Seven Common Obstacles to Meditating

Overcoming your initial roadblocks in meditation practice is often part of what prevents people from getting started.

The most common reasons I hear why people don’t try to meditate are:

• I don’t have time for it
• I can’t sit still
• My mind won’t stop racing

These are normal responses and should not be a reason to give up.

HERE ARE SOME IDEAS TO HELP YOU:

Obstacle #1:

Feeling restless or having difficulty relaxing

• Try guided relaxation or yoga Nidra meditation.
• Go for a walk, do some yoga or dance before meditating to release some energy.
• Clench and relax each muscle group, working your way down from your face to your toes.

Obstacle #2:

Feeling drowsy or falling asleep

• Sleepiness is fine if you are doing meditation before bed.
• At any other time, try meditating away from your bedroom as your brain tends to associate it with sleep.
• Try a sitting posture rather than lying down.
• Do some stretches or go for a walk before meditating.
• Avoid eating and drinking before meditating.
• Ensure you’re getting enough sleep at night.

Obstacle #3:

Feeling emotional

• It’s common for emotions and thoughts to arise when sitting for long periods without the distractions of keeping busy.
• Crying, laughing, and passing gas are signs of releasing tension and will usually clear as you continue.
• Be gentle and kind to yourself. If it becomes too intense, you may wish to stop and continue later when you have processed or released the emotion.
• If persistent thoughts or emotions affect your ability to enjoy everyday life or function correctly, please seek professional counselling services.

Obstacle #4:

Losing interest and drifting off

• Mindfulness meditation is a means to embrace and accept life rather than trying to escape reality.
• It’s normal to sometimes feel sensations of ‘drifting off, but it’s essential to remain aware.
• If you’re feeling dizzy, lightheaded or disorientated, try to focus on your breathing and where you can feel the breath in your body – such as your nostrils, chest or belly.

Obstacle #5:

Hyper (or hypo) ventilation

• Changes in your breathing pattern can increase or decrease levels of CO2, causing dizziness and anxiety.
• Breathe in and out through your nostrils, at your own natural pace and rhythm.
• Don’t try to hold your breath or breathe too deeply.
• Symptoms should pass. If they don’t, try a physical activity like walking and seek medical advice if they persist.

Obstacle #6:

Feeling guilty

• Feeling guilty for taking this time out for yourself – especially when it looks like you’re doing nothing- can hinder your progress. 
• Remind yourself that self-care is vital for physical and mental wellbeing, and maintaining harmonious relationships.
• If you don’t look after yourself, it will hamper your care for others and even your performance at work, home or sport.
• Remember that meditation can help you be more productive as it brings greater focus and clarity.
• Just like physical exercise, the key to maximising the benefits of meditation is consistency. The longer you meditate, the greater the benefits will be. 

Obstacle #7:

Feeling uncomfortable

• A little bit of discomfort is okay to keep you awake and aware. But too much pain will distract you from your meditation practice and its benefits.
• Try focussing on your breathing until any minor discomforts like cramps, itching, or mild pain go away.
• Massage or rub the area or if needed.
• Stretch and mindfully move your body into a more comfortable position