Silence Your Surroundings Through Meditation

Meditation is often associated with peace and silence, but it can be practised anywhere, even in the noisiest of environments. There are two types of noise that can disturb you — internal and external. External noise can be accepted and observed, becoming part of your meditation practice. Internal noise, on the other hand, can be addressed by focusing on your breath, physical exercise, and a nutritious diet.

- Acknowledge the noise and stop fighting it: Instead of resisting the noise, simply become aware of it and acknowledge it. Observe each sound, then return to your breath. This brings your mind to the present moment and helps it settle down.

- Use headphones: If you're new to meditation and find it challenging to accept external noise, try using headphones and turning on a guided meditation on your phone.

- Focus on your breath: One way to deal with internal noise is to focus on your breath. Observe the sensations in your body and notice your breath moving in and out.

- Physical exercise: Try doing some yoga asanas or pranayama to release restlessness in your body and mind, bringing stillness and silence.

- Diet: Eating a vegetarian diet rich in green vegetables, fruits, pulses, and grains can help settle the mind.

- Acceptance: Instead of resisting or judging your thoughts, accept them as they come. This will help you transcend to witness consciousness and bring your mind to the present moment.

- Separate and fade out external noises: Bring each external noise to the forefront of your attention, make it louder, then let it drift away into the distance. Repeat this process until the noises blur into the background.

- Include the noises in your meditation: Create a rhythm in your mind and use the external noises as a focus for your meditation.

- Note and observe the noises: Note each noise, observe it with curiosity, then let it drift out of your awareness. Continue this practice throughout your meditation.

Accept the noise

It is said that what you resist, persists. The more you fight the noise, the more it will bother you. Instead, try to accept the noise and stop seeing it as the enemy. Here are some ways to do that:

Acknowledge the Noise

Take your attention to the noises outside and observe each sound. Then return to your breath. This brings your mind to the present moment and helps it settle down. There will come a point when you transcend the noises, and it stops bothering you.

Appreciate the Noise

Try to appreciate all the noise around you. 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, and they’re all just like you.

Accept the Thoughts

Normally, when our mind is super active with thoughts, we either try to resist them or we get into a constant chatter with ourselves. We get into the loop of judging them as good and bad thoughts. Resisting thoughts do not help because they keep coming back. But, when you accept the thoughts as they come, you transcend to witness consciousness. This brings the mind to the present moment and helps it to settle down.

Focus on Your Breathing

When you finish meditating, choose one thing to do next and do that mindfully. Simply focus 100% on what you are doing. When you finish, take a short break to just focus on your breathing. This is important. As you were completing your one action, you will have started to think about other things you need to do. If you don’t erase those thoughts, they’ll multiply until they’re swarming in your mind.

Be Mindful of the Sounds

Rather than being an annoyance or distraction, any sounds that are present become an opportunity to be mindful. Remain open and curious about the sounds. Let go of any thoughts that arise, in favour of paying 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.

Note the Noises and Observe Them

Just as you do with feelings and thoughts, note the noises, observe, and explore them, then allow them to drift out of your awareness. Whenever you feel drawn back to a noise, note it again, observe it and then let it go. Continue to do this until you finish your meditation.

Focus on your breath

Focusing on your breath is a great way to block out noise and meditate. Here are some tips to help you do that:

Acknowledge the Noise

Instead of fighting the noise, try to acknowledge and accept it. Take your attention to the noises outside and observe each sound. Then, gently return your focus to your breath. This will bring your mind to the present moment and help it settle down. With time, you will transcend the noises, and they will stop bothering you.

Breathing is a powerful tool to anchor yourself in the present moment. When you notice your mind wandering, gently bring your attention back to your breath. Focus on the sensation of the breath as it moves in and out of your body. Notice the coolness of the air as you inhale and the warmth as you exhale. Observe how your chest rises and falls with each breath. If you find your mind wandering again, simply bring your attention back to your breath.

Be Curious About the Sounds

Instead of reacting to the sounds around you with irritation or annoyance, try to approach them with curiosity. Notice the different sounds without judging or attaching a story to them. Observe the sounds as if they are part of an orchestra, and you are listening to a symphony. Listen to the rhythm and melody of the sounds and how they change over time.

Meditate to Music

Playing calming music or meditation sounds in the background can help you focus on your breath and block out other noises. You can also try listening to music with a strong beat that you can synchronise your breath with. This can help you stay focused and create a sense of flow in your meditation practice.

Practice Mindful Walking

If you are in a noisy environment and find it challenging to meditate while sitting or lying down, try mindful walking. As you walk, focus your attention on your breath and the sensation of your feet touching the ground with each step. Notice the rhythm of your breath and the movement of your body. This can help you stay present and block out external noises.

Remember, meditation is a practice, and it takes time to master the ability to block out noise. Be patient with yourself and keep practicing. Over time, you will find it easier to focus on your breath and create a sense of inner peace, even in noisy environments.

Observe each sound

Observing each sound is a powerful way to block out noise and develop a deeper meditation practice. Here are some tips to help you focus on observing sounds during meditation:

Acknowledge and Accept the Noise:

Instead of resisting or fighting the noise, try to acknowledge and accept it. This means simply becoming aware of the sounds around you and observing them without judgement. By doing so, you can bring your mind to the present moment and help it settle down. With practice, you will eventually transcend the noises, and they will no longer bother you.

Notice the Sounds:

Pay attention to the sounds around you. Notice their variety, from loud to quiet, and the silence between them. Observe how the sounds come and go. Try to listen to the sounds without attaching any labels or reactions, such as "I like it" or "I don't like it." Observe the sounds with curiosity and interest.

Be Mindful of Listening:

Practise "mindfulness of listening" by being open and curious about the sounds. Let go of any thoughts that arise and focus solely on the sounds themselves. Accept the sounds as they are, without trying to change or control them. If pleasant or unpleasant feelings arise in response to the sounds, allow them to be there without creating stories or judgements.

Expand Your Awareness:

Become aware of the space around you—in front, behind, to the sides, above, and below you. Notice the light coming through your closed eyelids and any sounds that arise. Let the sounds become a part of your meditation practice, expanding your awareness and enriching your experience.

Connect with the Source:

Call to mind the people behind the noise. Recognize that they are living, breathing, feeling human beings just like you, who are simply going about their lives. Wish them well and extend loving-kindness towards them. This can help you shift your perspective and see the noise as less of an intrusion and more as a part of the shared human experience.

By observing each sound with curiosity, acceptance, and non-judgement, you can learn to block out noise and create a more peaceful meditation practice, even in noisy environments.

Be curious about the sounds

Being curious about the sounds around you can be an effective way to block out noise and enhance your meditation practice. Here are some tips to help you embrace and be curious about the sounds you hear:

Acknowledge and Accept the Sounds

Instead of trying to ignore or block out the sounds, try to acknowledge and accept them as a natural part of your environment. Notice the different sounds, whether they are loud or quiet, man-made or natural. Accept that sounds will come and go, and that you don't have to react to them. This can help you develop a sense of curiosity and openness towards the sounds.

Reframe the Sounds

Try to reframe the sounds in a positive light. For example, if you hear traffic noise, you can think of it as a reminder to stay present and focused. If you hear a bird chirping, you can appreciate the beauty of the sound and see it as a connection to nature. Reframing the sounds can help you shift your perspective and view them as something interesting rather than distracting.

Be Mindful of Your Reactions

Pay attention to your reactions to the sounds. Notice if you have any judgements or stories about the sounds, such as "I like this sound" or "I wish that sound would stop." Instead of getting caught up in these thoughts, simply observe the sounds with curiosity and interest. Notice the qualities of the sounds, such as their pitch, volume, and duration. This can help you develop a non-judgmental attitude towards the sounds.

Use the Sounds as a Meditation Object

Instead of trying to ignore the sounds, use them as a meditation object. Focus your attention on the sounds and observe them without judgement. You can also try to identify the source of the sounds and wish them well. For example, if you hear people talking, you can think, "They're just getting on with their lives, just like me." This can help you develop compassion and a sense of connection with others.

Practice Mindful Listening

Mindful listening involves paying attention to the sounds around you without judgement. Notice the different sounds, their qualities, and how they make you feel. Let go of any thoughts or stories that arise, and simply focus on the sounds themselves. This can help you cultivate a sense of mindfulness and presence.

By embracing and being curious about the sounds around you, you can enhance your meditation practice and develop a deeper sense of awareness and connection with your surroundings. Remember that it takes practice, and it's okay if you get distracted at times. With patience and persistence, you can learn to use sound as a tool for cultivating mindfulness and presence in your daily life.

Let go of your body's sensations

The first step to meditating is to notice your body and the posture that you're in. You might be standing, sitting, or lying down. Notice your body as it is, and tune into any sensations that are present. There might be heaviness or lightness, pressure, warmth, coolness, vibration, pulsating, movement, or any number of other sensations. All you have to do is notice them with curiosity and interest.

Take a breath and relax. There isn't much to do except be fully present and aware.

Now, let go of your body's sensations and turn your attention to the sounds inside or outside the room. There may be loud sounds, quiet sounds, or even silence between the sounds. Notice them coming and going without narrating them or reacting to them.

Tips for Letting Go of Your Body's Sensations:

• Take note of your body and its various sensations without judgment. Simply observe and acknowledge what is happening in the present moment.
• Once you have acknowledged your body's sensations, gently shift your attention to the sounds around you. This helps to create a sense of distance from the sensations and allows you to let them go, at least temporarily.
• If you find it challenging to let go of the sensations, try focusing on your breath. Take a few deep breaths and gently bring your attention back to the sounds.
• Remember that meditation is a practice, and it may take time to master the art of letting go. Be patient and compassionate with yourself.
• If you find it challenging to meditate in a noisy environment, try using headphones or earplugs as a temporary solution while you develop your skills.
• Practice meditation regularly. The more you meditate, the better you will become at letting go of distractions, including bodily sensations.

By letting go of your body's sensations, you create the mental space to focus on the present moment and the sounds around you. This technique is an essential aspect of meditating in noisy environments and will help you develop greater focus and awareness.

Frequently asked questions