How to meditate in a noisy environment

Finding a quiet place with few or no distractions is the first thing you will hear in any meditation suggestions. Ideally, we would all have access to these quiet places. Nevertheless, distractions are more common than not in most people's lives.

We have to face the fact that today's world is hectic. Shared living arrangements tend to create distractions, whether you have children, parents, or roommates. It doesn't matter how hard you try. Whether it's the TV, ear-splitting music, or simply loud conversations, you'll probably have to deal with clamor at home.

Is it possible to meditate under these circumstances?

Most people feel they cannot benefit from meditation because of noise - benefits such as stress relief, mental relaxation, and physical rejuvenation. It seems ironic, but these are precisely the things we all need during these stressful, hectic times.

The good news is that you can achieve this! Many of my friends and associates have benefited from the method I'll describe. You will need patience, acceptance, and persistence, though. Let me explain:

You must change your mind about noise to meditate in a noisy environment. Please make use of the external sounds in your meditation rather than letting them distract you.


How to meditate in noise

Take time to sit back, relax, and just observe what is going on around you. Let the sounds carry you away. Rather than focusing on the origin of the sound, focus on its tones and vibrations.

Sound is just vibration, whether distracting like a TV or soothing like ocean waves or a running stream. By breaking down the noise into its constituent parts, you can enhance your meditative state by exploring its underlying vibrations. If a sound is a sound, then it could very easily be satisfying and not irritating.


There is no way to stop the noise. You can ignore it, but it is usually ineffective. With music, you might be able to block the outside noise out temporarily, but you will find that lulls in the music will allow it to come back in. It can be even more distracting due to its intermittent nature. You might even dread the silent periods between songs or the soft parts of the music.

Meditation in an environment where unwanted sounds are present must include acknowledging and accepting them as part of the coexistence process. They will lose their power over you if you accept them and meditate "with," not against, them.

Allow yourself to take a break

This won't happen immediately or all the time. Meditation aims to catch the mind wandering and bring it back to the intention. Rather than get angry and blame yourself if you're still annoyed by the sounds, pat yourself on the back. Take a deep breath, and remember to stay calm and focused. Eventually, everything will work out. It will be worth it if you keep trying.

Be persistent, and don't give up

Initially, you will be annoyed by the unwanted sounds. Non-meditative minds are naturally distracted by sound and will recognize these sounds as distracting. You should try to focus on your meditation session as much as possible and then try again tomorrow. It'll become easier and easier to reach a state of meditation once your meditative mind understands that these sounds are a part of the process.


Other tips that help:

  • Count your breath. Counting your breath during meditation can help you focus and calm your mind. When you focus on your breath, you reduce anxiety and stress.

  • Saying mantras. Mantras are short phrases or words used to focus the mind and help practitioners achieve inner peace. Some people believe that mantras can help them connect with their higher self or divine energy, improving their mental and physical health.

  • Listen to white noise: White noise has been used for relaxation and meditation for a long time. Scientists have discovered that white noise can help reduce anxiety, stress, and depression symptoms. It can also improve focus and concentration. White noise combines two different frequencies to create an audible sound but is not distracting. 

To sum up

Therefore, even living in a noisy and distracting environment, you don't need to give up on a healthy meditation practice. Simply try the methods outlined in this article. I hope this helps because I believe we should meditate every day, no matter our circumstances.