Escaping The Noise: Strategies For Managing Sounds During Meditation

Noise is an inevitable part of life, and it can be especially distracting when you're trying to meditate. But there are ways to deal with bothersome sounds that don't involve trying to get rid of them. Here are some tips to help you manage noise while meditating:

- Rethink your meditation goalsreducing stress or gaining focus, make it your goal to be fully present in the here and now. This way, you won't get attached to a particular outcome and can accept things as they are.

- Acknowledge the noise: Instead of labelling sounds as noise or distractions, simply acknowledge them as sounds that are a normal part of everyday life. Try to observe the sounds without judgement and let them be in the background while you stay focused on your breath.

- Reframe your thinking: Instead of resisting or fighting the noise, try to accept it. Tell yourself, It's just a sound, or I'm dancing with sound. This can help calm your mind and put a stop to persistent negative thoughts.

- Take it all in and let it go: Visualise taking in the sounds around you with each inhale, and then exhale slowly, letting go of the sounds and relaxing your body. After a while, you'll naturally settle into your natural breathing state, and you can observe your thoughts and feelings about internal and external noises.

- Use noise as your meditation object: If you're struggling to ignore the noise, try making it the focus of your meditation. Observe each sound without judgement and let go of any thoughts about whether you like or dislike them.

- Be aware, observe, and accept: Whether it's noise from your environment or mental chatter, the key is to accept it rather than resist it. Witness everything that's happening without judgement, and you'll find yourself settling into a state of 'witness consciousness'.

- Use headphones: If you're new to meditation, it can be helpful to use noise-cancelling headphones or play a guided meditation to help you focus.

- Change your meditation style: Experiment with different types of meditation. For example, you could try focusing on your sense of hearing or using sounds as a meditation tool.

- Meditate with your eyes open: If noise is too distracting, try meditating with your eyes open and focusing on a fixed point. You can also try meditating outdoors, where the sounds of nature can complement your practice.

Accept the noise and stop fighting it

The first step to accepting the noise around you is to acknowledge it. It is said that what you resist, persists. The more you fight the noise, the more it will bother you. Simply become aware of it and acknowledge it. 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. Then, there will come a point when you transcend the noises, and it stops bothering you.

You can also try to reframe the narrative. View the noise as a reminder of life's vibrancy, finding joy in unexpected sounds. You can also try to empathize with the noisemaker. Consider their perspective. They might genuinely enjoy the music or feel like it's their right. Recognizing their limitations and choices promotes understanding.

Remember that the problem is not the noise, but your resistance to the noise.

Focus on your breath

Focusing on your breath is a powerful way to stay grounded during meditation, especially in the presence of bothersome sounds. Here are some tips to help you stay focused on your breath and maintain a sense of calm:

Rethink your meditation goals: Instead of attaching yourself to specific outcomes like reducing stress or gaining focus, aim to be fully present in the here and now. This shift in intention will help you stay focused on your breath and avoid getting bogged down by desires for a particular result.

Acknowledge sounds as part of life: Sounds are a natural part of our environment. Instead of labelling them as "noise" and resisting them, try to view them as everyday sounds that you can accept and let go. This mental shift can help you stay focused on your breath without getting distracted by external stimuli.

Take it all in and then let it go: Picture the sounds around you as you take a deep breath, inviting them in like a dance partner. Hold your breath for a moment, then slowly exhale and imagine the sounds leaving your body, purified. This practice will help you stay centred on your breath and create a sense of calm.

Observe your internal and external noise: As you settle into your natural breathing rhythm, observe your thoughts and feelings about both internal and external noises. Inhale and acknowledge the sounds, then exhale and let them go, visualising the thoughts and sensations leaving your mind and body.

Use noise as your anchor: In some cases, you can use noise as an anchor for your meditation practice. For example, if you hear a mosquito buzzing nearby, try switching your attention from your breath to the buzzing sound. This can be a gentle way to stay focused and present.

Use headphones

Using headphones can be a great way to block out bothersome sounds while meditating, especially if you live in a busy area or are meditating at work or while travelling. However, it's important not to become reliant on them and to only use them occasionally. Here are some tips for using headphones while meditating:

Choose the Right Headphones

Noise-cancelling headphones can be a great investment if you can afford them. They will help you create a quiet sanctuary for yourself, allowing you to go into deep meditative states. Look for headphones that effectively block out background noise, have great sound quality, and are comfortable. You may also want to consider wireless headphones, which give you more flexibility while meditating, especially when travelling.

Types of Meditations to Use with Headphones

Headphones can be particularly useful for guided meditations, chants, or relaxing meditation music. They can also be essential for modern guided meditation styles like Binaural Beats, which play two slightly different frequencies of sound into each ear to help your brain sync up and quickly transition into meditation.

Benefits of Meditating with Headphones

Wearing headphones can help with the three main challenges people face in meditation: internal mind chatter, sitting still comfortably, and external noise and distractions. They can help you turn off the outer world and go deeper into your inner one, creating your own special place away from distractions.

Physical exercise

Yoga Postures

Yoga is an excellent way to release restlessness and bring stillness to the body and mind. Try incorporating a few yoga poses before you sit down to meditate. Yoga helps you become more aware of your body, improving your ability to focus during meditation. It also stretches and relaxes your muscles, which can help you sit comfortably for longer periods.

Pranayama

Practising pranayama, or controlled breathing exercises, can have a calming and pacifying effect on the mind. Deep breathing helps to relax the body and prepare it for meditation. It also teaches you to observe and control your breath, which is an essential aspect of meditation.

Other Forms of Exercise

Any form of physical exercise that you enjoy can be beneficial. Going for a walk, jogging, swimming, or practising a martial art can all help to release restlessness and improve your focus. Exercise helps to tire the body in a healthy way, making it easier to sit still and calm the mind during meditation.

Remember, the goal of physical exercise before meditation is to prepare your body and mind, making it easier to focus and relax. You don't have to exhaust yourself; a few minutes of gentle exercise can make a big difference.

Accept your thoughts

It's completely normal for your mind to wander during meditation. In fact, it gives you an opportunity to observe what your mind does when you're paying attention to it. So, when a thought arises, try to approach it with a sense of playful curiosity.

• Acknowledge your thoughts: When a thought arises, simply acknowledge it without judgement. Note whether it's important or irrelevant. If it's important, make a mental note to come back to it later. If it's irrelevant, gently bring your attention back to your breath.
• Be gentle with yourself: Rather than forcefully yanking your mind back when it wanders, gently guide it back to the present moment. Practising gentleness with yourself can lead to positive changes over time.
• Reframe your thoughts: Instead of resisting or fighting against bothersome sounds, try reframing your thoughts towards acceptance. For example, you could think, "It's just a sound." This helps to calm your mind and prevents the noise from becoming an obstacle to your meditation practice.
• Welcome the sounds: Instead of resisting external noises, try welcoming them into your meditation practice. Take a deep breath and picture yourself inviting the sounds in, then slowly exhale and let them go. This helps you to develop a more positive relationship with the sounds around you.
• Observe without judgement: Allow yourself to observe both external sounds and your internal thoughts and feelings without judgement. Simply notice and accept them without trying to change or get rid of them. This practice can help you cultivate a sense of presence and mindfulness.
• Meditate on the sounds: Instead of treating sounds as distractions, use them as the object of your meditation. When you hear a sound, simply note "sound" or "hearing, hearing." This helps you to focus on the present moment and cultivate a sense of awareness.

Frequently asked questions