Silence For Meditation: How Much?

While some people prefer a quiet environment for meditation, others find that they can meditate in a noisy place. Some people use noise-cancelling headphones or listen to music or nature sounds while meditating, while others try to focus on the noise around them and be mindful of it. Ultimately, the key to meditation is not to suppress thoughts but to surpass them and bring your attention back to your breath when your mind wanders.

Using noise as an anchor

While meditation is often associated with quiet environments, it is not always necessary to have complete silence. In fact, using noise as an anchor during meditation can be beneficial, especially in noisy environments that cannot be controlled.

A meditation anchor is a tool to stabilise your thoughts when your mind wanders, allowing you to secure your focus and restore your attention. It is a common misconception that meditation is about suspending all thought and emptying your mind. In reality, the mind will continue to think and analyse. Anchors are used to free your attention from continuous thoughts and emotions, allowing you to become more present and aware of your senses, thoughts, and emotions.

When using sound as an anchor, it is important to avoid evaluating or analysing the sound, as this can distract from your meditation focus. Instead, simply tune into the sound without judgement. For example, focus on the individual sounds around you, such as your own breathing, the breeze on your face, or the traffic outside. Alternatively, you can view all the sounds as one big, shapeless amalgamation of sound surrounding you.

The key is to find a noise that works for you and helps you feel more grounded. For some, this may be the sound of birds chirping, while for others, it may be the steady flow of traffic or construction noise outside their window. The challenge is to not think about what is causing the sound, but to focus on the sound itself and how it affects you. This can be a powerful way to bring yourself back to the present moment and enhance your meditation practice.

Morning meditation

Starting your day with meditation can help release grogginess and set the conditions for a more successful and mindful day. It can help you shake off anything that happened yesterday and give you a fresh start. Morning meditation can also improve your mood, reduce stress, and boost life satisfaction.

• Choose a quiet space with minimal distractions.
• Find a comfortable seat, whether it's on a chair, a cushion on the floor, or your bed.
• Place your hands on your lap or knees to help anchor you, or place them on your chest or belly to connect with your breath.
• Quiet your mind and focus on your inhale and exhale. If your mind wanders, gently bring your attention back to your breath.
• Be kind to yourself and don't judge yourself if your mind wanders. Meditation is a practice, and it's okay not to be perfect.
• Start with shorter meditations, such as five minutes, and then gradually increase the duration.
• Incorporate guided meditations or calming music to help you stay focused.
• Make it a consistent part of your morning routine by scheduling it into your calendar.
• Create a meditation nook or space in your home dedicated to your practice.

Meditation before bed

Create a Comfortable Environment

Find a quiet and comfortable place to sit or lie down. You can use pillows and bolsters to get into a relaxed position. If you're meditating in bed, make sure your bedroom setup is comfortable and minimise any sound disturbances.

Block Out Distractions

Try to limit background noise and block out distractions that may pull your focus away from the meditation. You can also use earplugs or listen to calming music or nature sounds to help you focus.

Get into a Relaxed Position

If you're sitting, try to keep your back upright but not too tense. Allow your hands to rest wherever feels natural. If you're lying down, get into a comfortable position and close your eyes.

Focus on Your Breath

Notice your breath as it naturally flows in and out. Feel where your breath sits as you inhale and how the feeling changes as you exhale. Try to focus your attention on the sensation of your breathing.

Acknowledge Your Thoughts

It's natural for your mind to wander during meditation. Don't worry or judge yourself when this happens. Simply acknowledge that your mind has wandered and gently bring your focus back to your breath.

Be Patient and Consistent

Meditation takes practice, so be patient with yourself and keep it simple, especially when you're just starting out. Consistency is key—try to incorporate a short and simple meditation practice into your evening routine, even if it's just for a few minutes.

Try Guided Meditation

If you need some guidance, there are many resources available, such as online tutorials or sleep apps that offer pre-recorded meditation sessions. Guided meditations often include breathing exercises, body scans, visualisations, and gratitude meditations.

Experiment with Different Types of Meditation

There are several types of meditation you can explore, such as mindfulness meditation, body scan meditation, mantra meditation, and movement meditation (e.g., yoga, tai chi). Find what works best for you and be open to trying new techniques.

Meditation during lunch

While some people prefer a quiet environment for meditation, others find that they can meditate anywhere, even in a noisy place. One way to deal with noise when meditating is to focus on the sounds around you, and the way they interact with your body, rather than on what is causing the noise. For example, if you hear a car, focus on the sound waves hitting your ear, instead of thinking about the car itself. Another strategy is to use noise-cancelling headphones or earplugs.

Meditating during your lunch break can be a great way to reset your mind and boost your productivity in the afternoon. It is beneficial to find a quiet place to meditate, which can be challenging, especially in an office environment. Eating a healthy lunch before meditating can help you feel happier and more focused. It is best to wait about an hour and a half after eating before meditating, as meditating on a full stomach can make you feel tired, but meditating on an empty stomach can make it hard to focus.

• Find a quiet place: Try to find a quiet, peaceful place to meditate, away from your desk. This could be an empty conference room, a quiet corner outside, or even your car.
• Focus on your breathing: Allow your mind to let go of any thoughts and focus on your breath. If thoughts pop into your head, acknowledge them and let them go.
• Visualise feeling nourished: Imagine the nutrients from your lunch being absorbed and put to good use by your body. Feel grateful for the nourishment and the opportunity to meditate.
• Celebrate your morning wins: Spend a few moments reliving and celebrating any small victories from the morning. This will help to keep your positive vibes strong as you head into the afternoon.

Meditation in nature

Meditating outdoors in a natural setting is a great way to invigorate your practice and keep it strong. It is a place where wisdom and perception come alive, activating our senses and making our practice more alert and wakeful. The usual distractions seem far away and somehow less important. Many meditators find it easier to let go of their worries and their electronic devices when they've got such a satisfying alternative: communing with nature.

Basic Nature Meditation

Find a comfortable position sitting or lying down. Begin with a few deep breaths, breathing deep into the belly, to help you relax and to bring you to the sensations of the present moment. Now close your eyes and be present to what is being experienced with your eyes closed. Notice how your body feels, as well as the activity of your mind and emotions. Experience whatever is present without resisting anything or trying to change it. Do this for about a minute.

Now bring your awareness to everything that you can experience in your surroundings. Feel the temperature of the air on your skin, the feeling of the breeze and the sun. Notice the sounds around you -- birds, bees, crickets, flowing water. Listen to the symphony of nature. For the rest of the meditation, continue to experience these feelings and sounds. Whenever your mind wanders, gently bring it back to the experience of nature.

Listening Meditation

Begin as described in the Basic Nature Meditation, but focus on sound only. Let your awareness be with all the sounds in the environment, noticing them in great detail. You can also focus on one particular sound, such as that of flowing water. Continue to bring your attention back to that particular sound when your mind wanders.

Nature Meditation with Eyes Open

This meditation can be done while sitting, standing or walking. Time spent in nature can always be a form of meditation when we put our full attention on what is around us -- the earth, trees, flowers, animals, fresh air, the breeze...

To intensify this experience, allow yourself to experience the sights, sounds and smells without labelling them and becoming mentally involved with them. Notice the tendency of the mind to name and evaluate everything -- "Oh, look at that beautiful bird. What kind is it? Is it here all winter or where does it go?" When these kinds of thoughts come up, let them go. Simply experience the colours, shape, sounds, movement of the bird or whatever else you are experiencing. Let it be an experience without meaning and without reference to any other experience.

Mindful Movement Practice

First, find a posture lying down or sitting that is comfortable for you. Let yourself really rest into this posture, really land into the sense of your body sitting. Noticing the sensations that let you know you’re here, in the body.

If you’re practicing indoors, recall a place in nature that you like to be. This can be a place you imagine, or your backyard, a park nearby, or by the ocean or a lake. Maybe it’s in the forest, in the desert, or by a mountain. As you bring this memory to mind, sense how it feels in your body. Sometimes there can be a little sense of relaxation. Just let this memory come alive for you.

Feel what the body feels like in connection with the Earth. What does it feel like underneath your feet or your body? Are you sitting on a stone or rock? Moss? Are you leaning back against a tree, against a boulder, against a hill?

Notice what scents you might smell: the scent of spruce in the forest, or the salty scents of the ocean. What do you smell?

Now, begin to sense the movement around you. What can you hear? Is there a rustle of leaves with the breeze of the wind? The sound of birds, the sound of waves lapping? What do you hear in the motion, in the movement of nature? And what can you see in your special place? You might see the trees moving, the sunlight shifting. The waves swelling. Birds flying. Notice this motion, this movement, and just be with this movement, in a relaxed, easy way.

Tips for Meditating Outdoors

As beautiful and restorative as nature can be, her power and unpredictability are not to be underestimated. People who meditate outdoors should be aware of potential dangers: check the local weather forecast and bring protective clothing, sunscreen or a rain cape, and bug spray to ward off insects. Familiarize yourself with the local wildlife and stay safe: the presence of hornets, bears or snakes is unlikely to benefit your meditation!

If you can't make it to the wilderness, try your balcony, backyard, or the nearest public park. You'll have to factor in the sounds of civilization, but in some ways, this can reinforce your training in impartial awareness. Awareness is awareness, whether the focus is the sound of a nightingale’s aria or gridlocked traffic.

Dealing with Noise

If you are unable to find a quiet place to meditate, whether outdoors or indoors, try to use the surrounding noise as an anchor. When you hear a car, think about the sound waves hitting your ear. Don't think about the car itself. Think about all noises as one big faceless and shapeless amalgamation of sound that surrounds you. When you have achieved that, the noise will no longer distract you during your meditation.

Frequently asked questions