As with any new adventure, the feeling of starting off with tons of excitement and exhilaration and then falling to the other end of the spectrum is common. When you begin your endeavor of meditation, it is important to remember not to set yourself up for failure with high expectations of sitting for long periods of time without your mind wandering. In the beginning it may be only moments of stillness before your mind wanders and there will be times of frustration. That’s when you gently bring your focus back. Meditation is not a magic pill that, once swallowed, will come easily and effortlessly. It takes practice and it takes patience and even the most seasoned mediator has monkey mind periodically. The Higher Soul is doing the meditating anyway so you will benefit, whether you know it or not. Sitting quiet and alone has benefits.
There are some common problems with mediation in the early stages.
- It is hard to focus – In the beginning, you may have high expectations that meditation will magically transform your life and it will do so immediately. This is not the case. Meditation takes focus in a soft and gentle way, not in a forceful way or you are defeating the purpose. When you find your mind constantly shifting gears and you are unable to sit quietly and focus on breathing, you gently pull your focus back to your breath. It helps to focus on the tip of your nose and deep breath.
If you can’t keep your eyes closed then you can focus on a candle flame or an object in the room.
- Thinking too much – If you are thinking too much about trying not to think too much, you will sabotage yourself. Try not to focus too much on getting clear and quiet. If you find you are straining the muscles in your forehead, trying to clear your mind, then you are trying too hard. Start with a slow progression of deep breaths and gently releasing various parts of your body and your muscles. You can also feel yourself floating on a cloud or in water. Play a guided meditation or meditation music which will help you stop thinking too much. When it comes to meditation, too much effort can strain your results.
- Too many distractions – If you have not designated a quiet space for your mediation, chances are that you will not have a successful beginning. It is very important to have a set-aside room or space for your meditation practice. If you have chosen a place with too many distractions and too much traffic, you have set yourself up for failure. In addition, it is imperative to tell your family members that you have a schedule and you intend to stick to it.
- Disregarding your commitment – In the beginning, when you are not quite seeing the immediate results you may have anticipated, it is easy to disregard your commitment. You must make a schedule of when you will meditate and for how long. Meditation with someone or a group is more powerful and oftentimes you have better results. However, make it a point to stick to your commitment even if that means being accountable to a friend or family member. If you give up too soon, you will never reap the amazing benefits of mind, body and spirit.
- Difficulty with the breathing rhythm – Sometimes individuals may breathe in too deeply and out too rapidly. The point is not to hyperventilate yourself, but to find that rhythm that works for you. Start before your meditation with breathing exercises. Inhale to the count of 6 hold to the count of 3 and then exhale to count of 6 then hold to count of 3.
6 – Inhale
3 – Hold
6 – Exhale
3 – Hold
Repeat 7 times
Once you get a feel for the rhythm,then you can move into your mediation in no time flat. Besides it is good to do deep breathing exercises every day.
Meditation has many benefits,so don’t give up.
The Twin Hearts Meditation is a guided meditation that can really benefit your mind, body, and spirit. You can find it on PranicHealing.com.