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What Is White Noise and How Can It Help With Mindfulness?

White noise may help your mindfulness practice. Mental and emotional health is crucial in a society rattled by the COVID-19 epidemic and the 2022 Russia-Ukraine conflict. Mindfulness may help us achieve serenity and lessen stress.

This post discusses white noise and mindfulness. We’ll discuss white noise’s science, advantages, and how to use it in your mindfulness practice. I used white noise in my mindfulness practice to soothe my worry throughout the epidemic.

White noise covers all frequencies and masks undesirable noises. Like a fan, static, or ocean waves. White noise reduces anxiety, improves sleep, and boosts productivity, according to research. White noise during mindfulness meditation helps you relax and remain present.

We’ll discuss natural sounds and binaural beats as white noise in this piece. We’ll also discuss popular white noise devices, apps, and how to make your own. This essay will explain what is white noise and how it may benefit your mindfulness practice. Let’s begin!

Closeup of wave at ocean, sunset at the beach, Florida - Image, white noise, ocean waves
Photo Credits By Pexels

What Is White Noise?

Do distracting sounds make it hard to focus? If so, white noise may be ideal for you. White noise, a calming hum that encompasses all frequencies at equal amplitude, may be useful in many circumstances.

Meditation employs white noise often. White noise while meditation might help you concentrate. This may aid elderly persons with cognitive problems who have trouble focusing.

White noise has several advantages according to research. In 2015, the “Journal of Caring Sciences” discovered that white noise reduces anxiety and tension in coronary angiography patients. White noise improves sleep quality and reduces tiredness in shift workers, according to a 2016 “Journal of Occupational and Environmental Medicine” research.

White noise improves attention, relaxation, and pain alleviation. In 2014, the “Journal of Pain and Symptom Management” discovered that white noise helped minimize colonoscopy pain.

But how can you implement this new technique into your daily meditation sessions, or even in general? Well, let’s explore the top


Use a White Noise Machine or App

White noise machines and apps may provide a peaceful, steady sound to help you concentrate during meditation.

Marpac Dohm Classic white noise machines are among the most popular options. This gadget makes a soothing, natural sound. A fan creates a relaxing hum that may be changed in volume and tone.

The computerized LectroFan creates a variety of white noise noises. This portable gadget is helpful for meditation, sleeping, learning, and more.

White noise applications are available for smartphones and tablets for meditation. White Noise Lite, SimplyNoise, and myNoise are popular. These applications give rain, ocean waves, and cat purring as white noise.

White noise devices and applications have been proven to improve meditation. In 2014, the “Journal of Behavioral Medicine” discovered that white noise improves cognitive function and reduces stress. White noise improved sleep quality and decreased overnight awakenings in a 2018 “Journal of Sleep Research” research.

White noise machines or apps may improve meditation sessions. You’ll discover a solution among the various choices. Why not try it to enhance your practice?

Man listening to a recorded white noise
Photo Credits By Unsplash

Create Your Own White Noise

Each meditation session may have its own white noise based on your preferences. This may help customize your meditation sound – and it might actually become fun!

Fans and air purifiers may emit white noise. These gadgets provide a soothing sound that might help you concentrate. Adjust the fan speed or air purifier settings for your preferred sound.

Alternatively, you can also use a white noise generator app or website. These tools let you blend white noise sounds like rain, thunder, and waves. Customize white noise by adjusting sound volume and tone.

Recording environmental noises may also generate white noise. You may record a nearby stream, fire, or birds chirping outside your window. Play these sounds during meditation to relax.

Meditation benefits from making your own white noise, according to research. In 2014, the “Journal of the Acoustical Society of America” revealed that personalized soundscapes increase mood and relaxation. Nature noises lower stress and increase cognitive function, according to a 2019 “International Journal of Environmental Research and Public Health” research.

Creating your own white noise may be enjoyable and useful for meditation. Whether you use a fan, a white noise app, or your own noises, you’ll find a solution.

RELATED: What Is Mindfulness all About? 6 Things Everybody Should Know


Use Nature Sounds

Nature sounds are ideal white noise for meditation beginners. Nature’s peaceful noises help you meditate and relax. Nature noises lower stress, increase happiness and boost cognition, according to research. In 2019, the “International Journal of Environmental Research and Public Health” reported that natural noises lower stress and increase cognition.

Here are three ways to meditate with natural sounds:

  • Employ a natural sounds app: Several applications provide various nature sounds. These applications let you adjust music volume and tone to relax.
  • Go outside: If you have a peaceful outdoor location, meditate outdoors to appreciate the natural noises. Birds singing, plants rustling, and water running may increase meditation.
  • Record your natural sounds: If you have a special outdoor space, try capturing its sounds for meditation. These might be beach waves, forest birds, or mountain brooks.

You may relax and concentrate during meditation by adding natural sounds. There are various ways to include nature’s calming sounds in your practice.

You Might Also Like: 5 Great Physical Activities to Help You Relax in Retirement 


Try Headphones

Headphones help concentrate and immerse your meditation practice. Headphones let you completely enjoy white noise by blocking out distractions. Headphones improve meditation, according to research. In 2015, the “Journal of Psychophysiology” reported that binaural beats, headphones that generate separate tones in each ear, may improve meditation and decrease anxiety.

Not sure where to start? Here are three tips that helped me make the right decisions when choosing headphones for meditation:

  • Employ a white noise app: Several applications provide a range of noises. Using headphones, these applications offer a relaxing meditation experience.
  • Employ guided meditation recordings: Headphone-compatible guided meditation tracks may improve your meditation practice. This enhances immersion and lets you concentrate on the instructions.
  • Try binaural beats: Weird as it may sound, headphones with distinct tones in each ear might boost meditation and decrease anxiety. Several meditation applications and CDs feature binaural beats. You’ll find plenty of resources online!

You may relax and concentrate on your meditation practice by utilizing headphones. Binaural rhythms, guided meditation, and white noise apps are all choices.


Your Takeaway

This blog article should have educated you on the advantages of using white noise in mindfulness. Taking care of our mental and emotional health is crucial after the 2022 Russia-Ukraine conflict and the COVID-19 pandemic.

White noise helps you relax and concentrate during mindfulness practice. White noise comes in various forms, from natural sounds to binaural beats. It’s simple to discover one that works for you.

Mindfulness is about being present with distractions and tensions and finding calm in turmoil. Jon Kabat-Zinn stated, “You can’t stop the waves, but you can learn to surf.”

White noise may help you concentrate and relax, whether you’re a beginner or an experienced meditator. Try some of these white noise suggestions to boost your mindfulness practice.

Thanks for reading, and we hope this piece inspires you to further your mindfulness practice.

Do you have any tips and tricks you’d like to share with our community? If so, please comment below and tell us about your experiences. Let’s build a happy, confident world together starting here at Mindful Captain!

Passionate about cognitive psychology and data research, Tudor aims to highlight the importance of prioritizing self-care regardless of age, gender, or nationality. For over two years, he has been prioritizing extensive research in mindfulness and meditation techniques delivered to everyday people in a simple, meaningful manner.

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