Have you ever sat down to meditate, only to feel more restless and distracted than before? You are not alone. The benefits of meditation are mind-blowing. Reduced anxiety, improved health, stronger social connections – the list goes on. So, why is it so hard to sit still and meditate? And how can you make it easier for yourself? Let’s get to know more.
The Biggest Myths About Meditation
Many people give up on meditation after just one try. They think they are doing it wrong because they can not stop their thoughts. But here’s the truth: You are not supposed to stop thinking. Tara Brach, a psychologist and renowned meditation teacher, puts it simply: “The mind generates thoughts the way the body creates enzymes. Meditation is about getting larger than your thoughts and observing them.”
Here’s the good news: There’s no right or wrong way to meditate. Brach emphasizes that the key is to relax and focus on the present moment. Feel your breath pass through your nostrils, listen to a guided recording, scan your body from head to toe, or repeat a loving phrase to yourself.
Sit on the floor, in a chair, or on a cushion. Can’t get comfortable? Lie down. You do not even need to close your eyes, though it can help. Start with a goal that feels achievable, even if it is just a few minutes.
“You can customize it to who you are,” says Brach, author of several books on meditation. “Start with the most you can comfortably do without feeling like you want to quit.”
John Mitchell, an associate professor at Duke University, suggests starting small. The goal is to make meditation a regular part of your routine, focusing on the quality of your practice rather than the length.
“The question is, what can we do to create success and build momentum without feeling like we are failing right away?” Mitchell asks. Start with what feels manageable and build from there.
Can’t Sit Still? Here’s What to Do
It is completely normal to get distracted or feel restless when you meditate. When this happens, notice the thought or urge, acknowledge it, and gently bring your attention back to your focus point. Instead of judging yourself, get curious about your restlessness. Ask yourself, “What does it feel like to want to jump out of my skin?”
Then, take a long, deep breath, and try sitting for one more minute. If you still feel restless, move mindfully. Stand up, stretch lightly, take a deep breath, and then sit again. Over time, this sense of restlessness will change and evolve, says Brach.
If sitting still becomes too uncomfortable, consider a slow, meditative walk. Stay alert but calm, focusing on the sounds, sights, and smells around you, or the sensation of the wind and sun on your face. “You are not restricted,” says Mitchell. “You do not have to sit there in silence all the time.”
The Hidden Benefits of Meditation
After your first session, you’ll likely feel calmer, regardless of its length. However, to fully reap the benefits of meditation, consistency is key, much like exercise. Regular meditation can help reduce stress and anxiety, improve emotional health, enhance self-awareness, lengthen attention span, and even improve sleep.
Moreover, meditation can increase feelings of kindness and connection to others. It is a powerful tool for improving overall well-being and building a happier, more peaceful life.
Meditation does not have to be a one-size-fits-all practice. There are numerous ways to meditate, so it is important to find what works best for you. Whether it is sitting in silence, guided meditations, or even mindful walking, the goal is to make meditation a comfortable and regular part of your life.
Sticking with meditation can feel daunting, especially if sitting still does not come naturally to you. But by starting small, focusing on quality over quantity, and being patient with yourself, you can overcome the initial hurdles. Remember, there is no right or wrong way to meditate.
It is about finding what works best for you and making it a regular part of your routine. The benefits of meditation are well worth the effort, bringing more peace, joy, and connection into your life. So, why not give it a try? You might just find that it is easier – and more rewarding – than you ever imagined.
