Is listening to music during meditation recommended?
Written by
Chen Jialiang
Reviewed by
Prof. William Dalton, Ph.D.Applying music during meditation involves a clear understanding of our purposes. Most people find it helpful to use instrumental music or the sounds of nature to maintain their attention, especially in noisy environments. However, people just starting out should cultivate some of the essential attention skills, such as present-moment listening and awareness of a busy mind, before using music in meditation. The music should enhance the experience, not overpower it.
Suppose you choose to include sound, be very careful about your choice of sound. Soft instrumental music without words is generally best because it avoids cognitive distraction. Additionally, flowing water and other natural sounds can provide a consistent background focus. Be sure to keep the volume low enough to allow for awareness of subtle breath sensations. The sound should help you focus, not replace your internal awareness.
Track Selection
- Choose instrumental music without lyrics
- Prefer consistent rhythms over complex melodies
- Nature sounds like rain or streams work well
- Avoid emotionally charged familiar songs
Volume Control
- Set volume barely audible for subtle awareness
- Position speakers away from direct ear line
- Use open ear headphones for spatial awareness
- Adjust based on environmental noise levels
Technique Pairing
- Combine with body scans for sensory focus
- Use during walking meditation sessions
- Avoid with breath awareness techniques
- Limit to specific meditation phases
Observe the contrasting impressions you receive from music, than you do in silence; the tracks supply an external interest or anchorage, while silence forces the forming of a like interest within the mind's activities. According to your own experience, the silence practice will enhance your awareness capabilities, the need for which may vary between days, months, or even different phases of your life.
Adjust your meditation approach as your practice evolves. Introduce new techniques in silence, then add beneficent sounds. Change to music sessions interspersed with silent practices each month. Note the differences in depth of focus, tranquility, and other aspects. This flexibility is one of the final conditions for the best success in meditation over the years.
Read the full article: How to Start Meditating: A Beginner's Guide
