Scroll down for Grace’s favorite books and apps on mindfulness.

After the rush of Christmas concerts, countless Nutcrackers, and Sleigh Ride slapsticks ringing in my ears, I knew I needed a break—not just the usual Christmas movie marathon, but a real retreat all by myself. All too often, I find myself preaching the importance of self-care, reflection, and health, while in reality, I often neglect my own practice.

But with the start of a new decade comes the hope of resolutions, new goals, and a clean slate. Something told me that some fresh mountain air might give me the fresh perspective I needed, so I packed my bags and spent three days at the Shoshoni Yoga Retreat outside Boulder, Colorado. After 72 hours to disconnect from distractions and reconnect with myself, I targeted five goals in my commitment to wellness—maybe some of these will resonate with you and your harp journey.

Take a seat

As a hyperactive harpist, meditation has never been my forte. While I had spent years practicing yoga, the first time I sat down alone to meditate, I was terrified. How can a person have so many thoughts in their head without spontaneously combusting? Thankfully, at the Shoshoni retreat, I finally had the opportunity to meet with a Swami (yogi guru) and soon learned that my thoughts aren’t the problem. As humans, our minds will race—it’s both inevitable and totally normal. Instead of trying to stop our thoughts, all we have to do is disengage and come back to the present—whether it’s to your breath, a mantra, or the strings under your fingers. Developing this mental muscle can help us stay more focused and able to let go of mistakes in performance. Even just five minutes of meditation at the harp before practice can set you up for a centered and productive session.

Jump around

It may be the last thing you want to do in the morning, but grabbing a dose of cardio first thing can decrease anxiety in a major way. According to one of my favorite podcasts, On Purpose with Jay Shetty, cortisol (the body’s hormone created by stress and fear) is at its highest level the minute you wake up. For me, a quick jog around the block with my pup or a 15-minute Zumba video will combat that cortisol with powerful endorphins and dopamine (the body’s natural exercise-induced drug). Originally, I was pretty reluctant to get on the fitness wagon until I realized that group training was a social motivator for me and a great way to build mental toughness in preparation for auditions. After training for two months in a CrossFit gym, the morning of my audition for the Santa Fe Opera, I enjoyed my usual morning burpees in the beautiful Southwestern landscape and walked into the audition room feeling like a superharpist!

Try something new

Developing this mental muscle can help us stay more focused and able to let go of mistakes in performance.

Whether it’s traveling to a new place, initiating a conversation with a nice stranger, or ordering a different dish from your favorite restaurant, pushing yourself beyond your comfort zone is a fantastic way to build courage. It improves your ability to take risks in performance. New experiences can be stressful, but they provide fantastic fodder for creativity, connection, and character that translate directly to your music making. Take Salzedo for example: his trip to a tropical island in the ’20s was the inspiration for one of his greatest pieces of all time, Chanson dans la Nuit, where he tells the story of an impromptu tribal dance party he experienced in the middle of the night. While we may not have the resources for a full-blown Caribbean vacation, playing tourist for a day may be the good juju you need to come back refreshed.

Connect

As the youngest of six, I’ve always loved being around people; but as a traveling musician, often far from family, it can be hard to find that same sense of community and belonging that we need. A few months after I moved to Rochester, I joined a church choir a mile from my house. While I was hesitant to commit to another obligation outside of work, I soon realized that the structure of a weekly community activity was both grounding and revitalizing, providing me an extended family of music lovers and great people. I may not have the most shining soprano voice, but it sure feels good to sing your heart out! (If singing isn’t your jam, try meetup.com to find your tribe locally.)

Talk it out

Whether it’s with a guru, a therapist, or a coach, we can all benefit from sharing our feelings. When I first walked into a psychologist’s office at age 18, I was convinced that I was beyond repair and felt embarrassed by my need to see a “professional.” But after a few months, she helped me strip away the stigma of depression and realize that therapy is simply a vessel for developing self awareness and positive behaviors with the help of an informed, neutral third party. The fact is, we all need a little help sometimes, and talking to a professional may be the perfect outlet. (For help on the go, check out apps like BetterHelp and TalkSpace—if it works for Olympic champ Michael Phelps, it can work for you!)

Perhaps the biggest takeaway from my experience at the Shoshoni retreat was the realization that we’re never alone in our struggles. Whether you’re clinically anxious or simply the occasional schvitzer, dealing with anxiety is a lifelong journey; but we can surround ourselves with love, support, and resources to help us when we fall off the bandwagon. Do you have wellness goals for 2020? Message me on social media for an accountability buddy, and join me in #MindfulMondays starting this month. •

Be well: getting started

MIND: Calm app
With 10–15 minute guided meditations, sleep stories, and zen jams, this app was my gateway to meditation—I highly recommend it.

BODY: Daily Burn
This at-home streaming program features hundreds of videos of all backgrounds, intensities, and styles, ranging from 10-minute cardio workouts to hour-long yoga sessions, with fun trainers and modifications for all bodies.

SOUL: Brené Brown
Maybe you saw her TedTalk, watched her Netflix special, or read her many brilliant books, but this social scientist seems to be everywhere these days. She discusses the power of vulnerability and the courage it takes to be true to your own voice, with a healthy dose of humor and real talk.