8 Solutions to Problems you Experience when Learning to Meditate

Have you ever tried to meditate but you can’t seem to focus? Or you think being still to meditate is boring? There are a few common problems that arise when you start to meditate, so we have a few tips to help you overcome the most common challenges.

Boredom 

·     Acknowledge the feeling -when the feeling of boredom arises, accept that it has occurred and let it be. 

·     Awareness of thoughts-become aware of the thoughts that relate to boredom, which include: “What’s the point of doing this?”, “When is it over?”, “I can’t be bothered.”, “This is a waste of time.” 

·     Focus on the breath- notice the breath and observe the change in boredom. 

·     Take a step back- there is a difference between being bored as compared to simply observing it. Take this third-party perspective and observe the boredom within you as if it were separate from the self. 

Restlessness

·     Begin with mindful movement- to calm the mind for a seated or lying down meditation, begin with movement of some kind (e.g., mindful walking or mindful yoga). 

·     Observe without reaction- observe the feeling without reaction. Notice what the mind wants but continue to sit. This practice disciplines the mind. You are in control of your mind, not the other way around. 

Sleepiness

·       Get enough sleep- getting enough sleep will prevent increased drowsiness during meditation. 

·       Have a small snack- if hunger arises pre-meditation, have a small snack instead of a full meal. 

·       Intermittent standing postures- include small breaks from sitting or lying down by practicing mindful stretching, mindful yoga, mindful tai chi, or mindful walking. 

·       Time of day- experiment with meditating at various times of the day. Some people are more alert in the mornings while other people are more alert in the evenings. Experiment to find the time that is right for you. 

·       Eyes open- opening the eyes during meditation can help ground us and stay alert but adopt a mindful-gaze. Look through the eyes with a relaxed gaze to avoid being distracted by the surroundings. 

·       Recognise the feeling- the act of noticing drowsiness can help the mind refocus. Adopt the observing state of mind. 

Low Enthusiasm

·       Mix it up- choose a different meditation practice for each time you meditate. 

·       Find companions- join a meditation group. 

·       Spice it up- attend a retreat, course, or workshop. 

·       Embody your practice- use different meditation postures- standing, walking, sitting, lying down. 

·       Step out of the ordinary- change the time of the day that you meditate. 

·       Dive in and submerge yourself - have a full day of mindfulness. Treat yourself to a full day of practice, from the time 

·       Get educated- contact a mindfulness meditation teacher for advice. 

·       Seek guidance- find a mentor with whom you will practice and discuss meditation. 

Distractions

External 

·       Turn off all electronics: phones, computers, televisions, anything that can buzz or beep. 

·       Ask everyone in the household to respect your quiet time. 

Internal 

·       Dealing with an urgent or important matter before meditating can allow the mind to be at ease. 

·       Act as though thoughts are separate from the self. You can do this by experiencing the thoughts in the mind like clouds moving through the sky. Notice what this separation from thoughts feels like. 

·       Embrace the thoughts you have as if they were guests to your house party. Welcome them and notice how you feel. 

·       Be patient with yourself as the mind thinks. Say “thinking” or “planning” to yourself when a thought occurs. Then gently bring attention back to the focus of the meditation. 

Tension

·       Awareness- become aware of where the tension, stress, or anxiety is being held in the body. 

·       Observing and naming- name a colour, shape, size, and texture of the tension, stress, or anxiety that you feel. 

·       Curiosity- be curious and see what the feeling is trying to tell you. This can be anything. There isn’t a right answer. 

·       Breathe- breathe into the tension, stress, or anxiety. Let yourself feel it deeply, as it is, without pushing it away. Fighting it will only make it come back ten times stronger. Acceptance will allow it to pass right through you. 

Physical Discomfort

·       Comfortable discomfort - sit on a pillow on the ground and try cushions of different sizes. If seated in a chair, place a cushion behind the back to release pressure or tension. 

·       Mindful movement- stretch the legs by mindfully standing up, stretching, and sitting back down. 

·       Elevate- while sitting on a chair, raise the legs by placing them on another chair or on a pile of books. 

·       Centered balance- if sitting in an angle, lean forwards and backwards to find the midpoint. 

·       Posture perfect- have a friend, family member, or mentor check your posture to see if your back is straight. 

·       Relaxed posture- sit straight without straining. 

Unhelpful Thoughts

·       “I can’t stop my thoughts”- meditation does not require you to stop your thoughts; instead, it is about increasing awareness of thought with a third-party (detached) perspective. 

·       “I can’t sit still”- mediation does not require stillness. Strategies have been developed to incorporate movement into meditation. 

·       “I don’t have the patience” - try practicing for at least a month to build patience. Patience comes with practice. 

·       “This isn’t for me”- how do you know? Is once or twice enough of a try? Try practicing consistently for at least a month before determining if it is right for you. 

·       “This isn’t helping me” - take note of the thought and go back to the breath. Remember, to get the benefits, it takes time. 

·       “This is a waste of my time”- is it? Many studies have reported the positive benefits of mindfulness meditation. With the right mindset, you can become aware of the benefits, which prove that it is not a waste of time. Once again, to gain results, mindfulness takes time. 

Now that you have multiple solutions for the most common problems experienced when beginning to meditate, you should be able to easily make a new mindful habit. May your meditations bring you calm mind and happy hearts.