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How to Meditate in a Noisy Home

Woman with headphones in her ears meditating to drown out the noise in her home.

Mindfulness is one of the best habits to pick up. While the world can be so crazy, it helps to take a few minutes to simply be still and quiet. Meditating at home is a great, easy way to get a few moments of peace and quiet, but it isn’t always that easy. For many, the house is almost never quiet. Whether you have little ones running around, older children on virtual classes, significant others on virtual meetings, or anyone doing anything else that just isn’t completely silent, it can seem impossible to get that little bit of escape.

Meditating in a loud environment can be difficult, but it isn’t impossible. Keep reading if you’re trying to find the best tips and tricks for meditating in a chaotic, noisy home.

Acknowledge the noise

One of the biggest mistakes you can make when trying to escape the tension of noise in your home is fighting it. Instead, simply acknowledge the noise. If it’s loud enough, this should be fairly easy to do! The more you fight the noise, the harder it will be to make peace with it. As you make your way to your designated space to meditate, give a mental nod to all the noises in your home. This allows you to blend it with what you’re about to practice, making this approach to mindfulness much more holistic.

Drown out the noise

Once comfortable and seated, you can attempt to drown out the noise of your home. Again, remember you aren’t getting rid of the noise, so don’t try to fight it if you can still hear it off in the background. You can drown out the noise by using earplugs or noise-cancelling headphones, but you can also use normal headphones and play some calming, nature-esque music. This will put your mind in a peaceful place, allowing your senses to be calmed even if there’s a little background noise.

Position yourself

Your posture is everything when meditating. You don’t want to slouch, as this will only make you both look and feel defeated. You want to sit up straight, strengthening your mind and body as you enter these moments of mindfulness. Place your palms open on your knees, attempting to relax every muscle in your body. Allow yourself to just rest, clearing your mind and focusing on nothing but your steady breathing. Within a few minutes, you’ll find yourself entering an extremely relaxed state, no longer letting the noise of your home agitate you.

Observe

Once in your relaxed state, begin observing all that is around you. Ask yourself questions regarding each of the senses, answering wherever applicable. This grounding technique will prepare you to go back into the “real world” of your home, embracing and accepting the noise. As you observe your surroundings, focus on what you can touch and hear, grounding yourself with the sounds of your home. As you wrap up your meditation session, you’ll feel much more mindful and at peace with the “chaos” of the noise.

Meditating in a noisy, chaotic home isn’t always easy. If you have patience and 5-10 minutes, though, you can find yourself in a much more relaxed, peaceful mindset. Embrace the noise, then allow yourself to feel more relaxed than ever, even with the noise.

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