Addressing music performance anxiety in professional musicians, music students, and music educators through mindfulness, entrainment, and non-sleep deep-rest
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Abstract
Music performance anxiety (MPA) is a prevalent and persistent challenge among musicians, characterized by heightened physiological arousal, maladaptive self-appraisal, performance-related anticipatory tension. Although researchers have demonstrated the effectiveness of using mindfulness, entrainment, and Non-Sleep Deep-Rest (NSDR) interventions in reducing performance-related anxiety, no studies to date have examined an integrative approach that combines the guided linguistic components found in mindfulness and NSDR with frequency- and rhythmic-based entrainment elements used in relaxation-based music. The present study explored the efficacy of a two-week entrainment-based meditation intervention designed to reduce MPA and improve physiological and psychological outcomes. Utilizing a mixed-methods design in which participants engaged in structured entrainment meditations incorporating rhythmic music, musical elements, and guided verbal cues emphasizing relaxed pacing, supportive language, and cognitive reframing. To examine changes in MPA across the intervention period, I administered quantitative self-report measures and collected qualitative reflections to capture participants’ lived experiences. I also conducted interviews with all participants to gain deeper insight into their experiences of the intervention. By the end of the two-week period, participants self-reported reduced anxiety, heightened focus, and increased relaxation. The qualitative findings suggest that participants attributed their improvements to both increased physiological relaxation and changes in cognitive patterns related to fear, self-doubt, and anticipatory stress, which are commonly correlated with MPA. Participants reported increased self-regulation, reduced hypervigilance, and more constructive performance-related self-dialogue. The findings of the present study suggest that entrainment-based meditations may assist in managing MPA by promoting autonomic regulation and facilitating cognitive restructuring. This study contributes to the growing literature on holistic strategies for MPA and highlights the potential of entrainment meditation protocols as accessible interventions in higher education and performance settings.
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2026