Volume 31 Issue 2 - November & December 2025

MUSIC & HEALTHFrom l-r:

MUSIC & HEALTHFrom l-r: Beverley Johnston,Vania Chan, Sundar ViswanathanWHEN MUSIC MEETS MINDFULNESSBeverley Johnston andSundar Viswanathan VANIA LIZBETH CHANTransitioning into fall, we’resurrounded by change. Embraced bycolourful leaves and cooler weather,we once again experience the build uptowards the holiday season, the end ofVania Chananother year, and the promise of a newone. When Music Meets Mindfulness has been a journeyof discovery throughout this year. What started as theglimmer of an idea has blossomed into an opportunity toopenly and honestly connect with musical colleagues andfriends, discussing the topic of mindfulness in relation tomusical practice, performance and creation.Meet Beverley Johnston and Sundar Viswanathan. Beverley is oneof Canada’s leading percussionists, an Officer of the Order of Canada,and a Canadian Music Centre ambassador. Sundar is a jazz and worldmusic saxophonist, flutist, bandurist, composer and vocalist. An internationalmusic ambassador and educator, in 2022 he won the JUNOAward for best Jazz Album (Group), with his band Avataar, for theiralbum Worldview. As has been the case in all the interviews in theseries so far, my conversations with them revolved around three coreaspects of mindfulness as it relates to music: Calming the Mind;Organizing Thoughts; and the State of Flow.It’s the last of these that is the reward for the work we put intothe other two. It is what artists strive for in performance, and also incollaboration with others. As we get to know ourselves better as artistsand individuals, we become more aware of what we can bring to thetable as interpreters and co-creators. Both Beverley and Sundar areexperts at “going with the flow”, having the ability to stay creativelyflexible, and the discipline to adjust according to given circumstances.On Calming the MindBeverley: “AM and PM Stretch”: It was in the 1990s that I reallystarted focusing on the connection between the mind and the body.An organization called Gaiam puts out videos for Yoga, Pilates, meditation,etc. I found a video called AM and PM stretch, a combinationof stretching your body and using your breath. As I get older, Ireally need to stretch my muscles and to relax. I have certain littleroutines that I do before I walk out on the stage – to centre myself,and to bring the blood back to my body. I also read a book calledCreative Visualization by Shakti Gawain. I tell myself “the rehearsal isa performance,” so that I’m not freaking out when I get on stage.Sundar: “Vipassana means ‘to see things as they are’.” The subconsciousmind is connected to different attachments we create in ourlife. These attachments, called sanskaras, are cravings and aversions.For example – “I want that car” (a craving), or “I played that notewrong” (an aversion). Every time we attach ourselves to “playing thatnote wrong” we reinforce that particular sanskara. These sanskarasget embedded into our subconscious and they start to build up. If wedon’t release them, they start to manifest in different ways – disease orbody pain. In meditation, one of the truths we observe is that “everythingisn’t permanent” – anicca in Buddhism. We observe our bodieswithout reacting, and sanskaras start coming out from the subconscious,manifesting on our bodies as sensations. Tying this in withanicca, you observe these (impermanent) sensations and then yourelease them - the “surgery of the subconscious mind.”20 | November & December 2025 thewholenote.com

On Organizing ThoughtsBeverley: “Where’s my left foot going?” For percussionists, there’sa ton of instruments to play, and every piece can be different. In mystudio, I have to organize how I’m going to set it up for all the differentpieces that I have. In performance, I create a programme where I canplay two or three pieces within one setup. It’s also a part of the choreography.As much as I’m practicing the notes, I’m also figuring out“where’s my left foot going?” I have to go from the bongos to thevibraphone – the choreography between instruments. I love that word“flow.” Percussionists are very conscious of gesture. When you’replaying the instrument, you think – what are the hands doing? Do thegestures coordinate with the sound of the music? All of that is integratedinto the performance.Sundar: “Playing through my sound.” Through Vipassana meditation,not only does the sharpness of your mind increase, but your ability tocontrol where your focus is increases. In my music practice, in improvisation,it’s about where you place your mind, your intention. I think of theidea of “playing through my sound” – a sound-centred approach, feelingmy sound, being attuned and connected to the sound. Self-awareness is agood thing, being in that space with your instrument, and feeling the wayyou connect to it – it’s physical and visceral. However, if/when I imagine“looking at myself” playing the instrument – that throws me off. All of asudden you’re self-conscious, not self-aware.The State of FlowBeverley: “How am I going to learn this piece when I don’t have it?”I commissioned a piece by Ann Southam many years ago. She hadwritten the vibraphone part, and I asked “can we expand it, enhancethe sound of the vibraphone with the sound of a gong or the sound ofa crotale? It’ll be a nice mix.” It ended up being a sort of collaborationbetween the two of us. Another example, a composer hadn’t written apiece until the last minute. I’m thinking – how am I going to learn thispiece when I don’t have it? What I did- I just studied all the works ofthe composer. I really dug in and surprisingly it helped me to understandwhat his aesthetic was. I need time to digest a piece of musicand make it a part of me. The composer was really interesting to workwith. He was all about the composer and performer working together.Sundar: “It’s almost like you have two minds.” Whether it’s improvisedmusic or written music, you have to be hearing what’s goingon around you. When I’m playing jazz, I have to hear what’s going onwith my rhythm section, with whomever I’m playing with. It’s almostlike you have two minds, you’re aware of yourself, but you’re alsoaware of the other parts that are around you, making up the whole.There’s a trust element, trusting the band, and also, maybe being “thechange” based on what they’re doing. You might have a drummerthat plays “a straight pocket” (a steady rhythm), and you play a littlemore “loose” (more fluid rhythm). Trying to play “loose” over the“straight” is not going to work. If the drummer doesn’t move, you’vegot to adjust. You have to be mindful of how things are shifting andchanging. Everything changes, everything’s impermanent.A final note: Thank you to all the artists who took part in thisfirst season of interviews. Each conversation has been a meaningfullearning experience for me, and I hope these interviews have offeredsome relatable kernels of wisdom for readers and viewers. Thanks tooto The WholeNote team in helping me shape the “flow” and progressof this series, and articulate in print some of the energy of these interviews.I look forward to another season of collaboration, inspirationand growth.See you next year on When Music Meets Mindfulness. Meanwhile,all of the artists’ full interviews are available on my YouTube channel –Vania Chan Music.Author and creator of this series, Vania Chan is a lyric coloraturasoprano, artist researcher, and educator. Visit her website:www.vaniachan.com to learn more about upcoming projects.Experience Music in Ancaster.An intimate venue with rich heritage,delivering shows tailored to yourexpectations.Percussiano3Virtuosic compositions forpercussion and pianoWith Glowing HeartsResident orchestra SinfoniaAncaster featuring Valerie TryonSuzie VinnickBluesy, rootsy guitar with vocalsthat radiate soulful warmthHarrison KennedyEscarpment Blues Society Hallof Fame Induction Gala ConcertHome for the HolidaysSinfonia Ancaster celebratestraditional holiday favouritesSounds of the SeasonHamilton Concert Band bringsChristmas classics to lifeOctober 30November 2November 18November 25December 6December 21Tickets: memorialarts.ca357 Wilson St EastAncaster, ONthewholenote.com November & December 2025 | 21