It’s cold and dark, we are wrapped in blankets, drinking hot tea, trying to avoid turning the heating on… Here are some simple ways to nourish mind and body as a musician or performer that won’t break the bank.

1. Exercise

If you haven’t already started a fitness goal for the new year - don’t worry! It is totally acceptable to start Any. Day. Of. The. Year. Yes, who knew. It doesn’t have to be expensive, there are easy beginner yoga classes and workouts on youtube, and taking a brisk walk outside is easy and said to be as effective as running.

Taking a 30 minute brisk walk is an easy way of stepping away from your desk or music stand, and returning refreshed ready for your brain to learn more. Set a reminder on your phone to schedule this and make it a habit.

2. Sleep

Too much caffeine, not enough daylight, alcohol, screens, internet scrolling… what’s stopping you from getting a good night’s sleep? We all know our weakness that might be letting us down, make the changes you need to prepare for your best sleep.

Sleep not only helps us learn music, it is the time when our bodies repair - there is no reason not to try get more or better sleep.

3. Meditate

You don’t need training or classes for this, a quiet space or calming music, and 5 minutes are all it takes. Practice slow deep breathing, and letting your mind think of nothing.

Alternatively, some people enjoy exercise for its ability to free the mind - have you tried some Contemplative Running?… google it! (other search engines are available)

4. Eat the rainbow, and make sure protein is in balance with carbs and fats

When we are busy its easy for food planning to slip out of schedule, but it is even more important to support your mind and body when you rely on them to get you through the busy days.

5. Breathe deeply

Breathing calmly, deeply, and easily without effort are all good ways to foster a calm mind and body. There are lots of apps and programmes on technology - some free - to encourage good breathing habits and bring calm.

6. Declutter

You know that drawer that never closes properly?… the pile of paperwork that is never-ending? The music pile that has more added to it than is safe? Make a few minutes in a break to tidy it, move objects to the correct room they should live in, and generally declutter. It’s a five minute job that makes us all feel more calm, easy to do a little and often without feeling overcome.

7. Make Time for Hobbies and Interests

I seem to spend a lot of time writing in my blogs about making time for outside interests, but I think it is one of the most important things you can do. It gives you a new perspective, it challenges your brain and body in a new or different way from your 9-5 (or whatever hours you work as a musician/performer/student!)

It also gives you new experiences and perspectives on your performance. You will meet people from other backgrounds, age groups, and professions, you will work in a new way that might teach you new skills that help in your work. You might make friendships with people out-with your work that are deeper or more interesting.

I hope you’ve enjoyed these suggestions to nourish mind, body, and of course, your music!

Have I missed out anything you think should be added to the list? As always, add it in the comments, and follow me on Instagram an Twitter for more quotes, blogs, and tips on singing.