Can I use background sounds during meditation?
Written by
Natalie Hamilton
Reviewed by
Prof. Graham Pierce, Ph.D.Appropriately selected background sounds can greatly aid in sleep meditation. Soft ambient sounds of 40-50 decibels can cover up irritating distractions from the environment as well as furnish a continuous sensory base under the surface of the mind. This auditory support can maintain interest without requiring conscious effort. More or less lyrical music, and music that is complex enough to awaken one's powers of analysis, is to be avoided.
White Noise
- Provides consistent frequency across all audible ranges
- Effectively masks sudden environmental noises like traffic
- Use fan-based recordings for organic sound quality
- Maintain volume below 50 decibels for non-intrusive support
Nature Recordings
- Rainfall or ocean waves create rhythmic patterns for focus
- Choose loops without abrupt transitions or animal calls
- Forest recordings with distant bird sounds work well
- Avoid thunderstorms or waterfalls with intensity variations
Binaural Beats
- Use delta wave frequencies (0.5-4Hz) for sleep induction
- Require headphones for proper stereo separation effect
- Start with 15-minute sessions to assess tolerance
- Combine with breath awareness for enhanced focus
Volume calibration is essential for maximum effectiveness, as sound should be in the background rather than demanding attention. The decibel rating should be measured using a decibel-measuring instrument, such as a smartphone app or a dedicated decibel meter. Placement of speakers should be across the room and not near your head. The general idea is to have the volume loud enough that you can actually focus on the listening effort without being distracted by it.
Timing influences sound integration. Start your sound 5 minutes before meditation to establish a sound environment. As increasing drowsiness ensues, you can gradually bring the sound down to silence. Some people find this silence, especially during the deep phases of practice, more effective. Experiment with this area until you discover what best suits you over several of your sessions.
Don't use common mistakes like podcasts or music with lyrics. This stimulates the areas of the brain that process language, which can interfere with relaxation and mental clarity. Avoid using nature recordings with abrupt sounds, such as the calls of birds or changes in the weather. Be sure to experiment with new sounds during the day before using them at night to avoid brain irritation or distraction.
Read the full article: Guided Meditation for Sleep: Techniques and Benefits
