Issue 54: Why Is Meditating Regularly So Hard?
THE LEAP
BY QUANTUM ORANGE
GROW, EXPAND & EVOLVE
ISSUE 54 | WHY IS MEDITATING REGULARLY SO HARD?
Each week The (Quantum) Leap summarises a key aspect of success into what you need to Think, Feel and Do to create a personal shift.
Happily, the benefits of training in meditation arrive long before mastery does.
~ Sam Harris
THINK
An enormous body of research has proven meditation has a whole host of benefits - from decreased stress and anxiety to increased productivity and improved sleep.
But it’s something many people still perceive as difficult to incorporate into their regular routine.
If it’s so good for us, why is it so hard?
Because we often expect meditation to be something it’s not, feel like we aren’t any good at it and then get frustrated and give up.
Examine your thoughts about meditation. Have you ever thought:
- I don’t have enough time.
- I have tried it but it doesn’t work for me.
- I can’t sit still for that long.
- I’m no good at it.
- I can’t stop my mind wandering.
- I am not the meditating type.
The truth is, we only need a few minutes to meditate. If you’re just getting started, you could do a one minute breathing exercise or a five minute guided meditation and build up from there. Chances are you spend more time reading the news or looking at social media. You could even add meditation to a routine you already have, like having a shower or making coffee.
Creating the space to meditate for even five to ten minutes will also make you more productive for the rest of the day. Meditation improves focus, so you’ll get more accomplished in a shorter period of time.
Another common misconception about meditation is that you have to be able to stop your mind from thinking. This is not true, you only need to notice the thoughts as they occur. Meditation is not about controlling the mind, it’s about becoming comfortable within the mind.
The purpose of meditation (and mindfulness) is to observe, without judgement, everything happening in the present moment and to accept those moments exactly as they are. That is all you need to do.
What is getting in the way of a regular meditation practice for you?
How can you best address those barriers?
FEEL
Meditation trains the brain to regulate your emotions more effectively, become more resilient to unpleasant thoughts and react more calmly to challenges.
Perhaps in the past your feelings have prevented you from meditating regularly. Or maybe you’ve felt physically uncomfortable or bored when you tried meditating. Like anything new, the experience will be impacted by the attitude you bring to it.
Instead of resisting boredom and discomfort, you could stick with the exercise and observe where the emotion takes you.
Take a moment to go within and ask yourself:
- What feelings have I allowed to derail my meditation practice?
- Have I felt I failed at meditation somehow? Why?
- Have I been fearful because I thought meditation would make me too passive?
Remember, one of the great benefits of meditation is that it increases your ability to be present and engaged with the full range of your emotions. When that happens, you’ll experience greater clarity and connection with both yourself and those around you.
DO
This week, record the amount of unproductive time you spend in front of a screen (television, smart phone or computer). Set aside 20% of that and you’ll have more than enough time to meditate at least once a day.
Let go of thinking like, “I’m not good at this.” It is impossible to fail at meditation - there is no right or wrong, no perfect technique. All you need to do is explore long enough to find what works for you and then stick with it. The key to unlocking the benefits of meditation is consistency.
- Do you prefer to sit or stand?
- Is moving or still meditation more your style?
- Breath focused or guided visualisations?
- What sort of time bracket?
Learning to meditate is like learning any other new skill - it requires exploration, patience and a lack of judgement. Whether it’s doubt about meditation, concern about your ability or procrastination, creating resistance is the mind’s ‘go to’ move. Just notice it and move on.
Accept your mind as it is, show yourself compassion and keep turning up.
Read. Watch. Listen.
