I’ve made a point of periodically sharing quality music with an uplifting message that I think can enrich people’s lives. There’s so much sound pollution out there you really have to use a filter if you want to remain in the driver’s seat. Right now one of my favorite songs is “Brother” by Seneca, South Carolina-based, Grammy-award-winning band, NeedToBreathe. The song is about the love and loyalty of a brother. The song begins with the premise that we all need others we can depend on to help us weather life’s storms. The artist affirms his willingness to fulfill that role and be a rock of refuge for his brother. Whether the brother is a blood relationship or a close friend the message is one and the same: united we stand, divided we fall. You can find the complete lyrics (courtesy of Genius) and the music video down below. Enjoy.

A man of many companions may come to ruin, but there is a friend who sticks closer than a brother.

Proverbs 18:24

Lyrics:

[Verse 1: NEEDTOBREATHE]
Ramblers in the wilderness we can’t find what we need
We get a little restless from the searching
Get a little worn down in between
Like a bull chasing the matador is the man left to his own schemes
Everybody needs someone beside em’ shining like a lighthouse from the sea

[Chorus: NEEDTOBREATHE]
Brother, let me be your shelter
Never leave you all alone
I can be the one you call
When you’re low
Brother, let me be your fortress
When the night winds are driving on
Be the one to light the way
Bring you home

[Verse 2: Gavin Degraw]
Face down in the desert now there’s a cage locked around my heart
I found a way to drop the keys where my failures were
Now my hands can’t reach that far
I ain’t made for rivalry I could never take the world alone
I know that in my weakness I am strong
But it’s your love that brings me home

[Chorus: NEEDTOBREATHE]
Brother, let me be your shelter
Never leave you all alone
I can be the one you call
When you’re low
Brother, let me be your fortress
When the night wheels are driving on
Be the one to light the way
Bring you home

[Bridge: Gavin DeGraw]
And when you call
And need me near
Say it where’d you go
Brother, I’m right here
And on those days
When the sky begins to fall
You’re the blood of my blood
We can get through it all

[Chorus: NEEDTOBREATHE]
Brother, let me be your shelter
Never leave you all alone
I could be the one you call
When you’re feeling low
Brother, let me be your fortress
When the night wheels are driving on
Be the one to light the way
Bring you home
Brother, let me be your shelter
Never leave you all alone
I can be the one you call
When you’re low
Brother, let me be your fortress
When the night wheels are driving on
Be the one to light the way
Bring you home
Be the one to light the way
Bring you home

Music is incredibly powerful. It impacts us in ways that ordinary prose cannot. So much of personal transformation boils down to internalizing simple truths. As simple truths are internalized, thoughts, beliefs, and emotions begin to change, and with them the direction of one’s life. Music is energy, and there is positive and negative energy in the world. An important way to cultivate positive energy is to cut out music that doesn’t speak life. It takes almost no effort to change the track. But it takes a lot of effort to reform negative beliefs and thought patterns that the wrong music can cultivate. Several months ago I overhauled all of my playlists and got rid of the garbage that wasn’t serving me. I replaced it with uplifting music that might bring me closer to the head space I want to operate out of.

In that spirit, today I want to share one of the tracks that has positively influenced my life. It’s called “It Starts With Me” by multi-grammy award-winning artist Toby Mac off his latest album The Elements. The track affirms the possibility of freedom, but only when we take ownership of our lives. It mentions generational cycles that need to be broken—challenges our parents and grandparents could not overcome. The song strikes an encouraging note and fosters a can-do mentality. It even samples a Martin Luther King Junior speech on overcoming adversity. You can find the lyrics (courtesy of Genius) down below.

Lyrics:

[Intro: Martin Luther King Jr.]
One day (One day, one day, one day, one day)
This nation will rise up (Rise up, rise up, rise up, rise up)
Rise up (Rise up, rise up)

[Verse 1: TobyMac]
There’s a million reasons to hesitate
With a history that’s filled with hate
Have we ever been united states? I wonder (Oh, oh, oh)
So who can blame us for the doubt?
Forgive me if I think out loud
But when justice just won’t come around, you wonder (Wonder, wonder) (Oh, oh, oh)

[Pre-Chorus: TobyMac & Aaron Cole]
I was born with two (Two) dirty hands
Somethin’ my daddy didn’t understand
Somethin’ his daddy didn’t understand
So it starts with me
And I was raised with distrust in my heart
Mama told me we’re worlds apart
Her mama told her don’t even bother
So it starts with me

[Chorus: TobyMac & Aaron Cole]
‘Cause we can be free, yeah, yeah I know that
Let’s try to fix the things that’s been broke down
We can be free, yeah, yeah I know that
And it starts with me (Freedom)
’Cause we can be free, yeah, yeah I know that
Let’s try to fix the things that’s been broke down
We can be free, yeah, yeah I know that
And it starts with me (Freedom)

There are few things in daily life I resent more than trying to fall asleep to the sound of environmental noise. Environmental noise happens when people talk, watch TV, play party music, or snore within earshot of somebody trying to catch some shut-eye. Environmental noise has been scientifically demonstrated to decrease sleep intensity, increase stress hormone secretion, reduce cognitive performance, increase tiredness, and may be a long-term risk factor of high blood pressure and heart disease (link). What’s the best way to combat environmental noise before bed? Noise of a different variety. Enter the sound therapy known as white noise. White noise refers to sound that contains frequencies with equal intensities. In layman’s term, white noise produces an even, consistent sound that is effective at drowning out disruptive noises that interfere with the quality of sleep. People who rely on the sound emitted by their fan or essential oil diffuser to fall asleep at night are utilizing white noise. In my experience, white noise is the easiest and cheapest method (it’s free) to fall asleep faster and stay asleep longer. And its benefits are backed by science.

In this study, broadband sound (a type of white noise) was administered to 18 healthy subjects. Researchers found that sleep onset latency (the time it takes to fall asleep) decreased by 38%, as well as the frequency of arousals from sleep during the night. Participants were also asked to rate their subjective sleep quality and they affirmed having slept better with the white noise. the authors of the study concluded, “These findings suggest that broadband sound administration might be helpful to minimize insomnia symptoms in selected individuals. “

Another study tested the effect of white noise on patients admitted to a coronary care (a hospital unit specializing in the care of patients with heart problems). The researchers discovered that patients for whom white noise was administered got more total sleep and stayed asleep longer than the control group. They concluded, “The use of white noise is recommended as a method for masking environmental noises, improving sleep, and maintaining sleep in the coronary care unit.”

One beautiful thing about white noise therapy is the great variety of options available to the user. iOS and Android applications enable the user to download free and premium white noise tracks while YouTube is a gold mine of white noise publications. Here I present you my two favorite white noise tracks, free to use on this website or download on your phone. The first track emits the sound of a smooth fan, ideal for the majority of people seeking to get a better night’s sleep. The second track is a little deeper and rougher but is equally effective at drowning out environmental noise. It is a personal favorite and I used it to fall asleep for years before switching to the smooth fan.

“Smooth Fan” White Noise Track:

“Deep Sounds” White Noise Track:

Conclusion:

Sometimes before bed I play white noise in the background due to sheer force of habit even in the absence of environmental noise. White noise has helped me sleep faster and deeper wherever I am in the world.

Music is the quickest way to induce feelings of happiness, sadness, anger, or excitement. Today I want to share two of my all-time favorite tracks for promoting healing and well-being. These songs are in the language of the Lakota, a Native American tribe inhabiting North and South Dakota. FYI, there are transcripts and translations you can check out in the comments.