There are numerous reasons why we might avoid meditating. Maybe we don’t want to face certain feelings or we’ve built up a fear of failing at it. We might think it’s selfish to take time for ourselves or worry that meditating will prevent us from getting things done. Sometimes, we’re simply afraid of change.
Because of these reasons, we often find excuses to skip meditating. We know it’s beneficial, we’ve read about it, and we even feel happier when we do it. We plan to meditate, but then avoid it, feeling too busy or just not motivated enough to sit down and do it.
I used to believe that understanding why I resisted meditating would help, but that rarely did anything for me. What really mattered was not analyzing or debating my resistance but facing it and accepting it. This approach is a key part of mindful self-compassion.
When you feel resistance to meditating, try to be aware of the emotions that come with it. Notice where they are in your body, what shape or texture they have, and what thoughts they bring up. Just be present with your resistance and treat it as an object of mindfulness. Resistance often includes fear, which is a form of pain. Recognize this pain and treat it kindly, offering yourself comforting words like, “It’s OK. You’re going to be OK. I’ll take good care of you.”
Here’s the important part: as soon as you become aware of your resistance, you’re already meditating. Now, your resistance isn’t an obstacle but an opportunity to practice mindfulness. Wherever you are, just close your eyes. Breathe in and notice the resistance, breathe out and notice it. Now you’re practicing mindful breathing meditation!
Continue to talk to the part of you that’s scared, saying things like, “Hi there. I accept that you’re part of my experience. I care about you and want you to feel at ease. You can stay as long as you need, and you’re welcome to meditate with me.” Do this until you feel more settled.
The specific reasons behind your resistance aren’t that important because arguing with them only makes things worse. Your doubts know how to make you feel incapable. They’ve had a lot of practice. But they don’t know how to deal with being seen and accepted.
So, rather than fighting your resistance, outsmart it. Surround it with mindful awareness and kindness. If you find that this resistance continues day after day, set a low bar for what counts as a meditation session. Even five minutes a day is enough to build a regular practice and outwit your resistance.
Remember, the only “bad meditation” is the one you don’t do. All the others are beneficial. So don’t stress about the quality—just practice.
If you meditate regularly, you’ll spread positive vibrations, fostering peace and happiness, and over time, decrease your resistance.
Good luck in establishing a solid meditation practice! You really can do it.