This week is super exciting because we have TWO guest instructors! I am excited to share with you my interview with Marc Anderson, Executive Director of the M2 Foundation. Marc and I both work in the field of mindfulness education in the Twin Cities, and I have been fortunate to collaborate with him many times, and even lead a retreat with him.
Marc has had a long and distinguished career as an artist, educator and spiritual leader. His interest in meditation began 30 years ago when he started practicing transcendental meditation. In 1993 he began studying Zen Buddhism, and in 2007 he was ordained as a priest in the Soto Zen tradition by Reverend Togen Moss.
Over the past 35 years he has earned an international reputation as a world-class percussionist, stalwart sideman, composer and record producer.
{I thought about including this lesson with Stephanie’s lesson on music from Week One, but Marc addresses many other body practices in this interview, too, so I decided to include it here}.
Tell us a bit about the mind-body practices that you do regularly.
I have several “regular” movement practices. I have a short yoga, cardio, strength training kind of thing I do most mornings after my sitting practice. It is so important to get it in. My energy comes up, my body feels supple and connected and it lifts my attitude.
My anchor movement practice has been music. I’ve been drumming sinse I was a kid. It’s been so long that I often take it for granted, it’s ambient always in the air for me. These days I don’t perform as much so I rarely get the 3 or 4-hour heavy-duty workouts that I used to get. I do tend to it regularly though. When I working at the computer or just about the house, I stop a couple of times during the day and sit down and play. It’s a physical workout but it is also coordination, cross hemisphere activity, its non-linear, it’s exploring and creating and as only music can do, it is somehow magically healing
I also try to be regular about walking every week. I can’t seem to fit it in everyday but a couple of times a week I try to get a few miles in. I walk up the stairs to my 5th floor loft if the elevator isn’t on the ground floor when I walk in. I have started taking the advice of a friend and I park further away rather than closer just to get some exercise in. I’m a fan of building it into everyday activity rather than having to go to the gym.
And, I have very simple Tai-Chi, yoga blend routine that I do with some of my meditation groups. It’s only a 10 minutes but it happens a couple of times a week it is always invigorating. It’s really helpful when I’m getting sleepy doing meditation. 10 minutes of stretching and breathing always wakes me up.
A lot of your work involves music. Can you share how music helps us…
* connect to the body?
One aspect of playing an instrument or singing is that you have to learn very refined, specialized and sometimes difficult physical movements and manipulations. Like an athlete, you have to train the body for accurate movements, for speed, for endurance. The initial learning requires physical exertion and prolonged focus and concentration. Once the body remembers the patterned movements it requires less specific focus and that opens up space for the ability to listen and respond to the moment with spontaneity / creativity. In that way, music is an perfect example of the mind / body potential…training in the patterns freeing awareness to respond with virtuosity to the present moment circumstances.
* reduce stress?
It’s probably that we are focused on one thing. Music also seems to have a soothing healing effect, even for the listener.
* improve health or produce other benefits?
I sleep better, I’m happier, I’m more satisfied, I’m not bored, I associate with others often when I play. I get the creative juices going.
How does your practice help you connect to your body?
Well, I’m always trying to improve my technical capacity as a drummer. That is a combination of speed, fluidity, coordination and precision. It requires very careful attention to my body, how I’m sitting, am I relaxed, how does the right hand feel relative to the left hand. One of the biggest things I’ve learned is that relaxation is key. Its how I learn to accomplish new techniques, it’s the pathway to better execution and it is the way of real creativity. It is such a powerful lesson, it is all inclusive, it always applies, even in cases where a lot of physical exertion is necessary, the more relaxed the better the music.
What advice would you give to someone who says they aren’t “musical,” or tries it and thinks they’re “doing it wrong”?
Music, like meditation is a practice. There is no doing it wrong. I don’t think everyone is wired to tolerate/enjoy the practice of making sounds in pattered ways. Some of us find peace and exploration in it, some of us don’t. But, if you’re going to do it, suspend the judging mind, just practice, enjoy, learn, try and fail, make one beautiful sound and let that be enough.
What practices do you recommend people take up if they want to reduce their stress?
I highly recommend everyone create a little routine of yoga, tai chi, stretching, cardio, strength stuff that they can do at home 10 to 15 minutes. It’s best to have a little coaching from someone that knows what they are doing. I’ve hurt myself doing yoga improperly. There are a lot of resources and everyone can find a routine that is doable, that they LIKE and that is useful.
And, I would recommend everyone at least do some singing. It’s easy, you don’t have to do it in public, you don’t have to do it well. It’s just good to give voice. All spiritual traditions include singing/chanting for a reason.
And, if one is so inclined (almost everyone who has ever drummed with me has really enjoyed it) find a drumming circle, drum group (or it could be group singing), some music thing done in a group. It is the most effective happy maker I know.
From Sarah: A few months ago, I was on a board retreat for the mindfulness organization that Marc heads (the M2 Foundation) and Marc led us in an impromptu music/drumming jam. Marc started on the hang drum, someone else had their guitar and joined in, and the rest of us chose instruments and just added in our own sound (you’ll notice some of our instruments are, ahem, kids’ instruments — this doesn’t need to be fancy!)
It was so moving to see everyone doing their own thing, yet connecting to the larger energy of the group. It was awesome, meditative, and soothing, all at once. I took the liberty of capturing a few moments of it on my phone (because teacher) — you can listen in to about 35 seconds of the session here:
You don’t need expensive instruments to make music. Create your own jam!
Very inspiring and especially encouraging to start something in this regard with the kids. I think it is so much easier to start this at an early age and get into a routine – as all the physical activities too. I used to play different flutes until I was 18. Then unfortunately stopped to pursue it – today I regret it…but it’s never too late right?!
Yes! there’s something very free and child-like about just picking up some instruments and jamming and making noise. Have fun!