Embrace Imperfection, Navigate Distractions, Let Peace Arise From Chaos.
In our previous post we looked at ways to start meditating. You might have already tried and encountered some of the obstacles we will discuss in this post.
Embarking on a journey of meditation can seem daunting for beginners. Despite its simplicity, meditation often presents barriers and challenges that can deter even the most enthusiastic individuals. Let’s delve into these hurdles and explore strategies to overcome them, smoothing your path to a fulfilling meditation practice.
Understanding Expectations
When beginning a meditation practice, it is natural to have expectations about the process and the results. You may have heard about the profound benefits of meditation—increased focus, decreased stress, improved emotional well-being—and are eager to experience these benefits yourself. These expectations, while not inherently negative, can sometimes become a barrier to effective practice.
The first thing to understand about meditation is that it’s not a quick fix. The benefits of meditation are often subtle and accrue over time. It’s more like watering a plant than flipping a switch. You may not notice dramatic changes immediately, but over weeks and months, the cumulative effects can be significant.
A common misconception in beginners is that they try to eliminate or change negative or less charitable thoughts. And when they find that they can’t, they can get frustrated and believe they can’t meditate. But thoughts are a natural part of the human mind. In meditation, we’re not trying to stop thoughts, but to be aware of them and start to change our relationship with them.
Therefore, it’s essential to approach meditation with a sense of patience and kindness towards yourself. Some days, meditation will feel easy and peaceful. Other days, it might feel difficult and frustrating. Both experiences are a normal part of the practice. The most important thing is to keep practicing, regardless of how each individual session goes.
Understanding these aspects of meditation can help you set realistic expectations for your practice. This, in turn, can make your practice more enjoyable and sustainable in the long term.
The Challenge of Consistency
Consistency is another hurdle for those new to meditation. Much like physical exercise, meditation reaps the most benefits when practiced regularly. Just as we can’t expect to get fit from going to the gym once, we can’t expect to experience the full benefits of meditation from a single session. The transformative power of meditation lies in its regular practice.
However, finding the time and commitment to meditate consistently can be difficult in our busy, modern lives. It’s easy to skip a session when we’re tired, busy or not in the mood, but these missed sessions can quickly add up and hinder progress.
There are a few strategies you can try to help overcome this barrier:
1. Start small: You don’t need to meditate for an hour a day to see benefits. Even a few minutes each day can make a difference. Starting with small, manageable sessions can help make the practice less daunting and easier to stick to.
2. Establish a routine: Try to meditate at the same time each day to make it a part of your daily routine. This could be first thing in the morning, during a lunch break, or before bed.
3. Create a Dedicated Space: If you are able, you could create a dedicated space in your home for meditation. This can help signal to your mind that it’s time to meditate and reduce potential distractions. But remember, being away from your dedicated space doesn’t mean you can’t practice. Meditation can be practiced anywhere and anytime, except when driving, operating machinery or performing any other action that requires full concentration.
4. Be Flexible: If you miss a session, don’t be hard on yourself. The goal is regular practice, not perfect attendance. Just get back to it the next day.
5. Use a meditation app: There are many great meditation apps available that can remind you to meditate and guide you through sessions.
Remember, consistency in meditation is about developing a habit and making it a regular part of your life. It’s about quality, not quantity. Even short, daily practices can lead to profound changes over time.
Suzanne Giesemann offers a 3 minute meditation called A Sip of the Divine. It is a very easy way to begin a regular practice of meditating. And anyone can find 3 minutes a day to meditate.
Dealing with Distractions
The modern world is filled with distractions. From the buzz of technology to the chaos of everyday life, it can be challenging to find a moment of quiet. Don’t let this deter you. Meditation isn’t about eliminating all distractions; it’s about learning to focus despite them. Here are some suggestions on ways of dealing with these distractions.
1. External distractions: These are the distractions that happen around us. It could be noise from the street, someone talking in the next room, or a buzzing phone. The key to dealing with external distractions is to create an environment conducive to meditation. Find a quiet space where you won’t be disturbed, turn off your phone or put it on silent, and let others know you need this time for yourself. However, it’s also important to note that some external distractions are unavoidable. In such cases, try to incorporate the distraction into your meditation by simply acknowledging the noise and then returning your focus to your breath or chosen point of focus.
2. Internal distractions: These are the thoughts, feelings, and physical sensations that arise during meditation. You might find your mind wandering to your to-do list, a recent argument, or a pain in your back. I often find I get an itchy nose when beginning a meditation. The key to dealing with internal distractions is to practice non-judgmental observation. Acknowledge whatever thought or feeling has arisen, and then gently bring your focus back to your meditation. Remember, the goal of meditation isn’t to stop thoughts or feelings, but to change our relationship with them.
Overcoming distractions in meditation is a practice in itself. With time and patience, you’ll find that you become less easily distracted and more able to return your focus to your meditation. Remember, the goal isn’t to eliminate distractions completely (an impossible task), but to become more skillful in handling them.
Physical Discomfort
Sitting still for extended periods can be uncomfortable, especially for beginners. It’s essential to find a comfortable posture that you can maintain for the duration of your meditation. Remember, meditation can be practiced in many postures: sitting, lying down, standing, or even walking. Listen to your body and adjust your position as needed. Adjusting your position doesn’t mean you have to start again. Just accept the need to reposition, do it and then move on with your meditation. Remember at the start you are not aiming for a deep and meaningful meditation, but establishing the basis of a practice, a habit if you like, that you can build on as your confidence and skill increase.
Fear of Doing it “Wrong”
Many beginners worry about “doing it wrong.” Remember, there’s no “right” or “wrong” way to meditate. The purpose of meditation is to cultivate mindfulness and awareness. If you find yourself lost in thought, gently return your focus without judgment. If you find yourself turning over a worry in your mind, gently tell yourself that this thought can be dealt with at a later time. This is not the time for worries, but a time to let go. Each return to focus is a moment of mindfulness, a signal to your mind that this is what you want to do when you sit to meditate. You are essentially giving your mind permission to let go for a few minutes a day. Remember, this is your practice, your meditation so give yourself permission to do it your way.
Meditation is a deeply personal journey, and it’s natural to encounter challenges along the way. By acknowledging these potential barriers and arming yourself with strategies to overcome them, you can approach your practice with greater confidence and ease. Remember, the path to mindfulness is not always smooth, but each step, no matter how small, brings you closer to inner peace and self-understanding.
