A meditation practice can be very rewarding. It can help increase emotional stability, creativity, intuition, and relaxation. It can also be very helpful for relieving anxiety, pain, and even depression.
But sometimes people run into difficulties while practicing meditation. This is what we’re going to talk about in this article.
Some Issues While Meditating
If you have been struggling with your meditation practice, it might be that you’re pushing yourself too hard. If you are, you can often get better results by learning to lighten up.
The following are some techniques you can use for relaxing both your body and mind so you can make your meditation practice more comfortable and rewarding.
How To Relax Your Body
1. Sit where you feel comfortable.
You don’t have to sit lotus style to meditate. You can practice meditation while sitting on a chair as well as a cushion.
The key is to find a position that you can hold comfortably.
Make sure you practice good posture by straightening your back and lowering your shoulders.
If you use a chair, plant both of your feet firmly on the ground.
2. Get up and walk around.
It can be hard to sit for long periods of time. If sitting makes you uncomfortable, you can start out with a walking meditation.
You can also alternate between sitting and walking meditation until sitting becomes more tolerable for you.
3. Change your body’s position when needed.
While meditating, you don’t have to keep your body still. If any part of your body starts to bother you, feel free to adjust it.
For example, if your foot begins to fall asleep, give it a good shake.
4. Dress comfortably.
Tight clothing doesn’t work well when meditating. Instead, select clothing that will let you move and breathe.
This usually means loose fitting garments with elastic waist bands. Dressing in layers is also smart so you can quickly adapt to chilly or hot rooms.
5. If you eat, make it light.
Don’t eat a big steak or bowl of pasta before your meditation practice. Stick to foods that you can easily digest like yogurt drinks or green salads.
In general, small frequent snacks will leave you feeling more comfortable and alert than consuming heavy meals.
6. Practice yoga.
Yoga can be an excellent form of moving mediation. You can study simple poses on your own or sign up for free classes in most communities.
7. Don’t worry about the lotus
While there can be some advantages to sitting in the full lotus position, you can still benefit from meditation no matter your capabilities. The biggest thing is to be able to sit comfortably as you meditate.
Now, if you want to advance to the traditional posture, targeted stretches and sitting in a half lotus are good, but not required, intermediate steps.
How To Relax Your Mind
- Leave the outside world out of your practice.
Give your full attention to your meditation practice. Leave your phone and other distractions behind until later.
- The same with your expectations.
Leve your expectations behind and allow yourself to look forward to whatever happens at each meditation session. Let yourself find meaning in the process instead of worrying about the outcomes.
- Expect your focus to fluctuate.
Some days your powers of concentration will be stronger on other days. Be gentle with yourself. Go with the ebb and flow.
- Gently bring your attention back to the moment.
Your mind is going to wander. Everyone’s does. Accept it as natural. When it does, acknowledge the issue and then return your attention to the present moment.
- Observe your thoughts without judging.
As you meditate, regard your thoughts with curiosity rather than labeling them as good or bad. Accept whatever situation you currently find yourself in and give yourself permission to start from there.
- Learn from every session.
At the end of your session, ask yourself, “What did I learn?” Take satisfaction in knowing that each session will teach you something about yourself and where you want to go.
If you simple learn a single new thing, the time was well spent.
- Make a plan
While you want to give yourself an adequate degree of flexibility, it can also be helpful to provide some structure. You may want to pick a topic in advance that you plan to meditate on. Also, putting a certain time period in our calendar can help you stay on track.
Meditation is helpful and it should be important, but it also works best when you take a lighthearted approach. Use the 7 tips to free your body from needless tensions. Use the final 7 tips to calm and focus your mind.
This will allow you to develop a more stable sense of peace, one that will carry over into your everyday life, which is really what meditation is all about.