good things, and indicate a beneficial practice. Muscle soreness is the easiest to understand – you’re stretching your muscles in ways they might not be used to, and they get a little sore. “Detox” isn’t just about drugs and “chemicals.” A session of deep Yin Yoga can aid the body’s natural systems of waste elimination, supporting the natural detox it does every day. Emotional release can occur during your practice, or in the hours after. Drink extra water before and after your session to help these functions progress normally. It’s also “normal” to experience none of this; it will depend entirely on your mind and body.

Whether you enjoy intense workouts and need this recovery time, or just want to find a little extra peace and flexibility, give Yin Yoga a try!

As always, if you try and discover Yin Yoga isn’t for you, that information can help your coach introduce you to other options with similar goals! Always work with your coach; it helps us find the very best ways to help you on your journey.

Posted on

What is a Sound Bath?

Discover what a Sound Bath is, and what it can do for you!

A sound bath is a healing and relaxation technique during which participants are “bathed” in sound. Participants are typically fully clothed, and no water bathing is involved! Various instruments are used to produce specific sounds, chosen to bring clearing, peace, or energy to the clients.

What Instruments Are Used?

Almost any instrument can be used as part of a sound bath experience. The human voice is common, as are singing bowls, gongs, drums, chimes, and bells. Occasionally animal voices are included, as are harps, organs, and a whole host of electronic devices. Sounds and music may be recorded or played live, and are frequently a mix of both. While live sound may seem preferable, including recorded pieces can help bolster a solo artist or ensure thorough sound saturation in a large space.

Will I Have to Perform or Play?

Absolutely not! If chanting is included, it may help you reap all the benefits of your sound bath if you participate, as discussed in this article from Buddha Weekly – don’t worry, it’s about the science, not promoting Buddhism. But the instructor, leader, or guide will usually play any live music. These instruments may seem simple, but using them just right to produce the intended tones does require some know-how. Your “job” will be to relax, to listen with an open mind, and to maybe move into some restorative yoga positions, depending on the session.

Traditional Gong with Mallet

What Do I Wear?

Something comfortable! Sound bath require little or no movement or effort on the part of the participants, so your best fitness gear isn’t necessary. Since you will be lying still for most or all of the experience, you may wish to dress in layers – whether it’s just cold in the winter, or the air conditioning kicks on and blows on you in the summer, layers can help. (Prior to COVID, I would have suggested that most indoor sound bath locations would have blankets to offer. With mandates causing changes to how we operate, many studios may not have those options available. You should always feel free to bring your own blanket!)

What Should I Bring?

Yourself. Maybe some water if you like to have it handy.

(As above, COVID has brought different rules. Please bring your own yoga or fitness mat. If you do not have one, a folded blanket can be substituted. Call ahead to see if items like bolsters or blocks will be provided. If not, you should be made to feel free to bring your own IF you have them. They are not necessary at all, but can aid in your comfort. Rules about shared food have curtailed some of the infused waters or teas that might have previously been made available, so bringing your own water is probably a plus.)

One of many styles of bells that may be used in sound baths

Is A Sound Bath a Religious Ritual?

Nope! OK, let me back up. Sound baths, in general, have a history all over the globe. A sound bath is not inherently linked to ANY specific religious or spiritual path.

With that said, religion can be part of a sound bath. A Christian church may offer a sound bath with a focus on listening for inspiration from God. A Buddhist temple may offer sound baths that bring focus to mindfulness or another part of spirituality. someone with a Hindu background (or many others) may include ideas of chakras as energy points.

Unless you have requested otherwise, a Prayana sound bath will not be connected to religion. We may reference energy points, but those are physical places on the body with which sound resonates. Meditation will be referenced, but may always be replaced with prayer if that is what your path indicates.

Because of this, I know of no specific path that is violated by attending a non-religious sound bath. While many religious systems tend to eschew different forms of energy healing, sound baths use physical sound waves, just as an herbalist uses physical plants. You are encouraged to have your religious leader contact us directly with any concerns. Open communications allows for full understanding for everyone, including us!

OK, But What Is The Point?

The point is physical relaxation, mental detox, and lasting increases in mood, deep sleep, and mental clarity. Sound baths include the benefits of a normal meditation practice, and kick it up a little, if you will. The music, instruments, or voice add a physical dimension, seemingly causing the body to find peace, even if the participant is not meditating, or is sleeping!

Seriously? I Don’t Buy That.

You are not alone. In fact, a few short years ago, I’d have said the same thing! And some scientists thought so, too. Turns out, lots of studies have been done on the matter.

Sound comes from sound waves. Sound waves are physical vibrations of particles. We usually think of sound waves as vibrations that occur through particles of air, though they can move through all kinds of media. The vibrations occur in a pattern that, when graphed, looks like a wave.

Bear with me – I’m getting there!

These waves stimulate your mind and body in specific ways, depending on both the frequency of the sound wave and its combination with other waves. A specific chord on the piano may sound very pleasant, unless a single note is added to make it spooky, clashing, or sad. Sound baths are similar, in that specific sounds are used to stimulate both body and mind.

A much longer and more science-y explanation can be found in this well-written article from Fair Observer.

Tuning Fork shown with Brass Singing Bowl

Is It Worth My Time?

I happen to think so, but you can find lots of different experiences online. Some are super-positive, while some bloggers hated every minute. Almost all of them say that giving it a try was worth it in the end, because even something that doesn’t work for you can help you discover what CAN!

If you discover sound isn’t your thing, talk to your coach! This is really important information as we work to find your path with you. Tactile (touch) meditation, movement meditation, Reiki, tapping, recitation, and loads of other options for wellness and healing are available to you. So try a sound bath when you get the chance, and let your coach know what you think!

Posted on

Shining Light Lemon Fluff (AIP Compliant)

This recipe is so easy, I hate to even call it a “recipe”. It’s more of a method you can use to make lots of different creations! That said, I needed a good recipe to help me represent “light” this week, and since this is a favorite of mine, I thought I’d share.

Fresh strawberries in lemon cream? This delightful little trick saved me several times over the summer!

Also, you’ll notice that this recipe is not low-fat, and does contain sugar in the form of honey. It is not compliant with a Keto diet unless you substitute the honey. It is definitely SWYPO for those of you on Whole 30. As always, don’t assume any recipe is healthy for your body’s needs unless all ingredients work for you 🙂

Ingredient Notes:

  • I’m not aware of a non-fat substitute for the coconut cream that I would be willing to endorse, so if you’d like to try a substitute, please let me know how it works out! I’m not able to try many of the products on the market, and its helpful for others whose bodies are better able to tolerate those things.
  • Coconut Cream is NOT the same thing as “Cream of Coconut”, which is a heavily sweetened product. You can buy coconut cream on its own, or chill a can of coconut milk and scoop off the solidified cream at the top. Coconut milk products from the refrigerator aisle, such as “Silk” brand, cannot be used here – they just won’t work at all.
  • Dried lemon zest is really not a great option here. There’s not enough water to rehydrate the zest, and you’ll wind up with little hard chunks of blah. Grab a fresh lemon, zest it first, then cut and squeeze fresh juice. It’s worth it!
  • The zest is only the yellow part of the lemon peel. You can remove it with a citrus zester, or just use a small grater to grate bits directly from the lemon.
Make it look fancy so you don’t feel like you’re missing out when dessert time comes around!

Here’s What You’ll Need:

  • 1 cup Coconut Cream, room temperature
  • 2 tsp honey, preferably raw and local
  • 1 tsp fresh lemon juice
  • zest from 1/2 of the lemon, finely grated or chopped

Here’s What You Do:

Put all of the ingredients into a mixing bowl, or the bowl of your stand mixer. Using the whisk attachment of your mixer, combine all ingredients and continue to whip until it gets fluffy. It won’t get like whipped dairy cream yet, so you’re looking for some added volume rather than any kind of “peaks” here. Now, grab a container, like a Mason jar, some Tupperware, or whatever you have. Pour in your lemon cream, and stick that puppy in the fridge. Wait an hour or so, and you’ll have delicious whipped lemon cream that’s way healthier than most of the flavored stuff out there.

After it has chilled, the whipped coconut cream holds up on its own, and can be used as a topping for almost anything you can think of!

You can eat a couple of bites straight out of the jar if you’re having an afternoon snack attack. Or, layer this with some berries for a lovely parfait. Use it as frosting on your healthy baked goods, or even freeze it for a few hours for a luscious, whole food ice cream replacement!

If you don’t love lemon, feel free to use this same method, adding cocoa powder, vanilla, orange peel, or maple syrup and cinnamon for a quick treat that won’t completely derail your attempts to eat better!

Posted on

Use Music to Modulate Negative Emotions

Most people have used music to modulate emotion. Specific songs or musical works may help you feel calm, evoke joy, or bring deep peace. Many people also listen to music that matches their negative emotion, hoping to let out the anger or find empathy in their despair. But does it work? Or can listening to angry music just make you more angry? Turns out, there’s more than one right answer!

How We Listen

When it comes to using music to modulate negative emotions, there are three types of listening. The way that you listen can make a big difference in how the listening impacts your emotions! Take a look at these three ways individuals use that sweet combination of melody, harmony, and rhythm as they attempt to work through sadness, anxiety, depression, and anger:

Solace

“Solace” is when you use music that matches your emotional state. This is listening to sad songs when you’re feeling sad, and “just need a good cry”. You may listen to songs about depression when you are depressed, so that you feel less alone or better understood. This type of listening may help you feel supported, accepted, and slightly more in control of your emotions.

Diversion

“Diversion” is what happens when you’re sad, but listen to happy music to help pull you out of a funk. Some people with anxiety successfully use this type of listening to assist in pulling themselves out of particularly bad moments or anxiety attacks. This type of listening may look a lot like playing your favorite song or songs over and over until you feel better.

Discharge

“Discharge” is listening to music that matches your emotion, in hopes of better letting go of that emotion. This may look like an angry person cranking up some Nine Inch Nails, Nirvana, or Linkin Park. It may look like a sad person drowning themselves in break-up songs, but wallowing rather than becoming empowered like one would if they were listening for Solace.

The Study

Frontiers in Human Neuroscience published a study called “Maladaptive and adaptive emotion regulation through music: a behavioral and neuroimaging study of males and females”. Based on research by a research team at the Center for Interdisciplinary Music Research at the University of Jyväskylä, the University of Helsinki, and Aalto University in Finland. The team sought to discover whether the effects of music on a person could be both positive and negative. More specifically, they wanted to know whether music could actually harm a person’s mental health.

The researchers in this study didn’t just look at each participant’s mental health and music habits — they also looked at each participant’s neurological response to music. The researchers used functional magnetic resonance imaging (fMRI), a brain imaging technique that uses blood flow to determine which areas of the brain are active. During the brain scan, the participants listened to clips of happy, sad and fearful-sounding music. I’m not going to go into detail about what parts of the brain show which things – it is all available in the linked study. But the team found something surprising!

The Findings

What did they find? The answer is sometimes “yes”! Listening to music CAN be harmful to a person’s mental health. No, this doesn’t mean your nay saying relative was right, and that rock-n-roll music will lead to the downfall of society. It doesn’t even mean that specific music is always bad for all people.

What they found was that the way in which you listen is what really matters. There was also a clear deviation between male participants and female. According to the study, men (but not women) who used the “Discharge” method of listening had higher levels of anxiety and neuroticism than women, or than participants who listened differently. In other words, venting negative emotions through music doesn’t help modulate the negative emotions. Surprisingly, it may make them worse!

How to Listen

If you’re attempting to use music as a resolution for negative emotions, or to work through them, listen carefully. As you listen ask yourself how you’re feeling, and how you think you’ll feel after this song. Or the next one. Is this music helping you to express emotion, or to feel safe and grounded? Or is this music simply feeding your rage or anxiety? Only you can know, but listening appropriately may be vital as you use music to heal. Even if you don’t intentionally turn on the playlist, check in with yourself when a song comes on the radio or Sirius. If the goal is emotional wellness, you might choose to leave the Nine Inch Nails for when you’re feeling a little less open to negative emotions.

Posted on

5 Ways the Right Music Can Enhance Your Workout

You may never learn to love exercise, but you can hate it a little less or even begin to look forward to that “me time” with the help of the right music! What is the right music, and how can it help?

1. Music Makes You Feel Like Moving

Those days when you’d much rather just sit on the couch and eat brownies than put on athletic shoes or yoga pants? Music can help pull you out of that funk by making you want to move! Whether you get a few songs under your belt while you get dressed, or have something high-energy playing in your car on the way to class, by the time you begin your workout, your brain will be telling your body it’s time to get going. Continue this into your workout with an energetic track to keep you on the move.

Songs that tend to make you want to dance are best for this purpose. “Shut Up and Dance” by Walk the Moon, Capital Cities’ “Safe and Sound”, “Jump Around” by House of Pain, and “I Like it Like That” by Pete Rodriguez, are all great for dancing, but I’m sure you have your own songs you prefer as well.

2. Music Can Improve Your Mood

This 2013 Study shows that many people effectively use music choices to elevate and improve mood. For those days when you’re not inclined to exercise because you’re just feeling generally down, try using music to pick you back up!

Of course, the choice in music here is quite personal. Some prefer classical, some rock, others country or something entirely different. When using music to improve your mood, it’s more about how your listen than what you’re listening to. But all the same, if you’re choosing music with lyrics, you may want to stick to lyrics that are positive. Think something like “Best Day of My Life” by American Authors, “Perfect” by Pink, “I Gotta Feeling” by the Black Eyed Peas, and “Happy” by Pharrell Williams are great bits of positivity to add to your playlist!

3. Music is a Good Distraction

When you’re working out, the focus needs to stay on your body. Distraction can be unsafe at worst, and keep you from your most effective workout at best. But listening to music can help distract you from your exertion just enough to help you do just a little more, or push a tiny bit harder – up to 15% on average!

Keep in mind that songs with complex instrumentation and a faster, heavier beat may give our brains more to process, meaning a slightly greater distraction. This is a good thing! Unless you’re doing yoga, in which case the deeper, slower music helps to match the movements and bring your focus to the inner self as well as the physical.

4. Music Increases Your Effort

Most humans have a natural desire to move with music. You don’t have to have been a member of a marching band to observe people’s steps becoming quicker as the music in the mall changes to something happy and upbeat. This is because the rhythm of music stimulates the motor areas of the brain, and it feels slightly “off” to walk against that rhythm. The same goes for your workout! The faster the music, the quicker your pace.

For most workouts, including walking, jogging, running, aerobic classes, and other high-intensity training, the best workout music isn’t just guesswork. It’s science, folks! Check out songs with tempos between 120 and 140 beats per minute (that’s BPM is music speak.) Jog.fm has some great lists to help you sort out what might be best for your playlist.

5. Music Can Make Exercise More Effective

Speaking of listening to music with the right tempo or beat count for your workout, there’s more! In workouts with repetitive movements like HIIT, kickboxing, weight training, or TRX, that beat is even more important. When you are able to time your movements with the beat of the music, you are able to direct more of your focus to the movement itself. Whether you know how to count measures of music, or just keep up with the “one, two” hits of a snare drum, you control your movements. This helps you make better use of those muscles, rather than going too fast. In these types of classes, control of your body is a large part of building strength, and there’s almost nothing better than well-chosen music to help!

Try starting with music in the range of 130 BPM, like “Titanium” by David Guetta feat. Sia or “Hot Blooded” by Foreigner. If that’s not the best pace for you, it’s easy to choose something a little faster or slower as needed with the jog.fm lists.

So get some music, or some better music, into your workout! It just might be as important as those new shoes or fancy weights.