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!
Science & Benefits
Intune is grounded in research-backed methods—drawing from studies in music psychology, mindfulness, and behavioral science. While Intune itself hasn’t yet been studied in large clinical trials, its framework is built on strong evidence, including original research on music-based mindfulness.
Foundational Research
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Goldberg, A. (2015). Preferred Music-Based Mindfulness: A New Intervention for Stress Reduction (Doctoral Dissertation, Institute of Transpersonal Psychology, Palo Alto, CA).
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Goldberg, A. (2018). Essence of Music: Evidence of Effectiveness (Unpublished research, Mountain View, CA).
These works explored how self-selected music combined with mindfulness principles can reduce stress and support emotional well-being.
How Intune Works
Intune combines three research-based elements:
1.
Self-Selected Music
Listening to music you choose creates stronger emotional connection, more consistent use, and better stress-reduction outcomes.
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Self-selected music improves emotional engagement and satisfaction (North & Hargreaves, 2008).
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Preferred music has been shown to reduce cortisol and lower anxiety (Chanda & Levitin, 2013; Linnemann et al., 2015; Mendes, 2012; Thoma et al., 2013).
2.
Mindfulness Practices
Mindfulness helps you work directly with stress by improving emotional awareness and attention control.
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Techniques drawn from Mindfulness-Based Stress Reduction (MBSR) have been shown to reduce anxiety, depression, and reactivity (Kabat-Zinn, 2003; Hofmann et al., 2010).
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Mindfulness can also improve emotion regulation—helping you respond instead of react (Chambers et al., 2009).
3.
Habit Formation & Habit Stacking
Change doesn’t come from intensity—it comes from consistency. Intune encourages small, regular practice using habit-stacking methods.
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Habit stacking—linking new behaviors to existing routines—has been shown to increase follow-through and long-term behavior change (Wood, 2019; Neal et al., 2012).
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Practicing Intune daily for 10–15 minutes helps you build a reliable stress-reduction habit that fits into real life.
In Summary
Intune uses:
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Music that matters to you
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Mindfulness practices grounded in evidence
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Simple behavioral tools to help it stick
Together, these approaches create a personalized, practical, and sustainable way to manage stress and support emotional health.