Is it better to meditate with sound or in silence?

One of the questions I'm asked most often is:

"Is it better to meditate with sound or in silence?"

The research suggests the answer is... it depends.

A 2019 pilot study comparing different auditory environments during mindfulness meditation found that experienced meditators tended to prefer silence, while newer meditators preferred music without a distinct melody over silence or more structured musical compositions. Researchers suggested that simpler, less melodic soundscapes may support meditation without competing for attention.

This mirrors what I've observed after guiding thousands of sound meditations over the past two decades.

Sound isn't a replacement for silence.

It's a bridge.

For many people, especially when beginning a meditation practice, intentional sound offers the mind something gentle to rest upon. As our capacity for listening deepens, we often become more comfortable meeting silence itself.

The goal isn't to become dependent on sound.

The goal is to cultivate the quality of attention that sound can help reveal.

Whether you meditate with crystal singing bowls, nature sounds, your own breath, or complete silence, the practice is the same:

To listen.

To notice.

To return.