By Robert Hentschel
There is a lot of talk nowadays about meditation and its benefits. Despite all the hype, though, many people who start meditating quickly give up because, rather than experiencing the touted benefits, all they experience are difficulty and frustration.
Below are seven of the most common challenges encountered in meditation, along with how you can overcome them to get your meditation practice back on track.
No.1: You’re not consistent in your practice
Meditation is most effective when it is practiced regularly. Meditate every day, whether you feel like it or not. In this way you are building a habit. Keeping to a set time is also a good idea – first thing in the morning or last thing at night are great times for meditating.
No.2: You’re meditating in the wrong environment
Noise, bright lights, people coming and going, and having your phone ringing are not conducive to good meditation, particularly when starting out. Find a place that is quiet and has dim lighting. Tell the people around you not to disturb you while you meditate. Turn your phone off and leave it in another room.
No.3: You’re falling asleep
If you’re tired, the obvious solution is to get more sleep. If you’re meditating lying down, you’re probably becoming too relaxed, so change to a seated position. Lastly, you might be falling asleep or “zoning out” because your ego doesn’t want to relinquish control. In which case, simply continue showing up for your meditation session day after day regardless, and eventually that situation will change.
No.4: Your body isn’t set up properly
The mind quietens when the body is set up correctly. Most meditators adopt some form of seated posture. Whichever posture you choose, ensure that you are relaxed, your hips are positioned higher than your knees, your spine is gently elongated, and you are not leaning forward or backward or to one side. Rest your hands loosely in your lap or on your knees. Breathe gently in and out through your nose, and breathe into the belly rather than the chest. Lightly close your eyelids or, if you prefer, have your eyes very slightly open.
No.5: You’re doing the wrong type of meditation
Different meditation techniques have different purposes, so you’ll want to find one that best suits your objective. For example, if your reason for meditating is to relax and let go of some tension, then a guided meditation might suit you. But that guided meditation isn’t going to work so well for you if your aim is to develop mindfulness, or to gain insight into the Self. To achieve those goals, you’ll need to try something else.
No.6: You have more thoughts than before and/or you can’t stop your thoughts
Perhaps you feel you’re having more thoughts since beginning meditation than you did prior. The reality is that you’ve had these thoughts all along, but are noticing them now because you’ve started paying attention to them. Maybe you think that meditating means you have to stop your thoughts and you’ve tried, but can’t. That’s not surprising, because actively trying to stop your thoughts doesn’t work. Instead, as you notice thoughts arising, try using your awareness to discover where they arise from and where they disappear to. Over time you will notice your mind becoming quieter.
No.7: You have inappropriate expectations
If you think that meditating for 20 minutes a day on and off for a few weeks will turn you into a zen master, you will be sorely disappointed. In fact, any expectations about what should happen during your meditation, or as a result of your meditation, will get in your way. Let go of those expectations and just stay present to what is actually occurring in the moment.
Meditation is relatively simple, but not necessarily easy. It requires discipline and dedication, but the effort is worthwhile. Keeping the above seven points in mind will help you on your journey.
Featured image: Meditation by the lake. Photo: Nat Sakunworarat/CC/PublicDomainPictures
