I prefer to sit in silence but that's just me. Background noise usually draws my attention from what I'm trying to do. I just ask mentally what I need to do for myself in regards to my goals. Also asking before I sleep helps me, I asked the other night for what was causing me to feel down and I had a dream related to it, turned out it was jealousy in another aspect of my life. It's helped me so much.
It Is Not What Happens To You, It Is How You Respond To It.