Introduction

 

Meditation invites you to relax to prepare for full body calmness and balance. Having the desire to meditate is the first step, but preparing to meditate is the next step that many of us struggle with. As many of us lead such busy and stressful lives, it can be easy for us to forget how to pause or slow down. When we do pause we often fill our free time with social media, or spend time staring at screens for a sense of escapism. However, meditation enables us to focus on our breathing and briefly forget about daily stresses and distractions. In this blog, we will address the reasons why people struggle to meditate and aim to provide helpful solutions to help you enjoy and get the most out of your meditation practice!

 

Have you ever wondered why you can’t meditate?

 

Struggling to quiet the mind 

 

Often people will say that they cannot quiet their minds, that they have all these racing thoughts which seem never-ending. Some people don’t have the ability to switch off and they dwell on thoughts and which creates more anxiety. But when we say we are ‘overthinking’, what does this really mean? 

 

In our brain, we have a network of neurons that is called the reticular activating system (RAS) which controls our behaviour. RAS allows you to focus on what you value by firing motivation and to identify threats by filtering out what else is not important. Its main purpose is to keep us alive and safe. 

 

If you have experienced a lot of fear, worry and stress in your life, it is common to find it challenging to stop overthinking – your brain is guarding you. It can be helpful to look at the flipside – calmness, peace and restfulness. These feelings may feel unfamiliar if you are used to living in fear mode but be assured they are all within reach and live within you. A great way to start tapping into these feelings is with mantra meditation which can boost love and compassion for both yourself and the world.  You could also try a noting meditation where you label each thought you have with the word “thinking” – this can help bring you back to the present moment. Being kind to your wandering mind by focusing on your breathing automatically restores your attention and rebalances your focus.

 

RAS will only reinforce what you think and what is in your subconscious mind. So, when you think you can’t meditate, everything that you do will prove to you the fact that you cannot meditate. Your brain doesn’t know what is good or bad for you, it will only follow the thoughts and beliefs you prioritise and reinforce. Therefore, when you become aware of how the thought process works you know that you can do anything which can include meditation. 

 

If you think you can’t meditate because you can’t stop your racing thoughts, although you can notice and become aware of your thoughts, you don’t have to take them so seriously. A great way to distance yourself from the thought is instead of saying “I am never going to be able to meditate”, and use labelling to replace that thought with “I am having the thought that … I’m never going to be able to meditate”. Change your relationship with your thoughts so they don’t affect you so much. 

 

Vagus nerve stimulation to bring yourself into a more relaxed state. Humming, taking a warm bath for relaxing, (ice cold for waking up), giving yourself a foot, hands neck, shoulders or ear massage, belly breathing (your belly is rising), listening to or receiving ASMR. 

 

Distractions

 

Living in the digital revolution, turning off our devices to focus fully on our bodies can be challenging. Firstly, it is optimal to put your phone on silent or do not disturb to help ward off the temptation to check it. In order to ignore digital distractions when meditating it is important to acknowledge a thought and then let it go (e.g I need to check my phone). A method that I recommend is sitting down in the lotus position (half or full), then focusing and acknowledging each sense, one sense at a time. Then once you have thought about each sense forget about them and focus entirely on your breathing patterns. 

Zen masters believe that the 6-6-6 rule works most effectively when breathing during meditation. This means breathing in through your nose for six seconds, holding your breath for six seconds and breathing out of your mouth for six seconds. Repeating this will help you relax and reduce stress, they recommend doing this for 10 minutes to ensure improved vagal tone, Co2 tolerance and a balanced nervous system.

 

Faulty Assumptions of Central Objective

 

Whether you’re a beginner, intermediate or advanced at meditation, we can all struggle to find the main objective behind meditation practice. But the answer varies depending on you. Some people aim to enlighten the spiritual inner creativity and joy in themselves whereas others may meditate for escapism or peace. Meditation originated in India and is performed in many religions however you do not have to be religious to meditate!  Meditation is about focusing on mindfulness, being emotionally calm and most importantly being able to feel stable in yourself whether this refers to the mind, body or soul. 

 

Space

 

Finding suitable space for mediation refers to mental and physical space. In terms of mental state, as mentioned above, turning off any digital distractions such as a buzzing phone or a TV will do you a favour and help you to focus and be calm. Focusing on the present and your present self will help you find mental space as this is the most important thing in this moment. 

 

Regarding physical space, find a surface that is flat whether this is a bed, sofa or yoga mat on the floor, ensure it is quiet or if you prefer you could play some peaceful music in the background. Being sure all your senses are tranquil with the surroundings is essential to ensure a successful meditation. 

 

If meditating at home, the best results can come with connecting with nature. This could be achieved by letting a flow of sunlight into your space or opening a window for the circulation of fresh air. If you are able to meditate outside, this helps create true and intense connectivity with your soul and senses, making us more aware and alert. 

 

How do I know I’m meditating correctly?

 

There is no perfect way to meditate! If you feel calmer within your mind and own self during and after meditation you have succeeded. Meditation and yoga have been popularised recently, therefore, the feelings and aftermath people talk about regarding these exercises can be blown out of proportion and perhaps create expectations that are too high and unrealistic. Meditation is most effective for those who practice frequently, as any activity will be better the more you do it. The differences you may notice when meditating are your consciousness to Prana, which refers to life energy and the Third Eye which expands your spiritual awakening and makes you aware of the field of energy and so much more. Speaking about your thoughts and experiences when meditating will help you alter your practices in becoming more comfortable in your spiritual state. 

 

Conclusion

 

To meditate well, it can sometimes mean overcoming barriers such as; self-belief, mental state or knowing how and when to pause. Ensure that you treat yourself with kindness and empathy when it comes to your practice and don’t expect results overnight. Just the simple act of sitting down with the intention to meditate means you are on the right path, and with consistency and patience, you will begin to find meditation easier and more natural to you!