What To Do When Meditation Doesn’t Work

Read this before your next attempt

Let me ask you, when you hear the word ‘meditation’ what comes to mind?

Silence. Space. Simplicity.

Perhaps all or none of these. Meditation has stepped in from the fringes in recent years and has been embraced by corporate CEOs to celebrities from Katy Perry and Oprah to the everyday woman.

Given how fast-paced and frantic our lives have become, wearing ‘busy’ as a badge it’s unsurprising that many are turning to this ancient practice as an antidote.

But let’s be honest, the traditional way that meditation is practiced, may not be for everyone.

Meditation may not be for everyone

While most articles focus on the benefits of meditating, as listed in ‘ how to meditate even if you’re super bad at it there’s not a lot discussed about its downsides.

In the interest of showing both sides of the coin, a study conducted by researchers from the University College London on 1,232 regular meditators discussed the negative psychological effects of meditation.

Distorted emotions and focus were some of the unfavourable effects mentioned by participants.

Still, if you’ll go through testimonial posts on negative meditative experiences, you’ll find that they have an underlying reason. And most often than not, it’s ‘meditation doesn’t work for me.’

Yet, I wouldn’t write it off completely.

Here’s why I wouldn’t write off meditation if it doesn’t feel like it’s working

In this case, it really does depend on a couple of factors; the way you were introduced to it and what resonates with you.

Let’s talk about your first time. Did you chant in a foreign language, use a mantra or were you encouraged to sit in stillness when you’re used to being active and moving? These more traditional and deeper meditative techniques can be a stark introduction, and as a first time isn’t likely to help open you to the experience.

The other factor that comes to play is, we’re all unique in our personalities, beliefs and preferences.

When I was younger I preferred more active movements like rowing and dance over slower paced practices, such as yoga and meditation. My husband relaxes to music and song, while I marvel at my friend and her peaceful and therapeutic knitting.

There are people who aim to take a pause, and there are those who want to move fast forward.

With a stunningly simple practice, ‘ just sit there and focus on our breath’ comes the expectation of getting the results. Easier said than done. Given our high wired nature, we need to practice changing gears from fast to relaxed. We don’t live in a culture where it’s normal to just sit still. Practice changing gears, consistently.

Let's get into it further.

7 tips to help bring the practice of meditation to you

1. Get a timer

A timer will help with switching gears, you’re not just sitting with your own thoughts without a reference point. Starting and ending a routine is important and the timer helps achieve that. You also get that feeling of “I’ll stop when the timer rings.”

2. Focus so you can ‘un-focus’

Focus on something simple. Start with your own breath, or the sound of your heartbeat, the sound of a clock ticking. They act as anchors to the present and real. Notice how these can pull your mind away from the chattering thoughts to one beat. Allow your body to lead you as you transition.

3. Let it flow

Your thoughts will wander during meditation. Take it as a given. The practice is to notice them without judgment and response, rather than willing them away. Think of it as a way that the mind is processing through the thoughts that keep you in a heightened state. Return your focus back to your breath. Each time you practice (and process the thoughts) it’ll start to feel easier.

4. Lower your expectations

Understand that meditation is about practice not perfection. Let go of expectations for immediate mastery and try not to rush through the process. Tackle one small goal at a time. Were you able to focus and appreciate your breathing during breathwork? That’s progress.

5. Start small

Help yourself by starting small. Don’t expect hour-long practice on your first try. Get used to the idea of thinking a thought to redirecting it to your breath or your heartbeat. Start with 10 minutes of practice. Once you get the hang of it, add another 5 minutes. Add the increments as you are able to. That way you won’t be pressuring yourself to do meditation ‘properly.’

6. Try walking meditation

Is sitting still, the challenge? One of the options I offer in how to meditate even if you’re super bad at it is walking meditation. Try walking to the nearby park or just go around the neighbourhood. Notice each step you as you take it. Observe your rhythm.

7. Consider joining group meditation

Sometimes, it helps to have an instructor match the technique to you or help you guide through the steps. I host a group meditation online. It’s a 15 minute guided walking meditation as you connect with your senses and your breath. Walking outside is optional; otherwise you find a spot in your home that gives you space to walk freely. Limited spots are available. You can book here.

Key takeaways

Meditation is an ancient practice that is now recognised as a balm for our modern, fast-paced, and frantic culture. If you’re tried it a few times before and felt it wasn’t working or, you weren’t getting the feeling that everyone raves about. You’re not alone.

Here are 7 tips to help bring the practice of meditation to you:

1. Get a timer
2. Focus so you can ‘un-focus’
3. Lower your expectations
4. Let it flow
5. Start small
6. Try walking meditation
7. Join a group meditation

The last thought I want to leave you with is, finding a way that helps you disconnect or recharge is the intent here. This may not include meditation in its traditional sense and that’s ok. I’ve heard of recent stories in lockdown where people find baking sourdough bread meditative, that’s why what’s more important is finding an activity that connects.

Be it your breath. Your heartbeat. Or baking bread.

One more thing,

here’s your invitation to join me for a guided group meditation to help unwind your mind. Book online

Originally published at https://www.sevensundaysyoga.com on August 31, 2020.