7 Common Obstacles to Meditation
Overcoming your initial roadblocks in meditation practice is often part of the challenge to getting started and staying committed. The most common reasons I hear why people don’t try to meditate (including myself if someone mentioned it to me all those years ago!) are:
I don't have time for it
I can't sit still
My mind won't stop racing
These are normal responses and should not be a reason to give up.
There are also common myths like meditation is about not thinking - this is not true and impossible!
Following are some solutions to the most common obstacles faced during meditation:
1. Restlessness
Feeling restless, getting distracted or having your mind wander off is a very common response during meditation, especially if you are not used to sitting still for long periods. It can also be your mind's resistance to just “being” instead of "doing" or the perfect opportunity for it to start taking over as you have let your guard down.
We lose half our waking hours lost in thought and most of those are the same ones we had yesterday!
The danger of letting your mind wander is that overthinking the past can cause depression and worrying about the future can cause anxiety.
Solutions to try:
Go for a walk or do some yoga or dancing to release energy.
Shake your arms and your legs before you sit down (each one 10 times separately).
Put your hands on your belly and focus on the sensation of it expanding and relaxing with each breath (counting each breath helps distract the mind too).
Repeat a mantra like “I am breathing in, I am breathing out”.
Meditations to try – breath, mantra, finger labyrinth
2. Drowsiness
Sleepiness or falling asleep during meditation is fine, if you are listening to a meditation at night with the specific goal of getting a restful sleep. And it doesn't matter if you fall asleep before the meditation has ended - you have heard what you needed to. At any other time, the goal is to be relaxed during meditation but also aware otherwise you may as well be sleeping which though essential has different benefits to meditation
During sleep the nervous system shuts down, your muscles are relaxed and your consciousness suspended. During meditation, ideally, the muscles are relaxed but the mind is focused on the task of meditating. Both facilitate a reduction in the stress hormone cortisol but practising meditation properly gives your body an extra healing boost and rest in between sleep and redirects the neural pathways so you can process thoughts and emotions with greater awareness and less stress. Think of it as telling a bed time story to a child before they nod off.
If you keep falling asleep during meditation it’s usually just a sign that you need more rest.
Other solutions to try:
Try meditating in a location other than your bedroom (as your brain tends to associate this room with sleep).
Try a sitting posture rather than lying down.
Do some stretches or go for a walk before meditating.
Avoid eating and drinking before meditating
Meditations to try – mantra, mala beads, walking
3. Physical discomfort
Quite often we can go throughout our day holding tension in areas like our shoulders (drop them now) and jaw (release it now) without even noticing it until it’s too late. It can be very difficult to focus your mind if you are feeling the tension in your body.
Just like the mind wandering off in thought when you sit and do nothing, sometimes these sensations in the body can suddenly grab your attention when you try to sit still. Or you’ve been ignoring something your body has been trying to tell you so it takes this opportunity to highlight it.
A little bit of discomfort is okay to keep you awake and aware, but too much pain will distract you from your meditation practice and its benefits. You don’t need to sit in lotus position or with your legs crossed to meditate!
When I began practising meditation I was suffering from chronic back pain and the only way I could sit comfortably was in one of those beach chairs/pool loungers. Then I moved to a meditation stool so have a look around for props that might suit you. Alternatively, just sit in a chair with your feet flat on the floor if you can only lie down then lie down.
Other solutions to try:
Stretch before meditating.
Focus on the area and with each out-breath release some of the sensation that is taking your attention away.
Clench and relax each muscle group working your way from your face to your toes.
Massage, scratch, or rub the area if need be
Meditations to try – body scan, relaxation, breath
4. Disengagement
It is normal to feel sensations of floating or drifting off sometimes when you are feeling deeply relaxed and your breathing and heart rate have slowed down. However, meditation is a means to embrace and accept life rather than escape reality. We become more conscious of our surroundings and ourselves, not unconscious of them so to do this we need to remain aware during meditation.
It’s also important not to get to attached to that lovely sensation (shift in consciousness stage) so you don’t get disappointed if you don’t feel it next time.
Solutions to try:
Keep your feet touching the ground.
Focus on your breathing
Avoid eating or drinking before meditating.
Meditate where there is sound, e.g. outdoors
Meditations to try – mantra, insight, walking
5. Hyperventilation or Hypoventilation
Changes in your breathing pattern can result in decreased (hyper) or increased (hypo) levels of carbon dioxide (Co2), which can cause dizziness and anxiety.
When we are stressed or fearful we tend to breath quick and shallow in and out of the mouth which doesn’t allow enough oxygen into the lungs or the effective removal of Co2.
The way you breathe in is the key to lowering your heart rate and calming the mind and body. Breathing in through the nose (rather than the mouth) is what does this.
Solutions to try:
Breathe in and out through your nostrils, counting each breath to 10.
Breathe in through the nose and out through your mouth as though you are holding a straw between your lips.
Do not try to hold your breath or breathe deeply – aim for longer and slower.
Try counting the duration of your breath, e.g. in 2,3,4, out 2,3,4 (at your pace).
Meditations to try – breath, body scan, movement (yoga, tai chi, qigong)
6. Emotional Reactions
Emotions are energy in the body that need to be released and are and are a normal part of everyday life. Trying to hold them in can cause distraction, fatigue, injury and illness.
It is common for emotions and thoughts to arise when sitting for long periods without the distractions of keeping busy. Crying, laughing, and farting are signs of releasing tension and will usually clear as you continue.
Solutions to try:
Allow the emotional energy to release rather than trying to keep it in.
If it becomes too intense, stop and continue later when you have processed or released the emotion.
Be gentle and kind to yourself.
If persistent thoughts or emotions affect your ability to enjoy everyday life or function correctly, please seek professional counselling services.
Meditations to try – visualisation, breath, body scan
7. Negative Associations
“Self-care helps to prevent stress and anxiety. By incorporating self-care activities into your regular routine, like going for a walk or socialising with friends, you give your body and mind time to rest, reset, and rejuvenate, so you can avoid or reduce the symptoms of stress and anxiety.” Black Dog Institute
Feeling guilty at taking this time out for yourself or being perceived as spending time doing nothing can hinder your progress.
Remind yourself:
Self-care is vital for physical and mental wellbeing and conducive to harmonious relationships.
If you do not look after yourself, it will hamper your care for others and even your performance at work, home or sport.,
Meditation can help you be more productive as it develops greater focus and clarity.
Just like physical exercise, the key to maximising the benefits of meditation is consistency, and the longer you meditate, the greater the benefits be.
Meditations to try – breath, sound, walking
If you're looking for a simple but effective way to boost your health and wellbeing, mindfulness meditation may be something that changes your life and is worth the obstacles!
From improving your physical and mental wellbeing to reducing stress and anxiety, there are countless benefits of taking time each day just for yourself. By focussing on what you can control in your life and removing your self-imposed limitations, you can achieve anything you set out to do in a more effortless and less stressful manner.
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