In my previous post I explained a very simple meditation technique to try. Whether you're a complete beginner to meditation or a pro there will always be times you experience problems when trying to meditate. Frustrating though it may be it is a completely normal occurence. Sometimes you can overcome it on your next attempt. Sometimes you may experience problems for a longer time. No matter what the problem is and how frustrating it becomes you are not alone. It is perfectly normal. It doesn't mean your no good at it or that meditation isn't for you. So let's take a look at a few of the more common problems people can face during meditation.
Being Unable To Get Or Remain Comfortable
Some meditations can take a while, it's not uncommon for meditation sessions to last thirty, forty-five or even sixty minutes in length. Naturally it can be very difficult to remain comfortable for such an amount of time. During meditation you shouldn't be experiencing pain or discomfort. If you are then you are in the wrong position.
The lotus position is probably the most well cited position for meditation, yet it doesn't suit everyone. It takes a lot of practice to be able to master the lotus position without feeling pain or discomfort. It can cause a lot of tension and pain in the hips and ankles if you are not used to it. If it is really uncomfortable try the half lotus position, if that is still causing discomfort try just crossing your legs instead.
If you do find yourself sitting on the floor try sitting on a large pillow for added comfort.
Sitting on the floor isn't for everyone. If you get a backache or find yourself slouching try sitting in a comfortable chair. It is perfectly acceptable to meditate in a chair with both feet flat on the floor and your hands resting on your lap.
Many people, myself included find it easier to meditate when lying down. You can do this on a yoga mat with a pillow if you wish or by lying on your sofa or your bed. Whichever is going to make you more comfortable.
Finding Time To Practice Meditation
These are busy times we live in so it can be common for you to struggle to find the time to meditate. Meditation is most beneficial when practiced every day. If you can't manage it everyday, then try to do it every other day or even just once a week to begin with. It will still be beneficial to you, then as you get more used to it you can increase your sessions.
Finding the right time of day to meditate is a completely personal choice. For some people it works very well for them to meditate first thing in the morning. For others the afternoon works better. If you are busy during the day then there is absolutely no harm in meditating in the evenings. I find the afternoons a good time to meditate then I meditate again just before bed. If it works for you then stick with it. Meditating in bed just before going to sleep is beneficial to many as it'll help you go into a deeper more healing and peaceful sleep. Nighttime meditation isn't for everyone and if your just too tired at bedtime then don't attempt it and instead find a more suitable time.
Being Unable To Visualise Anything
This is more common a problem then you may think. In fact it is entirely normal with beginners and the more experienced. Many meditations involve you visualising something, if this is something you struggle with this will make meditation tricky for you. There are ways to overcome it. Go back to basics and try to visualise a colour, blue for example. Instead of just thinking of the colour blue try instead to think of something which is coloured blue, a clear blue sky, a deep blue sea, then combine the two so you'll see a crisp clear sky and a beautiful calm sea, add in an animal, a seagull perhaps or a dolphin, you become aware of fish in the sea, what colours are they? Then build on the scene you see.
If you still struggle and the above technique doesn't work then play some meditation music, or a cd of sounds of the sea. The sounds should work on your subconscious and you'll be imagining the scene. It's not your imagination you are visualising it.
If you can't visualise anything after attempting these techniques then accept that it isn't the right time for you. Try again in a few days or even in a week. Instead do a basic mantra meditation.
Being Unable To Quieten Your Mind
The one big problem everyone will undoubtedly face. I agree it is annoying. I sympathise, you settle down, begin your meditation and wham your minds wandering off elsewhere, thinking of other things, not concentrating. I've been there many times. There are ways to beat it. If you do find these interrupting thought patterns as you start to meditate, acknowledge the thought then let it pass. Do the same for any recurrent thoughts. If you can't settle your mind at all and it feels like it's spinning and full of every thought imaginable except for the one you should be focusing on, see in your mind a big wave crashing through your mind, washing the thoughts away. As it pulls back out to sea watch your thoughts disappear, on the next wave see clarity and clearness. Then try again. This technique works really well for me.
Falling Asleep During Meditation
Whoops! You fell asleep. I've done it. If this happens just accept that your body needed sleep at the time. If this happens regularly then try changing the position you meditate in or the time of day you practice. Once you find the right time this won't be a problem anymore.
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