I was recently invited to write a couple of paragraphs on the main frustrations beginners face when starting meditation and ways to overcome them. Although a couple of paragraphs weren’t enough to cover this topic thoroughly, I decided to expand on it with my own list.
Here are the seven top frustrations for beginning meditators and tips on how to overcome them:
1. Looking for a Quick Fix: Many people expect meditation to work instantly, like magic. They hope it will quickly bring positive changes. However, meditation is actually about working with our own minds, and this process takes time. We bring ingrained habits of overthinking, reacting, and self-criticism into our practice, and unlearning these habits is a gradual process.
– Solution: Think of meditation like going to the gym – it takes regular practice to see benefits. Keep at it consistently and be patient with yourself.
2. Busy, Wandering Mind: It’s common to sit down to meditate and find your mind is racing with thoughts, making it hard to find any calm.
– Solution: Accept that a busy mind is normal. Even experienced meditators experience this. Instead of getting frustrated, gently bring your focus back to your practice each time your mind wanders.
3. Physical Discomfort: Finding a comfortable sitting position can be challenging. Some might try to force themselves into a cross-legged position without the necessary flexibility, or use inadequate cushions.
– Solution: Seek guidance from an experienced teacher to find a suitable posture and equipment (chairs, meditation benches, etc.). Over time, your body will adapt, making it easier to sit comfortably.
4. Boredom: Repetitive actions like focusing on your breath can feel boring, especially when your mind slows down and you’re left with little to focus on.
– Solution: Practicing interoception, or the ability to sense body sensations, will make your experience richer and more enjoyable. Starting to perceive the full experience of breathing can transform meditation into a deeply fulfilling practice.
5. Expecting Immediate Results: Beginners often expect meditation to bring quick changes and may become impatient when results are not immediate.
– Solution: Focus on being present rather than on what you hope to achieve. Like a long car ride, it’s about enjoying the journey rather than fixating on the destination.
6. Self-Doubt: Many meditators, both new and experienced, struggle with negative self-talk, convincing themselves they are not good at meditation.
– Solution: Understand that thoughts are just thoughts. They don’t always reflect reality. Learn to observe these thoughts without believing them, and treat them with skepticism.
7. Difficulty Establishing a Routine: Even if meditation is enjoyable, it can be hard to make it a daily habit. Life gets busy, or there is resistance to setting aside time.
– Solution: Commit to meditating daily, even if it’s just for five minutes. Short, consistent practice is better than longer sessions that are sporadic. Develop a mantra like “I meditate every day because it’s part of who I am.”
By understanding and addressing these common challenges, beginners can develop a more sustainable and fulfilling meditation practice.