For years, I believed proper meditation meant silence.
Serious meditators sat in quiet rooms, confronting the chaos of their minds with nothing to hide behind. Music was cheating. A crutch for beginners who couldn’t handle stillness.
Then I lived next to a main road.
Suddenly, silence wasn’t an option. Every few minutes, a lorry would rumble past. My “peaceful” morning meditation included garbage trucks, construction noise, and someone’s car alarm that apparently no one cared to turn off.
I had two choices: give up or find a way to work with sound.
I chose sound. And I discovered something surprising: for most people, including me, the right audio actually helps.
Why silence is overrated
Don’t get me wrong — silence has its place. Experienced meditators often prefer it, and there’s something powerful about sitting with nothing but your own mind.
But here’s the thing: pure silence is rare in modern life.
Even in a quiet room, you’ve got the hum of electronics, creaks of the building, distant traffic. Your brain, wired to monitor for threats, scans constantly. Was that a sound? Should I be worried?
Gentle, consistent audio gives your auditory system something predictable to process. It fills the channel without demanding attention. Your brain relaxes because there’s nothing to monitor.
For beginners especially, this makes a real difference. One less thing working against you.
What actually works
I’ve experimented with pretty much everything. Here’s what I’ve found:
Nature sounds
Rain hitting a window. Ocean waves. A forest with birdsong and wind through trees.
These work because they’re familiar to your nervous system. We evolved with these sounds. They signal safety — no predators nearby, no immediate threats.
What I like: Rain is my go-to. There’s something about consistent, patternless sound that fills space without pulling attention.
What to watch for: Some nature sounds are too dynamic — sudden bird calls or thunder can jolt you out of relaxation. Look for “soft” versions.
Ambient/drone music
Long, sustained tones that evolve slowly. No melody to follow, no beats to count. Just… texture.
What I like: It creates atmosphere without creating distraction. Time seems to move differently.
What to watch for: Some ambient music is too dark or tense. Others too interesting. You want forgettable, not compelling.
Singing bowls and gongs
Traditional instruments used in meditation for centuries. Rich, resonant tones that fade slowly.
What I like: Feels somewhat ceremonial. Marks the practice as a special space.
What to watch for: Can be too attention-grabbing. Some find them grating rather than soothing.
Binaural beats
Two slightly different frequencies in each ear, allegedly producing brainwave effects.
What I’ve found: Honestly? I’m not sure. Some people swear by them. For me, they’re fine but not noticeably better than other ambient audio.
What to watch for: Requires headphones. May cause headaches in some people.
Soft instrumental
Gentle piano, acoustic guitar, slow synthesiser. No vocals, minimal melody.
What I like: Warmer feeling than pure ambient.
What to watch for: If you’re musical, you might start analysing the playing rather than meditating. Simple is better.
What doesn’t work
Through trial and error, I’ve learned what to avoid:
Anything with lyrics. Your brain processes language automatically. Vocals pull attention whether you want them to or not.
Dynamic music. Sudden changes, builds, drops — your brain tracks these. You’re listening, not meditating.
Silence recordings with occasional chimes or bells. I know these are meant to be helpful, but they just startle me every time.
Anything you love. That album you’re obsessed with? It’s too engaging. Save it for pleasure listening.
Anything too quiet. If you have to strain to hear it, it’s not doing its job. You should be able to forget it’s there.
Matching sound to practice
Different meditation types pair with different audio:
Breath focus: Minimal, steady sound. Rain, soft drone, or nothing at all. You don’t want competition for attention.
Body scan: Something slightly warmer — gentle ambient music or soft nature sounds. It supports the gradual, systematic movement through the body.
Sleep meditation: Whatever helps you drift. I personally like distant rainstorms. Avoid anything that might end suddenly and wake you.
Visualisation: Match the sound to the scene. Beach visualisation? Ocean waves. Forest? Wind and birds.
Walking meditation: Usually none, or just environmental sounds. Headphones and walking don’t mix well anyway (safety).
The headphones question
Open question: speakers or headphones?
Headphones: Create an immersive bubble. Block external distractions. Better for binaural beats (which require it).
Speakers: More natural soundstage. No pressure on ears. Some find headphones claustrophobic during meditation.
I use over-ear headphones when I need to block distractions, speakers when the environment is quiet enough. Earbuds are fine for short sessions but uncomfortable for longer ones.
Volume level
Quieter than you’d think.
The sound should be perceptible but not prominent. Background, not foreground. If you notice it throughout the session, it’s probably too loud.
Start lower than feels sufficient. You’ll habituate quickly.
At InTheMoment
We’ve built customisable ambient audio into the app. You choose from various soundscapes — rain, forest, soft drones — and it plays continuously beneath the voice guidance.
For sleep content, the ambient layer continues even after the main session ends. I added this after too many nights waking up when the audio cut off suddenly. The sound continues quietly, so you’re never jolted by silence.
You can also disable audio entirely if you prefer pure voice, or prefer silence.
Two free sessions per day — ambient audio included.
When to try silence
Despite everything I’ve said, silence has its place.
Once you’ve built a regular practice, try occasionally meditating without audio. See how it feels. You might find you’ve developed enough focus to work with whatever sounds exist.
Silence is harder, which makes it valuable training. The ability to meditate anywhere — noisy office, busy airport, your own chaotic home — requires practising without the crutch of controlled audio.
But don’t make perfection the enemy of practice. If sound helps you show up consistently, use it. A daily meditation with ambient audio beats an occasional silent practice you keep avoiding.
The bottom line
Sound isn’t cheating. It’s a tool.
For most people, especially beginners, gentle audio makes meditation easier and more sustainable. It’s not a replacement for developing concentration, but it removes one barrier.
Experiment with different types. Notice what helps you settle versus what pulls your attention. Trust your own experience over anyone’s prescriptions — including mine.
The best audio is the one you forget is playing.
Want to try personalised meditation with ambient soundscapes? Get started with two free sessions per day — customisable audio included.