Meditate Anywhere: Environment Tips

Meditating in a noisy environment can be challenging, but it is possible. While some people opt for noise-cancelling headphones, others embrace the noise and use it as a teacher, learning to find calm amid distractions.

If you're a beginner, it's best to find a quiet place to meditate. You can also try blocking out the noise with earplugs or headphones, or drowning it out with music.

If you're more advanced, you might be able to meditate on the sounds themselves, observing them without assigning value or judgement.

Find a quiet place

Finding a quiet place to meditate can be challenging, especially if you live in a busy household or near a noisy road. However, there are several strategies you can use to create a peaceful environment for your practice.

Firstly, try to choose a place that is relatively quiet and where you won't be interrupted. This could be a walk-in closet, an outdoor bench, or even a corner of your bedroom or living room. If you're new to meditation, it's especially important to minimise external distractions by turning off TVs, phones, or other noisy appliances. You can also play white noise or calm, repetitive music to avoid breaking your concentration. While your meditation space doesn't need to be completely silent, you may want to use earplugs or noise-cancelling headphones if loud noises are an issue for you.

If you're unable to find a quiet space, you can try to use the surrounding noise as an anchor for your meditation practice. Instead of trying to ignore the sounds, actively listen to them and observe how they make you feel. This can actually help improve your meditation skills by providing a challenging opportunity to focus your mind.

Another option is to meditate outdoors in nature. Fresh air and bird song can provide a calming atmosphere for your practice, and studies suggest that grounding, or coming into physical contact with the earth, offers benefits for both physical and mental health. You can also try meditating near running water, such as a river or stream, as the sound can be soothing and help inspire your mind to remain in the present moment.

Remember, the goal of meditation is not to clear your mind of all thoughts but to observe and focus your thoughts for relaxation and mindfulness. So, don't be too hard on yourself if you find it challenging to meditate in a noisy environment. With practice, you'll be able to achieve a sense of tranquility and peace no matter what's going on around you.

Block the noise

Meditation is about focusing on your breath, and it can be hard to do that when there's a lot of noise around you. But it's not impossible. Here are some ways to block out the noise and focus on your meditation practice.

Focus on your breath

When you notice your mind wandering, bring your attention back to your breath. Try to focus on your breathing and only your breathing. Don't think about your breath or pass any sort of judgment on it. Just try to know your breath and be aware of it.

Repeat a mantra

Mantra meditation involves repeating a mantra (a sound, word, or phrase) over and over until you silence the mind and enter a deep, meditative state. The mantra can be anything you choose, as long as it's easy to remember. Some good mantras to start with include words like "one," "peace," "calm," "tranquil," and "silence."

Try a guided meditation

Guided meditations are an excellent tool for beginners, as they provide a focal point and gentle instruction to help you connect and let go of self-judgment. Try a guided meditation with an instructor who can provide professional assistance.

Wear noise-cancelling headphones

If you're in a noisy environment, wear noise-cancelling headphones to help you focus. You can also try earplugs, which can have a noise reduction rating (NRR) of up to 33.

Create a quiet space

If possible, create a quiet space for your meditation practice. This could mean blocking the gap at the bottom of a door with a towel or using heavy curtains or drapes on the windows. You can also use thick wardrobes or other large pieces of furniture to create a sound barrier.

Meditate outside

If you can't find a quiet space indoors, try meditating outside. Find a peaceful spot under a tree or on a patch of grass, away from busy roadways or other sources of loud noise.

Listen to meditation music

Play some relaxing meditation music in the background to help you focus. You can also try listening to white noise or nature sounds, like running water.

Accept the noise

Instead of trying to block out the noise, try accepting it as part of your meditation practice. Notice the sounds around you without judgment or reaction. Remember that the people making the noise are just getting on with their lives, and they're not doing it to make your life miserable. They're just like you—beings who suffer and want to be happy.

Be mindful of the space around you

Become aware of the space around you—in front, behind, to the sides, and even above and below you. Let any sounds that are present become an opportunity to be mindful. Remain open and curious about the sounds, and simply accept them without judgment.

Do a body scan

Focus on each individual body part, starting from the bottom and working your way up. Notice the sensations in your body and consciously relax and release any tension or tightness.

Meditate at the same time every day

Scheduling your meditation practice for the same time each day will help it become part of your routine. Early morning is a good time to meditate since your mind hasn't yet become consumed with the stresses and worries of the day.

Take a meditation class

If you need more guidance, consider taking a meditation class or joining a meditation group. You can also find guided meditations and instructional videos on YouTube.

Remember, meditation is a practice, and it takes time and patience to master. Don't be too hard on yourself if you find it challenging to block out the noise at first. Keep practicing, and you'll gradually improve your ability to focus and tune out distractions.

Drown out the noise with music

If you're meditating in a noisy environment, you can try using music or guided meditation tracks to drown out the noise. This can be done by playing music or guided meditation tracks on your phone or laptop. You can also try using noise-cancelling headphones or earphones. Some people find success by using apps such as Headspace, Insight Timer, and Calm.

It is important to remember that the problem is not the noise, but our resistance to it. Try to accept the noise and be mindful of it. Observe the sounds around you and let them pass through your awareness without judgement. This can be challenging, but with practice, it is possible to have sounds be a part of your meditation practice and to be at peace with them.

Change your perception of the noise

The first step to meditating in a noisy environment is to acknowledge the noise and stop fighting it. The more you fight the noise and try to push it away, the more it will bother you. Instead, become aware of it, acknowledge it, and gradually take your attention towards the noisy environment. Observe each sound and then return to your breath. This brings your mind to the present moment and helps you settle down. Then, there comes a point when you transcend any noise, and it stops bothering you.

• Think of the noise as just sound. Sounds are a part of life. They let you know you can hear. Try to stay focused on your meditation and think of the noise as just the sounds of normal, everyday life.
• Think thoughts of acceptance. Instead of thinking, "Ugh, there's that neighbour's dog again," or "Oh god, please make it stop," think, "Oh, it's a sound," every time noise comes up. This conditions your mind into a calmer state and puts a stop to persistent secondary thoughts that pollute your meditation session.
• Take it all in, then let it go. Start by taking a deep breath while picturing the sounds around you being taken in as if you're inviting them for a dance. Hold your breath for at least four seconds while you envision the sound moving within you. Support this with a welcoming thought such as, "I'm dancing with sound." After four seconds, exhale slowly and let go of it. Imagine the sound leaving your body, purified. Think to yourself, "I'm letting go of sound," and let your body relax as you exhale.
• Observe your thoughts and feelings about internal and external noises with every inhale. Then, naturally, let go of the thought as you exhale. Imagine the thoughts being expelled out of your mind and body as you breathe out.
• Call to mind the living, breathing, feeling human beings behind the noise and wish them well. They're not making noise to make your life miserable. They're just getting on with their lives. They're just like you—beings who suffer and want to be happy.
• If you're suffering—for example, you're frustrated or angry—turn your attention to wherever your discomfort manifests most strongly in the body, and say, "May you be at ease. May you be at peace. May you be kind to yourself and others." And once you feel that your frustration or anger is lessening, try turning your well-wishing toward others.

Try noise-cancelling headphones

Noise-cancelling headphones can be a great tool to enhance your meditation practice, especially if you live in a noisy environment. Here are some reasons why you should consider trying noise-cancelling headphones for meditation:

Block Out Distracting Noises

Noise-cancelling headphones are designed to reduce or eliminate background noise, allowing you to focus more intently on your meditation practice. They create a personal, quiet space for you, no matter where you are. This can be especially beneficial if you live in a busy neighbourhood or have trouble finding a quiet place to meditate. By blocking out external sounds, such as traffic, loud neighbours, or chatter in a cafe, you can create a serene and peaceful environment for your meditation sessions.

Enhance Your Meditation Experience

Noise-cancelling headphones, especially those with over-ear designs, can significantly improve your meditation experience. They allow you to listen to guided meditations, calming music, or binaural beats without distractions. The immersive experience provided by headphones can deepen your meditation, helping you to relax and focus your mind. Additionally, noise-cancelling technology ensures that you can fully concentrate on the audio without being disturbed by your surroundings.

Find Comfort and Convenience

When choosing noise-cancelling headphones, it is essential to consider your comfort. Look for headphones with soft padding, adjustable headbands, and a secure fit. Over-ear headphones are known for their superior sound quality and noise isolation but may be bulkier and less suitable for lying down. On-ear headphones are more compact but might not offer the same level of noise isolation. In-ear headphones are discreet and portable but may not be as comfortable for extended meditation sessions. Ensure that your headphones are comfortable for long-wear, as discomfort can become a distraction.

Choose from a Variety of Options

There is a wide range of noise-cancelling headphones available in the market, offering different features and benefits. You can find options with excellent noise cancellation, long battery life, quick charging capabilities, and intuitive touch controls. Some headphones even have features specifically designed for meditation, such as sleep-friendly designs or guided meditation audio tracks. When selecting noise-cancelling headphones, consider your budget, brand reputation, sound quality, and comfort to find the perfect pair that suits your needs.

Safety Precautions

While noise-cancelling headphones can greatly improve your meditation experience, it is important to follow some safety precautions:

• Always start with a low volume and gradually increase if needed. Prolonged exposure to loud sounds can damage your hearing.
• Be aware of your surroundings, especially if you are meditating outdoors or in public spaces. Consider keeping one earbud out or using open-back headphones to stay alert to your environment.
• Give your ears a break by taking off the headphones every hour to let them breathe and prevent discomfort.
• Ensure that the headphone cord, if applicable, is not a tripping hazard or tangled.

Frequently asked questions