The combination of my curiosity about breath support while studying vocal pedagogy and my mother’s anxiety led me to the path of mindfulness. I began with breathing techniques to help “calm” the mind and body (e.g., rhythmic breathing, pranayama, ocean breath, tummo—you name it). I found these practices beneficial for myself, but not always for others who struggle with anxiety.

Some advanced breathing techniques also come with prerequisites, such as specific dietary choices, fasting, and timing throughout the day. While I personally enjoyed the challenge and the process of finding balance, I continued searching for other methods of self-care that might be more accessible to a wider range of people.

During my undergraduate studies, I came across a video called Room to Breathe. A woman taught a mindfulness-based self-care practice in a low socioeconomic school in the Bay Area. At first, the students were hesitant, but as they settled into the rhythm of her guidance, they began to experience a sense of peace.

From there, I pursued my own prerequisites toward becoming a certified mindfulness instructor. Unfortunately, after the pandemic, MindfulSchools.org was no longer accepting applicants to complete their certification program, though they continue to offer excellent courses for educators. I did not see this as a major dilemma, as a piece of paper represents only a brief period of academic study. The real work continues in the privacy of my own heart and mind.

Years of mindfulness practice have opened my eyes and provided me with greater equanimity. Things do not affect me as deeply as they once did. Of course, I still experience anger, sadness, and frustration—but I no longer cling to those emotions. I allow them to flow through me and gently let go.

“Between stimulus and response, there is a space. In that space is our power to choose our response. In that response lies our growth and our freedom.”

—Viktor Frankl

Mindfulness has truly become a superpower for me, as it creates more space between a stimulus and my response. Where I once reacted immediately, I now have time to choose how I respond.

As for my mother, she has adopted some mindfulness breathing techniques and mindful walking, and she has found an inner strength she had not felt in quite some time.

Today, I continue to deepen my mindfulness practice. It brings me to a place of stillness, even when chaos exists around me. There are so many distractions pulling us away from the present moment—away from right now.

If you have any questions about music or mindfulness, please reach out via email. I would love to have a conversation with you.

Before you read anything else just remember that you are enough...

Mindfulness is not a silver bullet, nor is it a classroom management strategy. Instead, it is a practice that helps both teachers and students become more present and self-aware. Over time, students begin to develop the ability to manage themselves rather than rely on external control.

Hesitation is natural. Growth takes time, much like a snake shedding its skin. When teachers genuinely practice what they teach, students are more likely to engage and grow alongside them. Authenticity matters—students can sense when something is not genuine.

Mindfulness is a lifelong practice. While certifications can be helpful, the most meaningful work happens quietly, within one’s own heart and mind.

Levels of Mindfulness (Breathing Meditation)

Level 1

• Take two deep breaths.

Level 2

• Focus on your belly and allow it to move with your breath.

• Relax your shoulders.

Level 3

• Take five deep breaths while tracing your fingers.

• Silently think the word “breath.”

Level 4

• Focus on your breath (or the part of your body that moves while breathing) for 30 seconds with eyes closed.

• If your mind wanders, silently think the word “thinking,” then gently return your focus to your breath.

Level 5

• Same as Level 4, but for 60 seconds.

Level 6

• Same as Level 4, but for 5 minutes.

Other Techniques

Rhythmic Breathing

• Inhale for 4, hold for 4, exhale for 8.

• Instruments may be used to guide the breath.

Ocean Breath

• Inhale slowly through the nose.

• Exhale longer than the inhale while making a soft “shhhh” sound.