Starting a meditation practice can be a daunting task, which is why we’ve put together a 30 Day Namaslay® Meditation Program on the YBC® App. It’s so easy to follow along without worrying about the what or how of it all. You simply look at the calendar and begin. We’re on Day 4, and I wanted to share five common meditation problems that so many people struggle with, and some solutions for overcoming them.
Five Meditation Problems and How to Fix Them
Laziness - The number one reason people meditate is because the “don’t have time” or they “can’t sit still.” Truly, the underlying issue is that we all have time (and if we don’t, we need to make more time), and if we can sit still in a car or sit still for a movie, we can sit still for meditation. Laziness, as harsh as it sounds, is the number one reason people don’t meditate. The antidote for this is:
Review the benefits of meditation regularly. This helps reinforce the why and can help keep you motivated.
Make a plan to practice. Just like with any new habit you’re trying to develop, you need to put in the time and work. Set up a schedule, make a plan, and stick to it.
Visualize your success. This is especially helpful if you’re a visual person - close your eyes and picture yourself calm, focused, centered, connected, and relaxed. These are all the effects you could experience from a solid meditation practice.
Enjoy the results. You will notice, perhaps even after the first practice, that things may begin to shift for you in a positive way. Don’t forget to stop and acknowledge those positive changes.
Forgetting - Either we forget to meditate, or we are meditating and forget the reason why. The antidote to this is to remember “the object” (the point of the style of the meditation you’re practicing). For example, if you’re practicing vipassana meditation, which is observation, come back to the goal of observation. Continually remind yourself when you find that your mind wanders. If it’s just a simple fact of forgetting to even sit down and practice, set an alarm on your phone and treat it like a meeting with your boss.
Mental Dullness and Agitation - One of the most common reasons people give up on meditation is that they get frustrated, agitated, and annoyed that they can’t seem to sit still. The antidote to this is the stay mindful, observe what’s going on without judgement, and focus on the end of the exhale. Find clarity in what you’re doing and the dullness and agitation should subside.
Not Making a Successful Correction - Often times, when people experience annoyance during the practice, or feel fidgety, they’ll just give up, exclaiming, “I can’t sit still.” Instead, make appropriate corrections like staying mindful when you’re experiencing agitation.
Overcorrection - Another reason people give up is because they’re trying too hard. Rather than trying to control every single aspect of the meditation practice, see if you can embrace the idea of letting go.
You’re welcome to come join our 30 Day Namaslay® Meditation Program on the YBC® App (you can start any time - it was released on January 1, but it follows a Day 1 - Day 30 calendar, so you can do it at any time that works for you).