Keep a good posture, keep your eyes closed, and relax your neck and shoulders while you meditate. [2] X Research source
Close the door and let other people in your household know that you are busy, and not to disturb you. [3] X Research source Turn off your cell phone or put it on silent and leave it outside of the room, or put it face down so it will not disturb you.
Noise cancelling headphones can also help cut down distractions and allow you to focus more deeply on the music you choose to listen to while you meditate.
Meditation is meant as a relaxation tool, so don’t stress yourself out trying to work it into your schedule. This might make it feel like an obligation or a chore rather than a relaxing activity. [5] X Research source
Sukshma yoga is used specifically for relaxation. These moves do not take up much time or space, and can be done anywhere at anytime. Some sukshma yoga moves include rotating your neck slowly one way and then the other, shaking out your hands for a few minutes, and slowly opening and closing your jaw. [7] X Research source
Since meditation is meant to promote mindfulness, or the state of being present and mindful of the moment you are in, any kind of music can help. Be mindful and aware of how the music makes you feel, and what you are thinking while you listen to it. [8] X Research source If you do have trouble meditating with music that has lyrics or loud instruments, try the more traditional meditation music, like instrumental music, meditation bells, or nature sounds. [9] X Research source
Listening to music, all on its own, can be seen as a form of meditation. By focusing on it and being aware of yourself and your thoughts while you listen, you are essentially practicing mindfulness meditation in the process. [10] X Research source
There have been studies that showed that listening to music you enjoy can help your mental state and heal psychological wounds, so using music you love during meditation could be a positive addition to the practice. [12] X Research source
Taking a few long, slow, deep breaths can help you get started when you meditate. Focus on the part of your body where the breath is most easily felt, be it your nose, your chest, or your belly. Acknowledge the feeling of the breath coming and going from this spot. [13] X Research source You can even try using music with a tempo that allows you to align your breaths with the music.
The important thing with meditation is being able to redirect your thoughts back to your focus once you realize you have moved away from it. Don’t beat yourself up if you have trouble keeping your focus, just work towards redirecting it when you do lose it. [14] X Research source
Different types of meditation include sound meditation, where you would repeat a personal mantra to yourself over and over, and mindfulness meditation, which focuses on breath and feeling. [15] X Research source
You don’t always have to use music traditionally associated with meditation, like nature sounds or chanting. You can use whatever music you are most comfortable listening to, even if that music is heavy metal! If you can relax and focus and gain insight while listening, then you can use it while meditating. [16] X Research source
This might take some guessing and testing. Just like you will want to try different kinds of music, you will want to try different volumes as well. Make sure you aren’t listening too loudly as to hurt your ears or become uncomfortable, but not too quietly that you can’t hear it at all.
The internet is a great resource for e-books and podcasts that can help you learn both how to meditate and how to incorporate music into your sessions. There are also podcasts and digital albums that can be used for guided meditation, to listen to while you meditate. [17] X Research source
