In today’s post we look at three simple things stopping you from meditating.
Once you become aware of these activities and, what you can to overcome them, you’ll be well on your way to meditate with ease.
Meditation looks easy.
From an outsider’s perspective, technically you are “doing nothing: – just sitting there, breathing, with your eyes closed!”
Yet, as you know, especially when you start to meditate, there are many challenges to overcome – “finding time to sit still, breathe – and “do nothing” is one of the hardest things most women struggle to do.
For a busy woman who wants to learn how to meditate, finding time, feeling comfortable stopping what you’re doing to sit down and, keep your mind from racing around, is hard.
One of the first obstacles to overcome is making the time available to meditate.
If your life is anything like most busy working mamas, your daily schedule can feel like a constant battle between juggling family, work, social and community activities.
You are so busy trying to stay on top of everything that the thought of adding anything extra into your schedule can feel quite overwhelming.
The converse of this, if you fail to make time available to meditate you run the risk of running ragged and lack energy and focus on completing.
To overcome “lack of time”- schedule the time to meditate.
- Chose a time when you are least likely to be disturbed. For example, wake up 10 minutes earlier and sit on your bed.
- Make sure you are warm and make yourself comfortable.
- Close your eyes and sit with a straight back.
- Become aware of your breathe and take three – seven rounds of gentle deep breaths, slowly allow your breath to become fuller and more in-depth. After a few minutes, return to normal breathing.
- Remain seated for a few more minutes before getting off your bed and re-engage with your day.
You can slip this simple routine into your busy schedule whenever and wherever you feel stressed, tired and overwhelmed. You will instantly feel calmer, balanced and focused.
Here is another guided meditation you can practice while out and about:
When you meditate, it is important you are comfortable.
Traditionally, sages would sit in the lotus position and meditate.
However, unless your hips and lower back muscles are flexible, you may find it difficult to sit in this position.
To stop slouching and overcome “bad posture” find a position in which you are comfortable.
- For instance, you can sit upright in a straight-backed chair, sit on the floor on a cushion with either your legs crossed or straight out in front of you, sit supported against a wall, you can also try laying down on the floor on your yoga mat/blanket or even on your bed.
- Your main priority is to avoid slouching and ensure you are comfortable and spine straight.
The ability to concentrate is perhaps one of the hardest aspects of meditation to overcome.
The mind is like a chatting monkey. When you sit to meditate, you realise just how difficult it is to control your mind and focus.
Your mind has a will of its own; it will jump from one topic, subject area to next.
This constant jumping is the main reason why you find it so hard to focus and concentrate when you meditate.
To overcome “lack of focus” find an anchor for the mind to focus on as you practice.
- The point of focus can be your breath, a mantra, or even a positive, uplifting thought.
- Externally, you can keep your mind focused on a candle, a sacred object, for an instant a picture of your guru, or a mandala.
- You could even try holding a crystal in your hands as you meditate.
When you start to meditate, the three most common reasons most beginners struggle with to meditate with ease are:
- Lack of time
- Bad posture
- Busy mind
To overcome these obstacles, so that you can meditate with ease, it is essential you:
- Schedule time in your day to meditate.
- Practice yoga to help improve your posture.
- Chose an anchor -a mantra, a positive image or your breath to help your mind focus.
If you want to go deeper in your practice, my book Meditation For Beginners – How to Meditate For People Who Struggle to Sit Still gives you a solid introduction in the wonderful world of meditation.
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