When you encounter a barrier or struggle in meditation or life, view it not as a problem but as an integral part of the path itself. This reframes challenges as opportunities to engage with the present moment.
Instead of trying to eliminate distractions, restlessness, or powerful emotions during meditation, learn to turn them into the practice itself. Allow what you perceive as an obstacle to be present and become part of your current experience.
When preparing for meditation, make yourself comfortable by placing your feet firmly on the ground and sitting with your back upright. You can choose to close your eyes or simply lower your gaze to help settle in.
Begin your meditation by bringing awareness to the areas where your body makes contact with the ground or your chair. Notice the sensations, such as hard or soft, warm or cold, to help you arrive and settle.
Find a consistent anchor for your meditation, such as your breath (if it feels pleasant or neutral) or the sensations in your feet. Return to this anchor whenever your mind gets lost in thinking.
If you are using your breath as an anchor, consciously allow it to become a little longer and deeper. This helps in becoming more aware of your body and settling into the meditation.
Ask yourself what you expect from a meditation session or what constitutes a ‘good’ meditation for you. Be curious about what makes you feel disappointed if these expectations are not met.
Utilize mindfulness, with its inherent qualities of curiosity and openness, to explore what you are struggling with during meditation. Direct your attention to the difficulty rather than trying to push it away.
Identify what you wish wasn’t present during your meditation (e.g., restlessness, racing thoughts, boredom, noise) and make that specific element the focus of your attention. Get genuinely curious about its nature.
If an obstacle is internal, explore where it manifests in your body or head, its particular qualities (e.g., solid, moving), and if it changes over time. This helps to observe it without judgment.
Imagine bringing your breath into or around whatever challenging sensation or thought you are working with. This technique can help create a sense of space and ease around the difficulty.
As best as you can, allow restlessness, racing thoughts, boredom, or external sounds to simply be present as part of your current meditation experience. Accept them rather than fighting against them.
Acknowledge and give yourself credit for showing up and engaging in the meditation practice. This self-compassion is important, especially when you are doing the work of facing challenges.