Some of us struggle to fit our meditation sessions in, constantly finding our peace interrupted. Others find the opportunity but then struggle to complete the session. Some worry that they haven’t done it right. When you find yourself alone in the quiet of a meditation session it is easy to worry about all sorts of things, even the meditation itself! Here are five problems solvers to get you relaxing into your meditation…
1) Finding The Time
Fix: Get up early to do your meditation. Do it before the rest of the world can interrupt. The 20 minutes sleep that you lose will more than be made up for by the revitalisation you get from the meditation. By doing your session first thing, you will get maximum benefit, it will set you off on the path for a mindful day.
Fix: Make sure you are sitting with your back straight so that you are not too relaxed. If you lie to meditate this is more likely to make you sleepy. Whilst you are doing the meditation picture a bright light bulb above your head each time you feel yourself drifting, it really helps to keep you focused. Sleepiness in your meditation can be a sign that you are over tired so perhaps try to get to bed a little earlier.
Fix: Many people find that as soon as they try and sit the get an itch on their nose or they feel a hair on their face. There are two choices here. You can make the decision to rectify what is wrong, consciously scratch your nose or move the hair and then replace your hand on you leg and continue. As long as you are aware of your movement and you have made the decision to move then this is fine. Or you can chose to focus all of your attention on the problem area. Be genuinely interested in the sensation and sit with it. soon enough your mind will have wandered from this area of focus and when you notice this bring your attention back to the breath and to the meditation exercise.
4) A Racing Mind
Fix: This is probably the whole reason that you are meditating so in some ways it shouldn’t be on the list! Most of us have very busy minds and by meditating we are training the brain so that we can slow our thoughts and give our minds a break. So don’t give up because you find your mind is too hectic, make this your resolve to do more! Each time your mind wanders simply bring your attention back to your breath. Never tell yourself off for the mind wandering, it is the wandering that allows us to train the brain, without it there would be no need!
Fix: Simply reassurance. You are doing it right. Nothing magical is supposed to happen. You are in the process of learning to be with what is. Notice the thoughts that are telling you that you are bored. Then return your attention to your breath. Carry on with your exercise. Again this is just another distraction that you learn to sit with through practise.
Finally realise that there are no good or bad meditation sessions. They will all be different. Try not to judge each one in terms of it being successful, try to think about how your mind was before you started and how it was afterwards. Use this as in indicator as to how you are feeling at the moment. If you are particularly stressed perhaps try to fit another session in sooner than you would have.