Wellbeing Wednesday: The Song of Agency. Finding Your Rhythm in Nature

Welcome back to Wellbeing Wednesday. What an amazing week I have had conducting the incredible cast and orchestra of Milford Haven Amateur Operatic Societies’ production of Evita at the Torch Theatre alongside teaching, Urdd competitions and the mum load.

Between all of this, and the constant digital “noise,” it’s been easy to lose my Agency. In psychology, agency is the feeling that you are the one steering the ship. When we lose it, we feel helpless, unmotivated, and physically drained, something I was definitely familiar with last week, feeling like I was in a pinball machine being hurtled around the county.

So this week, I’ve been thinking about how to reclaim that power, combining the principles of Music Therapy with the grounding force of Nature. To find our “Song of Agency,” sometimes we have to step away from the hum of the machine and into the rhythm of the earth.

1. Moving from “Passive” to “Active” Listening

Most of the sounds we hear daily are passive: traffic, supermarket music, or the vibrations and “ping” of notifications. This reinforces a passive mindset in which life “happens” to us.

The Nature Hack: Go outside and practice Acoustic Foraging. Instead of letting sound wash over you, actively “hunt” for specific natural sounds. Can you isolate the sound of the wind in a specific tree? The rhythm of a distant bird?
The Music Therapy Link: By choosing what to focus on, you are re-activating your Prefrontal Cortex; the part of the brain responsible for decision-making and executive function. You are moving from a “victim” of noise to a “director” of your own attention.

2. The Tempo of the Earth

When we are stressed, our internal tempo is dictated by our deadlines. We move at the speed of the “World,” not the speed of our “Soul.” Nature, however, has a fixed, unhurried tempo that doesn’t care about your inbox.

The Practice: Walking Your Own Beat. Find a natural path—a park, a woods, or even a garden. Stop listening to your podcasts and start creating your own internal rhythm. * The Benefit: Match your footsteps to a steady, slow hum of your own making. In Music Therapy, this is called Self-Paced Rhythm. By setting your own pace in a natural environment, you remind your nervous system that you are the one who decides how fast your life moves.

3. The “Un-Done” Playlist: Clearing the Static

Sometimes, agency is about the power to say “No” to the expectations others place on you. Nature provides the perfect “Acoustic Sanctuary” for this.

The Music Therapy Tip: Use Green Noise. Unlike the static of white noise, Green Noise mimics the frequencies found in nature (like rustling leaves or falling rain).
The Ritual: If you can’t get to a forest, play a track of “Forest Sounds” and use it as a boundary. While that track is playing, you are “unavailable” to the world. It is your sonic fortress where your agency is protected.

4. Creating Your “I Am” Phrase

The most powerful tool in music therapy is the Mantra-Melody. Nature provides the perfect backdrop to speak your truth without judgment.

The Practice: Find a spot in nature where you feel safe. Create a three-word phrase that represents your agency (e.g., “I choose peace,” “I am capable,” “I hold the lead”).
The Application: Sing or hum these words to a simple melody. Let the trees be your audience. By putting your agency into a melody in an open space, you move it from a “thought” in your head to a “vibration” in your body.

You aren’t a passenger in your life; you are the Composer. This March, step outside, take a deep breath, and pick up the baton. The symphony is yours to conduct.