How to Start and Sustain a Meditation Practice

yoga

In one of my earlier posts (‘How Meditation Can Change Your Brain’) I explored the scientific evidence behind meditation. Despite the growing body of evidence in its favour, the process of beginning and sustaining a meditation practice can still feel quite daunting. As many reasons as there are to begin meditating, there seem to be an equal number of reasons and excuses not to.

I’ve found it quite useful to acknowledge this underlying resistance and confront it head on. With this in mind, I will discuss some of my own objections to starting a meditation practice and the strategies I’ve used to overcome this resistance.

1) ‘I’m too busy to meditate’

The first and most common objection to meditating is the feeling that we simply do not have enough time. As busy students and academics, there never seems to be enough hours in the day as it is, so how can we justify an additional item on our to-do lists?

Each day we take the time to do a number of tasks that we deem to be essential (such as eating, brushing our teeth, showering and sleeping), yet when it comes to meditating it can feel like a struggle to find the time. Very often this struggle stems from the perception of meditation as an optional indulgence – something which we can do when we aren’t so busy. The truth is that meditating can be of equal, if not greater, importance than these other daily tasks, and it is actually when we at our busiest and most overwhelmed that we would benefit from it the most.

I’ve often found that when it comes to starting a meditation practice, what is crucial is not the actual amount of time we dedicate to it, but the simple act of showing up to meditate on a regular basis. So even if it means taking just a few minutes at the end of each day to centre yourself and focus on your breath, this small action can go a long way towards developing a daily meditation practice.

2) ‘I’m confused about what to do’

 As meditating has become increasingly popularized, so have the range of different meditating styles and techniques. This often leads to questions, and sometimes confusion, over which methods work best. Should I meditate with my eyes open or closed? Am I meant to repeat a mantra while I meditate? Should I listen to music or is it best to have complete silence? Are guided meditations recommended or not?

Irrespective of these different meditation styles and techniques, what they all have in common is an emphasis on slowing down our thoughts and becoming more present. None are better or worse than others and the key is to find what works best for you. This may involve a process of trial and error. It could be that on certain days you enjoy meditating in complete silence, whereas on other days you may find a guided meditation more comfortable.

It’s completely ok to experiment with different methods and then decide which you prefer. The most important thing to remember is that there is no right or wrong, and it’s simply a matter of finding out what suits you best.

3) ‘I’m not good at this’

The final part of resistance to meditating derives from our ever present inner critic – the one which constantly tells us we aren’t doing it right because we can’t get our thoughts to stop. Herein lies one of the greatest misconceptions relating to meditation. The goal is not (and never could be) to push away all distractions and to stop our thoughts. Instead, it is to simply slow down the pace of our thoughts, and to become more aware. In so doing, we learn to observe our thoughts without judgment.

Because of our over active human minds, there will inevitably be days when slowing down our thoughts will feel more challenging and when we will succumb to distractions – this is inevitable and it applies to even the most experienced meditators among us. The key is to accept these ups and downs with patience and compassion for ourselves, and then to bring these same qualities into our daily lives, and in our interactions with others.

This raises an important lesson I’ve learned about meditation, which continues to fascinate me and also comfort me on the days when I feel most distracted. Contrary to what many people believe, meditating actually has very little to do with what happens on our meditation cushion. The judgments relating to how good we are at it are not only misplaced, they also overlook the fundamental purpose of meditating.

The objective is not to measure how long we can sit in silence for; instead, the purpose of meditating is to actively cultivate certain qualities within ourselves that we can carry out into the world.

I hope you have found this discussion helpful. If you have any questions or would like some more tips on how to start and sustain your meditation practice, feel free to email me at academease@gmail.com.

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