Easy Meditation Techniques

How to Solve Common Meditation Problems

How are you getting on with the easy meditation techniques so far? Starting to feel more relaxed yet? Less stressed? More calm?

If not don't worry! It will come soon.

How about any problems?

Sitting quietly like this is unusual nowadays. So problems can turn up early on. Here's a list of the most common ones.

See if you recognise any of them.

My mind is just too busy! I can't focus on my breathing.

This is no problem. Its perfectly normal for your mind to be very active and busy with thoughts, plans and worries. All you have to do is gently bring your attention back to your breathing when you realise your mind has wandered off somewhere else.

There's no need to worry that you're not doing the meditation properly- you are.

Remember when you practice easy meditation techniques you can drop all expectations of how your meditation session will be.

I feel sleepy when I try the easy meditation techniques

Many people mention this, and there are some simple practical ways I've used to reduce sleepiness during meditation

• Meditate before meals
• Check your posture
• If you mediate while lying back in a comfy armchair chances are you'll be snoozing within minutes. So generally it's best to sit in a comfortable but upright position.
• Cool down
• Is your room too warm? Again this is likely to send you off to sleep. If you feel drowsy before meditating its best to turn down the heating and open a few windows (unless it's -30 outside of course.)
• Open you eyes
• Still drowsy? That's ok. Sometimes you will feel like this during meditation. Remember the Easy Meditation Attitudes?
• Yes that's it- Have no expectations.

Sometimes during an easy meditation technique you'll feel wide awake, and alert, clear and focused. Sometimes you'll be sleepy and drowsy. If you have no expectations about how it should be then you can relax and just let the meditation progress naturally. There's no need to make any effort to change things.

I can't get comfortable

Where do you feel uncomfortable? Is it in you back or knees? These are common spots to get problems in. Especially if you sit in a cross-legged or kneeling position and aren't really used to it. There are a few ways you can deal with this:

• Get your meditation posture right in the first place.
• Its fine to sit cross-legged on the floor, in a chair or to kneel. Whatever position you choose the secret is to keep you back straight, but not rigid. As my meditation teacher used to say "your back should be straight but not ram-rod rigid!".
• So if you're in a chair don't slouch. Sit upright and slightly away from the back rest. It also helps to raise your buttocks above your knees. You can do these by sitting on a small cushion.
• Sitting like this should reduce the chance of getting aches and pains, and also help your breathing be smoother during meditation. And its ok to experiment with your posture- not everybody's the same. It might take you a little while to find the position that's best for you.
• Meditate on the discomfort
• If you are sure you posture is ok you might try to use the discomfort as part of your meditation. Sounds a bit odd doesn't it? You might not feel like meditating on an aching back or throbbing knee. But it can bring you a real sense of peace and calm.

I'm Bored

Its actually common to get bored during meditation! But that's not a problem. You can treat boredom in the same way as discomfort. Make it part of your meditation. Pay attention to what it feels like to be bored. Don't worry if this isn't clear yet. You can read more in the article How to meditate on thought and emotions.

I just can't fit the easy meditation techniques into my busy life

Its much better to practice modern meditation little and often. So trying save it all up for one super session once a week doesn't really work.

Daily practice is best. And all you need is the time it takes to make and drink a relaxing cup of tea- say 15 minutes.

If you can do this twice a day even better. You'll probably find as you practice over the next few weeks, and start to feel the benefits of meditation in your everyday life that you begin to look forward to you meditation sessions. So you fit the sessions in naturally.

But starting with 15 minutes once a day is fine for now- Remember the key is- little and often.

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