Meditation Space: Block Out Noisy Homes

Creating a meditation space in a noisy house can be challenging, but it's not impossible. Here are some tips to help you get started:

- Determine the purpose of your space: Are you creating a private meditation space or a shared space with others? Do you want to create a serene feeling in your home or seek inner calm and clarity? The purpose of your space will guide you in choosing the right location and gathering the necessary items.

- Choose a suitable location: You don't need a dedicated room for meditation. A corner of a quiet room, an empty closet, or even a spot in your backyard or garden can work. If you live in a noisy household, consider finding a quiet corner away from the main areas of activity.

- Decorate your space minimally: It is generally recommended to take a minimalist approach to decorating your meditation area to avoid distractions. You can include items such as candles, flowers, cushions, pillows, special lights, or a statue or artwork as a focal point.

- Make your space sacred: By sacred, we mean setting aside this area specifically for meditation, yoga, or quiet time. Associate this space with stillness and special time for yourself or your family.

- Acknowledge the noise: Instead of fighting the noise, try to acknowledge and accept it. Take your attention towards the noisy environment, observe each sound, and then return your focus to your breath. This helps you settle down and transcend the noise.

- Use headphones or earplugs: If you're new to meditation, using noise-cancelling headphones or earplugs can help you focus. You can also try guided meditations or listen to calming music or nature sounds.

- Focus on your breath: Remember that meditation is about observing your thoughts and sensations without judgement. If noise distracts you, gently bring your attention back to your breath.

- Practice physical exercise and mindful eating: Doing yoga or other forms of physical exercise can help release restlessness in your body and mind. Additionally, eating a healthy, vegetarian diet with plenty of green vegetables, fruits, beans, and grains can positively impact your meditation practice.

Create a dedicated space

The spaces in our homes are often defined by the activities that are important to us. We have spaces for eating, sleeping, playing, and cooking, and perhaps other spaces for activities like sewing, writing, reading, painting, or model train building. We label the rooms of our homes by what we do in them or the objects we use in them. A meditation space gives you a place in your home that is dedicated to silence and stillness.

You don’t need an entire room for meditation – a corner of a room will do. You could also use an empty, spacious closet if you have one. Based on the purpose of your space, you could make it in a main area of your house, or simply in an empty corner. You could even make one in your backyard or garden.

Decorate your space. Consider what images or objects will fit the purpose of your space. It’s generally recommended to go for a minimalist approach to decorating your meditation area, in order to avoid distractions. You might want to incorporate flowers, cushions and pillows, or special lights. Choose something that is meaningful to you and sets this area of your home apart.

Supply your space. You don’t really need anything to meditate besides your body and breath. But if you use a meditation pillow and cushion, or a singing bowl, or beads in your practice, you could display them. Some people also choose to have an “altar” or a table, perhaps decorated with a scarf. It’s helpful to have a focal point to rest your attention on, like a statue, a candle, or a piece of art.

Make your space sacred. By “sacred,” I don’t mean religious or spiritual, although you certainly could make it that if it’s part of your practice. I mean sacred as in the opposite of mundane. You should associate this area of your home with stillness, with special time for yourself or your family that is devoted to your practice. We only use this space for rest, yoga, meditation, or quiet time.

You may want to make your space visible. For some, a meditation area may be private, but having your space in a visible area can be a call to mindfulness.

Use noise-cancelling headphones

Noise-cancelling headphones can be a great tool to enhance your meditation practice, especially if you live in a noisy household. They can help you focus by blocking out external sounds, creating a peaceful and immersive environment for you to relax in.

If you're new to meditation, noise-cancelling headphones can be a great way to get started. They can provide a sense of privacy and security, allowing you to feel more relaxed during your practice. You can also use them to listen to calming music or guided meditation tracks, which can further enhance your experience.

Some people view noise-cancelling headphones as a crutch, but this shouldn't deter you from using them if you find them helpful. It's important to remember that there is no "right" or "wrong" way to meditate. Do what works best for you and helps you achieve a calm and focused state of mind.

Noise-cancelling headphones come in a variety of styles, including over-ear and in-ear models. When choosing a pair, consider factors such as comfort, sound quality, and noise-cancellation features. Here are some specific products to consider:

• Bang & Olufsen Beoplay HX: These over-ear headphones offer superior sound quality, comfort, and up to 30 hours of battery life on a single charge.
• Sony WH-1000XM4: These headphones feature industry-leading noise cancellation, crystal-clear hands-free calling, and up to 30 hours of battery life.
• Bose 700: With 11 levels of active noise cancellation and a high-fidelity sound system, these headphones provide a peaceful and distraction-free listening experience.
• Technics EAH-A800: These wireless over-ear headphones offer excellent sound quality, industry-leading noise cancellation, and up to 12 hours of battery life.
• Beats Solo Pro: These on-ear headphones feature Pure Adaptive Noise Cancellation technology and up to 22 hours of battery life.

Remember, the most important thing is to find what works best for you and helps you achieve a calm and focused state of mind. Whether you use noise-cancelling headphones, white noise apps, or simply embrace the surrounding noise, the key is to create an environment that allows you to focus on your meditation practice.

Focus on your breath

Focusing on your breath is a great way to relieve stress and can be a gateway to a broader practice of mindfulness. It is a simple form of meditation that anyone can do. You can start by finding a comfortable position in a place with minimal distractions. You may choose to sit, stand, or walk—whichever you prefer.

To begin breath meditation, simply focus your attention on your breath. Allow everyday thoughts to come and go without reacting to them. The key is to not get annoyed or impatient with your unquiet mind. Instead, acknowledge the thoughts and gently bring your attention back to your breath.

• Dirga Pranayama, or Diaphragm Breathing: This is a slow and deep breathing technique. Place your hands on your belly, just below the navel, and soften and expand your belly as you inhale. As you exhale, let your belly sink towards your spine. This type of breathing can be performed sitting up or lying on your back.
• Sama Vritti Pranayama with Antara and Bahya Kumbhaka, or Box Breathing: This technique involves intermittent breath retention. You inhale slowly through the nose, hold your breath, and then exhale slowly through the mouth, counting to a certain number with each breath. This helps calm the mind and body.
• Nadi Shodhana Pranayama, or Alternate-Nostril Yoga Breathing (ANYB): This gentle technique involves breathing through one nostril at a time, manually closing the other nostril. It facilitates alternate breathing and airflow, helping to reduce anxiety and improve mood.
• Ujjayi Pranayama, or Ocean Sounding Breath: This technique creates an audible "haaa" sound on the exhale, similar to the sound of ocean waves. It can be practised by inhaling through the nose and exhaling slowly with a contracted throat, creating the ocean sound.
• Buteyko Breathing Technique (BBT): This technique is useful for those with asthma or panic attacks. It involves nasal breathing retraining, where you breathe gently and slowly through the nose, creating a sense of "air hunger" to normalize breathing.
• Hasyayoga, or Laughter Yoga: This technique involves intentional, manufactured laughter. It has been shown to improve mood, reduce anxiety, and lower stress levels. You can start by standing with a smile, clapping your hands, and exhaling with a "ho ho" sound.

Remember, the most important thing is to find a practice that resonates with you and that you can consistently incorporate into your daily routine. Start small and work your way up, conditioning your nervous system to handle longer and deeper meditations.

Accept the noise

It is possible to meditate in a noisy environment. In fact, learning to meditate in a noisy environment can speed up your practice. If you can meditate in a busy household, you can meditate anywhere.

The first step is to stop fighting the noise. The more you try to push it away, the more it will bother you. Instead, acknowledge the noise and accept it. You can even take it a step further and appreciate the noise. Notice and appreciate all the noise around you. The people making the noise are just getting on with their lives, and they are just like you. They suffer and they want to be happy, just like you.

Try to view the noise as part of your meditation practice. Stay loosely focused on your breathing, and let the noise be a secondary focus. If you stop seeing the noise as the enemy, the conflict will vanish. The noise is not separate from you and your practice, it is a part of your experience.

You can also try to be aware of the space around you. Become consciously aware of the space in front, behind, and to the sides of you. It can almost feel as if your mind is expanding into the space surrounding you. You can practice "mindfulness of listening." Remain open and curious about the sounds. Let go of any thoughts that arise and pay attention to the sounds themselves. You can't stop sounds, or make them change, or turn down the volume, so you simply accept them. Let them pass through the space of your awareness without thinking about whether you like or don't like them. If there are pleasant or unpleasant feelings that arise in response to particular sounds, allow them to be there, but don't create stories about them.

You can also try to focus on the noise itself as your meditation object. Listen for the beginnings and endings of sounds. Let go of their meanings and get interested in their sonic qualities. Just recognize it for what it is: sound, hearing. Nothing more.

Meditate outside

Meditating outdoors can be a great way to invigorate your practice and keep it going strong. It can be done in any season, as long as you are properly prepared. What better location for peace and relaxation than a picturesque and calm outdoor setting?

Outdoor meditation challenges your mind, not your body. It is an exercise with a different pace and different rewards. It activates your senses, making your practice more alert and wakeful. At the same time, the usual distractions seem far away and somehow less important.

Find a peaceful location

Find a peaceful location outside, perhaps a place that you already have a connection with, like a particular tree in your yard or a spot on the beach. Your meditation space does not need to be completely silent. You can be aware of the barking dog, the conversations of passersby, and the noises around without letting these sounds dominate your thoughts.

Get comfortable

Wear comfortable clothes. Depending on the season, make sure you will be warm enough. Sitting still will generate less heat than other outdoor activities, so bring layers and a cushion or seat.

Focus on your breath

Traditional postures involve placing your hands in your lap, palms facing upwards with one hand on top of the other. But you can rest your hands on your knees or let them hang by your side—whatever is most comfortable for you. Once you are seated comfortably, draw your thoughts inwards and try to focus on your breath. Don't judge the quality or length of each breath. Just take each breath of air in and out. Paying special attention to the rise and fall of your chest or the sensation of air coming in and out of your nose can help to focus your attention and keep your mind from wandering.

Eliminate distractions and set a timer

Turn off your phone or put it on airplane mode to avoid messages and calls. There are free meditation apps that offer timers and gentle alarm chimes so you can be alerted when your practice is finished. Setting a timer not only helps you manage your time but also eliminates distracting thoughts like 'How long have I been here for?'.

Focus on sensation

Focus on the sensation that brings you the most pleasure. It could be the feeling of the sun on your skin, the sound of ocean waves, or the stroke of the breeze through your hair. Allow the feeling to energize and inspire you. Then, let your focus move from sensation to sensation. You might feel the ground beneath you and some pleasure from that. You might then look at a flower and feel some pleasure from that.

Add a splash of compassion

If you want to try a more advanced practice, you can invite compassion into the mix. Look at a flower or whatever you think is beautiful and get that nice, warm, energised feeling in your heart. The next level is to think: "May everyone feel so much pleasure when we're all looking at a flower." For more challenging outdoor moments, like mosquito bites, think: "May no one ever be bothered by a fly while they're meditating."

Frequently asked questions