“Sitting in meditation is nourishment for your spirit and nourishment for your body, as well.”
Thich Nhat Hahn
My thoughts don’t ever stop…I can’t focus on meditation without getting distracted. How can I stop my busy mind?
This is probably the number one reason people do not meditate. First of all, distraction is perfectly normal. There are always going to be external distractions in our environment, from traffic sounds to a sudden knock at the door. What we can do is take some time to think about how to reduce and minimize distractions: Find a private spot in your home, choose a quiet time or consider wearing noise-cancelling headphones if you live somewhere busy or loud. We cannot stop thoughts and meditation doesn’t require this impossible skill. If you struggle to calm your mind, try shifting your approach. There are many great techniques to help with internal dialogue. One example is to allow thoughts to come and go: Imagine they are clouds passing by in the sky or leaves floating by in a river.
Is mindfulness the best form of meditation?
I get asked this question a lot. It is often thought that mindfulness and meditation are separate from each other. Meditation is generally a seated practice and mindfulness is meditation taken off the cushion, the intention of each practice is the same: Promote conscious awareness; support busy minds, benefit health and wellness and ultimately create more calm and inner peace.
When I focus on my breath, I start to feel anxious and can begin to hyperventilate – what can I do?
There is a reason that meditation is called a ‘practice’. It can take practice to get used to any type of meditation and breath meditations are no different. When focusing on the breath it is important not to over breathe, to be gentle with your breath (and also yourself). Ultimately, find a technique to connect with. If breath focus meditations do not feel right, there are many other methods to try: Guided meditations, visualization, silence, or mantra-based practices. Don’t be afraid to experiment, seek out a method that you enjoy. Different meditations suit different people. The discovery of meditation is all part of the journey.
I find meditation boring. What can I do to stop feeling bored?
If a person finds meditation boring, I generally ask the following questions: “What do you mean by feeling bored?” or “What does boredom represent ?” It may be that a person is used to being busy and on the move; not used to sitting still for any amount of time or being with themselves in an intimate space. It may be that they haven’t found the right meditation practice. The good news is that there is plenty of choices to choose from: Guided visualisations, walking or contemplative practices can help relax and slow the body and mind. Another possible option is to introduce a ritual. Create a meditation area: add props like a Buddha statue, candles, incense, or play relaxing music.
How do I establish a daily practice? I have tried, but after a week or two I just seem to lapse back into not practicing.
Many of us face this challenge. Establishing a daily meditation practice and sticking to it takes consistency and commitment. Drifting from your practice may happen for many reasons. Lack of set routines, not having space to encourage meditation, or requiring the support of a group.
Begin by setting yourself up for success. It is important to reflect on your daily schedule and work out a realistic routine that you can stick to. You may need to call on housemates or family members for support as you go. Let them know that you now require this time once or twice a day. Begin by setting a goal to meditate once a day and build on this foundation by adding a second practice when the time is right. Tracking progress in a journal can also help with motivation. Lastly, think about creating a support system or joining a meditation group with friends.
Tips for Success
- Set a goal to meditate once a day
- Create a personal space for meditation
- Discover what suits you best by.
- Try out different meditation techniques
- Reflect on daily life. Work out a realistic routine
- Establish new boundaries with family, housemates and work colleagues
- Be kind and gentle with yourself and your thoughts – this is essential for success
- Call on others for support as needed. Consider joining a meditation group/class
For more tips on how to meditate, begin a practice, or join a course: Contact me at https://justinewalsh.com/contact
