Science & Benefits

A study by Goldberg (2015) demonstrated that just a single 15-minute session of “Intune” is more relaxing and enjoyable than simply listening to music. Intune also proved to be as effective as traditional mindfulness exercises in reducing rumination and stress, regardless of musical style or genre. This means that if you prefer heavy metal music, you can meditate with it and still reduce your stress ((19–21)

1 · Self-Selected Music

Listening to music you love isn’t just preference—it changes your body and brain.

Music interventions reliably reduce psychological and physiological stress (1–3).
Self-selected music improves emotion regulation and mood recovery after stress (4–5).
Preferred songs lower cortisol, heart rate, and anxiety while boosting positive affect (3, 5).
Musical reward circuits in the brain overlap with the systems that regulate stress, focus, and motivation (6).
People use music globally for mood regulation and self-awareness, supporting its accessibility (7–8).

2 · Mindfulness Practices

Mindfulness helps you notice stress reactions before they take over.

Mindfulness-based interventions reduce anxiety and depression across diverse populations (11).
Training attention and emotion regulation decreases reactivity and improves well-being (12).
Music-integrated mindfulness programs—such as Mindfulness-Based Music Therapy—show gains in attention, mood, and symptom relief comparable to traditional mindfulness training (13–15).
Combined with music, mindfulness becomes easier to engage with and sustain over time (19–21).

3 · Habit Formation & Habit Stacking

Stress relief works when it becomes automatic.

Repeating a behavior in a consistent context builds habit strength; the average time to automaticity is about 66 days (16).
Habits form through cue + routine + reward; enjoyment accelerates this process (17).
Attaching new behaviors to existing routines (“habit stacking”) improves long-term adherence in health and mindfulness practices (18).
Because Intune is enjoyable, short, and linked to music you already play daily, it naturally fits this science.

4 · Evidence from Intune Research

Dr. Goldberg’s studies established Intune’s foundation:

Preferred Music-Based Mindfulness (2015) demonstrated that meditating to self-chosen music produced the same stress-reduction benefits as breath-based mindfulness while increasing enjoyment and motivation (19).
Essence of Music (EoM) Study (2017–2018, N = 200) found Intune matched standard mindfulness in increasing calm and focus, reduced rumination, and was rated easier and more enjoyable than traditional meditation (20–21).

Participants described Intune as “calming,” “engaging,” and “very easy to complete.”

5. More Benefits

Enhances Engagement

Personal Connection: Music that you love naturally creates a stronger personal connection, making mindfulness practices feel more relatable and enjoyable.
• Emotional Resonance: Songs often evoke emotions and memories, which can deepen the mindfulness experience and make it more impactful.

Supports Emotional Well-being

Mood Regulation: Music can significantly influence your mood, helping to create a calming or uplifting atmosphere conducive to mindfulness.
• Stress Reduction: Listening to favorite songs while meditating can reduce stress and anxiety, making it easier to relax and focus.

Accessibility and Inclusivity

Universal Language: Music is a universal language that transcends barriers, making mindfulness practices more accessible to people from various backgrounds.
• Easy Integration: This practice requires no special equipment or extensive training, making it easy for anyone to start.

Builds Community

Shared Experience: Creating a global community where people share music and meditate together fosters a sense of belonging and support.
• Cultural Exchange: Sharing music from diverse backgrounds can enhance cultural understanding and appreciation within the community.

In Summary

Intune uses:

Music that matters to you
Mindfulness practices grounded in evidence
Simple behavioral tools to help it stick

Together, these approaches create a personalized, practical, and sustainable way to manage stress and support emotional health.

References

de Witte M et al. (2020). Effects of music interventions on stress-related outcomes. Health Psychology Review.
de Witte M et al. (2022). Music therapy for stress reduction: multilevel meta-analysis. Health Psychology Review.
Linnemann A et al. (2015). Music listening as a means of stress reduction in daily life. Psychoneuroendocrinology.
Groarke J M et al. (2019). Listening to self-chosen music regulates induced negative affect. PLOS ONE.
Thoma M V et al. (2013). The effect of music on the human stress response. Psychoneuroendocrinology.
Chanda M L & Levitin D J (2013). The neurochemistry of music. Trends in Cognitive Sciences.
Schäfer T et al. (2013). The psychological functions of music listening. Frontiers in Psychology.
Schäfer T et al. (2012). Functions of music and relationship to preference across cultures. Psychology of Music.
Hofmann S G et al. (2010). The effect of mindfulness-based therapy on anxiety and depression: Meta-analysis. J Consult Clin Psychol.
Chambers R et al. (2009). Mindful emotion regulation: An integrative review. Clinical Psychology Review.
Lesiuk T (2015). Mindfulness-Based Music Therapy: Attention and mood in breast cancer (pilot). Oncol Nurs Forum.
Lesiuk T (2016). Development of MBMT. The Arts in Psychotherapy.
Fleszar-Pavlovic S E et al. (2024). eHealth MBMT pilot RCT. PEC Innovation.
Lally P et al. (2010). How are habits formed? Eur J Soc Psychol.
Wood W & Rünger D (2016). Psychology of habit. Annual Review of Psychology.
Gardner B et al. (2012). Making health habitual: the psychology of habit-formation. Br J Gen Pract.
Goldberg A (2015). Preferred Music-Based Mindfulness: A New Intervention for Stress Reduction. Doctoral Dissertation, Institute of Transpersonal Psychology.
Goldberg A (2018). Essence of Music: Evidence of Effectiveness. Unpublished Research, Mountain View CA.
Goldberg A (2017). End of Mindfulness (EoM) Study: Evidence of Effectiveness (N = 200). Summary Slides