Recently, I was asked to share a few paragraphs on common frustrations beginner meditators face and how to overcome them. However, two paragraphs aren’t enough to cover this topic thoroughly, so I’ve decided to create my own detailed list.
Here are the seven top frustrations for beginning meditators and how to tackle them:
1. Looking for a Quick Fix: Many people hope meditation will instantly bring good changes. But meditation is about working with our minds, which takes time. We’ve spent years forming habits like overthinking and self-judgment and bring these into our practice. Unlearning these habits and forming better ones takes time.
Solution: Understand that meditation, like physical exercise, requires regular practice to see benefits.
2. Monkey Mind: It’s common to sit down to meditate only to find your mind racing from one thought to another. Beginners often find it nearly impossible to calm their minds.
Solution: Accept that a busy mind is normal. Even experienced meditators deal with this. The key is not to get frustrated but to keep bringing your attention back to your practice.
3. Physical Discomfort: Beginners often struggle with finding a comfortable sitting position for meditation. Flexibility issues or inadequate equipment can lead to discomfort.
Solution: Seek advice from an experienced teacher to find a comfortable posture and suitable equipment. Over time, your body will adjust, and sitting will become more comfortable.
4. Boredom: Repeatedly focusing on the breath can get tedious for beginners, especially if they haven’t yet learned to appreciate the simplicity of the experience.
Solution: Over time, your ability to sense your body (interoception) will improve, making the experience richer and more enjoyable. Instead of just paying attention to the breath, be aware of the breathing process through your entire body.
5. Expectation of Immediate Results: Many beginners get anxious waiting for meditation to bring tangible benefits. This anxiety can interfere with being present in the moment.
Solution: Focus on being present rather than on progress. Similar to a long car journey, it’s better to enjoy the ride rather than constantly asking when you’ll arrive.
6. Self-Doubt: Beginners often trust the negative thoughts that pop up during meditation, undermining their confidence.
Solution: Recognize that thoughts are just stories—we don’t have to believe them. Treat these negative thoughts with skepticism and understand that doubt is a common hindrance.
7. Inconsistent Practice: Establishing a daily meditation routine can be challenging, especially when life gets busy or motivation wanes.
Solution: Commit to meditating daily, even if it’s just for a few minutes. Consistency is more important than duration. Use a mantra like “I meditate every day. It’s just what I do. It’s part of who I am.”
In summary, these frustrations are common but manageable with the right approach and mindset. Consistent practice and patience are key to overcoming these initial hurdles and reaping the long-term benefits of meditation.