With any new venture, the feeling of starting off with tons of excitement and exhilaration and then falling to the other end of the spectrum is very common.
When you begin your endeavor of meditation, it is important to remember that there will be times of frustration. Meditation is not a magic pill that, once swallowed, will come easily and effortlessly. It takes practice and it takes patience.
Some common early stage problems
* It is hard to focus – In the beginning, you may have high expectations that meditation will magically transform your life and it will do so immediately. This is not the case. Meditation takes focus. When you find your mind constantly shifting gears and you are unable to sit quietly and focus on breathing, you need to regain control of that focus.
Sometimes picking a focal point in the center of the room or even a focal point that you have created will alleviate the problem of focus. Concentrating on your breathing will also help you gain control of your meditation experience.
* Thinking too much – If you are thinking too much about trying not to think too much, you will sabotage yourself. Try not to focus too much on getting clear and quiet. If you find you are straining the muscles in your forehead, trying to clear your mind, then you are trying too hard.
Start with a slow progression of deep breaths and by tensing and releasing various parts of your body and your muscles. When it comes to meditation, too much effort can strain your results.
* Too many distractions – If you have not designated a quiet space for your mediation, chances are that you will not have a successful beginning. It is very important to have a set-aside room or space for your meditation practice. If you have chosen a place with too many distractions and too much traffic, you have set yourself up for failure. In addition, it is imperative to tell your family members that you have a schedule and you intend to stick to it.
* Disregarding your commitment – In the beginning, when you are not quite seeing the immediate results you may have anticipated, it is easy to disregard your commitment. However, make it a point to stick to your commitment even if that means being accountable to a friend or family member. If you give up too soon, you will never reap the amazing benefits of mind, health, and body.
* Difficulty with the breathing rhythm – Sometimes individuals may breathe in too deeply and out too rapidly. The point is not to hyperventilate yourself, but to find that rhythm that works for you. Long, slow, deep inhalations with long, slow exhalations will work better than short breaths in and short breaths out. Once you get the feel for the rhythm, you will have meditation down in no time flat.
See also:
The meditation challenge
100 ways to promote personal growth
How to learn from adversity