The secrets to easy, uncomplicated meditation…
People find it difficult to meditate for a variety of reasons. On this page, we’ll go through a few of the more prevalent ones and what you can do to make meditation more bearable. These explanations should help whether you’ve been trying to meditate on your own or using the meditations we provide and are having trouble.
Simple, natural, and easy-to-do meditation approaches are supported by us. Meditation, we hope, will bring you more serenity, calm, ease, and naturalness in your life. The recommendations on this page are in line with our philosophy.
In meditation, there are issues with thoughts.
This is perhaps the most common obstacle people face when trying to meditate. They believe they are unable to control their thoughts and quiet their minds. “I can’t seem to get my mind to quit talking.” “I can’t seem to concentrate on meditation.” Solution: Stop rejecting thoughts and attempting to make them disappear. Meditation includes thoughts. They are a natural mental activity. Although meditation can help you feel inner silence, it does so by allowing you to become aware of the silence that exists alongside your ideas. We sense calmness and peace when we stop opposing what is naturally occurring.
It’s common for people to find it difficult to sit still for meditation. It doesn’t take long to start daydreaming about what you could be doing or to feel restless and want to get up. Solution: As the body “unwinds,” restlessness can emerge. It’s as if we’ve spent the entire day in a moving car when we sit to meditate. It appears that our body is continually moving while we stop and rest. It takes a long time for the body to relax and feel at ease.
Meditating is similar to changing gears in a car:
You shift into neutral, and the engine slows down and comes to a stop. Continue to meditate, paying attention to the sensation of restlessness in your body. During this moment, you can continue with your meditation practice, such as tracking your breath, or you can focus entirely on the sense of restlessness if it is really strong. Take note of how it feels in your body, including where it hurts and what it feels like. It will ultimately settle down if you allow yourself to experience restlessness.
Feeling uneasy about our emotions
We may be uncomfortable with some of the feelings that occur during meditation. Strong emotion or a physical experience in the body could be the result. When the mind is no longer distracted by the daily distractions and its outer-directed focus, we can become aware of feelings that were previously unseen. You may be tempted to stop meditating, or you may begin to reject these feelings, making meditation a difficult task.
Solution: Learning to quit rejecting certain feelings and be present to “what is” is the key to obtaining a state of deep relaxation. In the natural flow of life, thoughts, emotions, and physiological experiences come and go. They will pass through if left to their own devices. Allow these feelings to remain there rather than trying to push them away, and don’t believe the mind’s stories about them. Allow the awareness to be at ease with an emotion that is so intense that it is overpowering. Allow your awareness to dwell with the physical sensations associated with the emotion until the emotion fades. Allow the mind’s interpretation of the emotion to fade away.
Sometimes something tough comes to mind while meditation, such as a repressed memory from the past or a realisation about something we need to alter in our lives. In this scenario, getting some aid, such as counselling, to deal with the issues that develop may be beneficial.
Disappointment at the fact that “excellent experiences” aren’t always available
Every time we meditate, we will have a unique and different experience based upon our physical and emotional states, as well as our living circumstances, which are constantly changing. It’s critical to recognise that our experiences will vary, as we have a tendency to build expectations based on prior experiences. Naturally, some meditative experiences are more appealing to us than others, and we may be dissatisfied if we meditate but do not get those experiences.
In meditation, there are no good or bad sensations. There are no right or incorrect feelings. Meditation entails “letting go” and believing in life’s natural flow. It’s vital to keep in mind that the purpose of these meditations isn’t to have unique experiences.but to become more at ease in the face of whatever comes up. By meditating on a regular basis and adhering to these principles, your meditation ease will improve, and you’ll be able to flow with whatever life throws at you.
Sitting in an inconvenient position
Many people believe that they must sit in a certain posture to meditate effectively, but many find it impossible to do so pleasantly. If you’re physically uncomfortable, it’ll take over your awareness and make it difficult to relax.
Solution: It is better to sit with the spine erect for sitting meditations, but not to strain in any manner. Sit in a position that seems natural and comfortable to you.
Most people find that sitting with their backs supported and their feet flat on the floor is the most comfortable position.
Some basic and effective meditation guidelines.
They’ll also be valuable for anyone who is trying to figure out how to meditate on their own and wants a simple, natural approach.
In meditation, different postures influence how energy flows through the body and how awake the mind is. We recommend sitting straight with the spine erect while being comfortable for most meditations. It is not required to meditate in a precise or difficult position. You will not be able to rest totally if you are uncomfortable or straining to be in a certain position.Some meditations, like our Walking Meditation, are done while you’re moving around. Obviously, if you’re conducting a meditation to help you fall asleep, you should lie down.
How Long Should You Meditate?
A suitable meditation time is usually 15-30 minutes, though if you are new to meditation, you may want to start with 5 or 10 minutes and work your way up. If you meditate on a regular basis, it can be beneficial to meditate for the same amount of time each time. (Our Meditation-in-Action, which is done for extended lengths of time while doing anything else, is an exception.)
When to meditate.
When you meditate depends in part on the type of meditation you’re practising and the goal you’re pursuing. Although you can meditate at any time, the best times are usually first thing in the morning to get your day started, or late afternoon to unwind from the day’s activities and prepare for the evening.
It’s best not to meditate before bedtime if you’re doing an energising meditation. However, certain meditations are expressly designed to help you fall asleep, and many individuals find that listening to many of our guided meditations helps them relax and fall asleep.
Deeply soothing meditations should be done on an empty stomach or at least a couple of hours after a meal.
How often should you meditate?
The appropriate frequency of meditation varies from person to person and is determined by a variety of factors. In general, once or twice a day is sufficient. Regular meditation practice is quite beneficial.
There is such a thing as too much meditation. Everything in life is about proportion and balance. More than 15-20 minutes twice a day is usually insufficient, and more could be harmful. (However, taking brief meditation breaks more frequently would be fine.)
When it comes to meditation, some individuals believe they must sit completely still. Our advice is to simply be yourself. If you have an itch, scratch it. If you’re not satisfied with your current position, feel free to change it. It’s all about being natural in this meditation approach.
Thoughts appear out of nowhere in the mind. They’re an unavoidable aspect of meditation. Meditation’s purpose is to make you feel more at ease, relaxed, and at peace with whatever is going on around you. As a result, it’s critical not to oppose anything that arises during meditation, including thoughts.
Attempting to force thoughts out or resisting them is futile. Simply acknowledge that thoughts are present and allow them to flow naturally. When you notice that your consciousness has been engrossed in a train of thought, simply return your attention to the meditation’s main point.
It’s critical to realise that when thoughts arise or the mind becomes absorbed in thought, you haven’t made a mistake. It’s a normal component of the meditation process. The mind may become engrossed in a “narrative” about what is going on in our lives, or even in meditation — what has happened or will happen. Similarly, we can let go of it. Don’t follow the line of thought on purpose. Allow it to go. Let go of the significance of your thoughts. Allow ideas to be a pointless mental activity!
As we meditate, our perceptions of thoughts may shift.
The mind has a chance to settle down as we disengage the gears of the mind. More subtle layers of the cognitive process may be experienced. Thoughts may become hazier, or they may become an intuitive felt awareness of something — a knowing that cannot be expressed in words or concepts. Allow this process of shifting thinking experiences to take place.
You may occasionally enter a dream-like condition that is halfway between sleeping and waking. This is also a natural meditation experience. There may also be instances when “no thought” is present. Whatever happens, just relax and take things as they come!
It’s nice to meditate in a peaceful environment, but this isn’t always attainable. In a noisy atmosphere, you can do any of the meditations on our website. The key is not to be put off by loudness. Don’t try to ignore or shut out the sounds. Allow it to be and go on with your meditation.
The noise, your thoughts about it, the way your mind may begin to oppose it, and the emotions that come as a result of it are all part of meditation. Allow everything that comes during meditation to be what it is — let it be, and let yourself be!
Meditating and falling asleep.
We hope to achieve a condition of “non-resistance” when meditating. This includes not fighting sleep when it comes. If we try to avoid falling asleep, We are straining if we strive to avoid falling asleep. The purpose of meditation is to achieve a relaxed state. As a result, if sleep comes, let it.
If sleep is required, the body will take advantage of the chance as it relaxes. If you find yourself falling asleep frequently while meditation, this could indicate that you need more sleep at night, and it’s a good reminder to make sure you’re getting enough.
Emotions that are strong.
Strong emotions might occasionally develop when we enter a state of calm in meditation. This can occur for a variety of reasons. We may become conscious of an emotion that has remained “under the surface” while we have been busy with activities and concentrating on something else when the mind settles down in meditation. It’s also possible that meditation’s deep relaxation promotes a form of “unwinding” or purification, allowing any emotion retained in the body to be released. The meditative state is similar to that of a dream, in which numerous issues are processed.
When a powerful feeling occurs, on the other hand, the mind may get preoccupied with interpreting it or dramatising it with a storey. When anger occurs, the mind may focus on something that occurred in the past or perceive something that is currently occurring as the source of the anger. This mental involvement in the feeling both amplifies and feeds it, as well as preventing it from flowing through it readily. Allowing ourselves to be caught up in a train of thought or a tale when we become aware of it, we can simply bring our mind back to the meditation’s focus. (How you focus depends on the type of meditation you’re performing.)
Allow the mind to feel the emotion.
If the emotion or thought is so powerful that it is difficult to return to your focus (such as the focus on the breath). Allow your awareness to find a physical sense in your body that is linked to strong emotion (or thought). Simply keep feeling that sensation in your body. With easy awareness on the sensation, it will soon go away, and the mind will be free to return to the meditation’s focus.
Meditation comes to an end.
It’s critical to take your time when exiting meditation. When we are deeply rested in meditation, getting up and starting our activity can be unsettling. Close your eyes and hold them closed for a minute or two. Stretch, move around, and gradually increase your activity level. When you’re ready to open your eyes, start by doing so with your eyes downcast. Please take your time!
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