Sleepiness: Many individuals get sleepy when they struggle to meditate. This will likely be because our minds are simply overstimulated, or it could be because our bodies are drained and want some rest. Either way, there are skillful ways to wake ourselves up so we are able to engage in meditation. Straighten your posture. Open your eyes. Try walking meditation. As an alternative of using your breath because the anchor of your attention, try listening to sounds. Or, develop a pattern of sensations to deal with: for instance, first the sensation of breath passing out and in of your nostrils, then the diaphragm rising and falling, after which the gentle breeze of air just above your lips.
Restlessness: We’re so used to keeping busy, that meditation can seem boring at first. If that’s the case, try specializing in very specific sensations, just like the outbreath. You may even try to regulate your respiration, taking shorter inbreaths and longer outbreaths. Most significantly, try to not be too hard on yourself.
Pain: Chances are you’ll feel pain while you begin to practice meditation for longer durations. It may very well be just a pointy, fleeting pang in your legs, or it may very well be dull cramps or aches in your back. Whatever it’s, try to easily notice it and accept it at first. Acknowledge that it’s a sense, just like several other feeling, and that it is going to eventually pass. If it persists, try directing your attention to a different a part of the body. And if the pain gets intolerable, adjust your posture as needed.
Fear: Within the rare instance, panic or fear may arise. Should this occur, attempt to shift the eye toward something outside the body, just like the air whooshing out and in of your nostrils, or sounds. But don’t force yourself to pay close attention to whatever it’s that could be causing you emotional discomfort. And if it’s too intense, don’t worry about opening your eyes, or simply taking a break.
Go Deeper
Classes, apps and more.
Read Up
With mindfulness now mainstream, resources abound to assist people maintain and deepen their practice. Mindful publishes a bimonthly magazine and maintains a sturdy website filled with stories and directions. Ms. Salzberg has published several books on mindfulness, as has Ms. Brach. And there are dozens of other good books on the subject.
