Sometimes, challenges can come up. In fact, everyone at some point will have some kind of challenge related to meditation. But no worries, challenges don’t have to be an obstacle to meditation; there are solutions!
Body aches- try some gentle yoga or sit in a chair instead of the floor
Fidgeting- shake your hands or jump around before sitting for meditation
Too many thoughts- try breathing exercises before meditation
No time- make time, and the time spent in meditation will make you more productive
Too noisy- change location, time, or both (you can also try noise-canceling headphones)
Nothing is happening- speak with a certified meditation instructor, change your technique, or just be patient that this too shall pass
Meditation tips and tricks
Creating a meditation space
There are many reasons why it is good to create a space for your meditation practice. First, it is a subtle way to honor your practice. Second, whether it is a corner of a room or a designated room– walking by your meditation space becomes a gentle reminder to practice meditation. Third, it’s fun! Here are some things to keep in mind when creating your meditation space.
Make sure the space is quiet and clean.
Make sure your space is comfortable and has access to fresh air.
You can use a meditation cushion or chair for meditation. It is best to use something other than a bed since beds are filled with sleep vibes, not meditation vibes.
Personalize your space. Make it an appealing space to spend time in.
Incorporating meditation into your daily routine
When you are new to meditation, it can be tricky remembering to practice every day. It is said that creating a new habit takes about 40 days. You can set yourself up for success by scheduling your meditation time.
After showering, first thing in the morning is typically the best time to meditate. It’s also good to set an intention or commitment. If you set a goal for 40 days straight and miss a day, restart your counter until you have completed your goal. Your future self will thank you!
Q: Can you teach yourself to meditate? A: Anyone who has tried to read a book and teach themselves to meditate will eventually seek out a teacher. This is one area of life that requires the guidance of an expert. Learning to meditate from a trained meditation instructor gives you a proven meditation technique and ensures your success.
Q: How long does it take for meditation to work? A: A meditation practice should start yielding results from the first few sessions. But for maximum benefits, you will need to stay with a regular meditation practice for at least 40 days.
Q: How long should I meditate if I’m a beginner? A: A good rule of thumb is 10 to 20 minutes. Shorter meditations aren’t really meditation; they are better categorized as mindfulness breaks and can be used for momentary relaxation. Try Our 10-Minute Meditation for When Time Is of the Essence.
Q: When is the best time to meditate? A: The best time to meditate is first thing in the morning, after showering and before eating. A morning meditation starts you off on the right foot and makes it easier to create a meditation habit. Meditating mid-day and late afternoon is also ok, provided you do not have a full stomach.
Q: Is it okay to fall asleep in meditation? A: Though falling asleep during meditation is okay, it isn't the goal of meditation and only indicates a sleep debt. Sometimes, we think we fall asleep during meditation but are actually experiencing a deep state of meditation. The surefire way to be sure is whether or not you were snoring. Snoring is obviously connected to the sleep state!
Q: What should you not do during meditation? A: You should not force meditation. Meditation is meant to be effortless. If you are straining and focusing, it is no meditation. Some meditations may feel deep, and others may feel shallow and even antsy; it is best to avoid analyzing your experience.
Q: Can you listen to music during meditation? A: Sometimes, listening to music for meditation leads to more thoughts. However, using guided meditation with ambient music can also reduce stress and help you have a more effortless meditative experience.
Q: Can you meditate with your eyes open? A: It is important to withdraw the senses if we want to go inward. If you find yourself struggling to keep your eyes closed, you can try three things.
Do a little yoga or other physical activity before meditation.
Wear an eye mask or bandana to help keep the eyes closed.
Start your meditation with eyes opened about 30%, with eyes gazing downward. Within a few minutes, your eyes will naturally close
Q: What should you do if your mind starts wandering? A: Some random mind wandering is natural; let it be. In fact, it is a sign of stress release. As you become aware that your mind is wandering, it will begin to stop on its own. But if your mind gets on to planning or analyzing, it may be good to do a guided meditation or learn a specific technique from a certified teacher.
Q: What happens when you meditate every day? A: Meditating daily builds a foundation of benefits that increase over time. Meditating now and again may cause you to slip backward and lose the benefits you have gained.
Q: How is my breath connected to meditation? A: The breath is the most effective yet often unrecognized tool for meditation. Starting your meditation with some gentle, easy, longer breaths can be a good way to relax, center, and quiet the mind.
Q: How can I learn more about SKY Breath Meditation? A: Click here to learn more about SKY and how to register for the Art of Living Part 1 course, which features SKY.
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