Meditating in a Noisy World
How often do you experience total silence?
Chances are that for much of your day, there’ll be a steady stream of external sounds: traffic, music blaring, someone shouting, the phone ringing or vibrating, birds singing, the ticking clock, a car door slamming, passers-by chatting, a window opening, the supermarket intercom ….the list is endless.
And then, of course, there’s your internal sound system: the non-stop commentary box in your own head. The thousands upon thousands of thoughts vying for your attention every single day.
Despite all of this external stimulation and the seemingly endless internal dialogue, it is still possible to tune in to the stillness around us and inside of us and to taste true silence.
‘Silence is essential. We need silence, just as much as we need air, just as much as plants need light. If our minds are crowded with words and thoughts, there is no space for us.’ Thich Nhat Hanh
Next time you find yourself in a noisy environment (whether the noise is external or internal), try the following meditation:
Sit comfortably (this doesn’t need to be cross-legged on the floor. If you prefer, sit in a chair), keeping your spine tall (no slouching!). You can either close your eyes or, if you find it more comfortable, keep your eyes open and gaze softly past the tip of your nose towards the floor. Allow the hands to rest in your lap.
Start by noticing the connection between your body and the earth beneath you. Feel the weight of your feet, your sit bones, your legs on the floor (or the chair). Notice any sensations in your body.
Gently turn your attention to your breath. Don’t try to manipulate the breath in any way. Instead, simply follow each inhale and follow each exhale and see whether you can begin to notice whereabouts in the body you most feel the breath right now.
Notice any sensations that accompany the breath: perhaps a sense of expanding, inflating or filling up with each inhale. Maybe there’s a sense of softening, of releasing, of letting go with each exhale.
You may find it useful to count the length of the inhale and the length of the exhale and, if comfortable, to ever so slightly extend and soften the breath (if that doesn’t feel okay for you, breathe naturally instead). Notice the tiny pause at the top of each inhale and the tiny pause at the bottom of the exhale before the next breath comes.
After a minute or so of focusing on your breath, turn your attention to all of the surrounding sounds right now. They may be in the same room, they may be coming from next door, they may be floating around outside. Maybe the most audible sound is that of your own breath. Try not to attach your thoughts to any one particular sound, simply notice all of the different sounds that you can hear at this moment. Listen to each sound, notice how it comes and goes and see if you can begin to let all of the sounds you can hear simply wash over you.
After a couple of minutes listening to all of the sounds around you, turn your attention instead to the silence in between the sounds. Listen in for those tiny, almost imperceptible moments of true silence. Those moments when there’s absolute quiet. When all is still. They are there if you look for them, if you listen for them. Keep listening for the silence between the sounds.
After a couple of minutes spent tuning in to the silence, return your attention to your breath and to any feelings and sensations that accompany each breath. Notice any physical sensations in the body. Notice how you feel energetically, emotionally, mentally now.
When you’re ready, either lift the gaze from the floor or open the eyes. Take a few deep, soft breaths.
If you want to discover more about the importance of silence and how the practices of mindfulness and meditation can help you to cultivate the feelings of stillness and silence, you’ll find plenty of tips at our regular yoga sessions and workshops.
I also highly recommend Thich Nhat Hanh’s eloquent and practical book: ‘Silence. The Power of Quiet in a World Full of Noise’.