Meditation Mindblocks: Why Can't I Focus?

why cant I get into meditation

Many people struggle with meditation, and it's completely normal to encounter obstacles and difficulties when starting a meditation practice. One of the most common misconceptions about meditation is that it should immediately lead to a peaceful and clear mind, free of thoughts. However, meditation is a practice that takes time and patience to develop, and it's important to let go of expectations and be kind to yourself during the process.

Some common challenges people face when trying to meditate include restlessness, feeling overwhelmed, doubt, and worry about doing it right. It's important to remember that there is no right or wrong way to meditate, and that everyone encounters bumps along the way, even seasoned meditators.

One of the biggest obstacles is the belief that we need to control our minds and clear or empty our thoughts during meditation. This is a misunderstanding, as it's impossible to stop thinking, and our task during meditation is simply to observe and let thoughts come and go without judgement.

Starting a meditation practice can be challenging, but there are some tips and techniques that can help. It's important to find a comfortable position and a calm, quiet place to meditate, and to start with a short duration, such as 5 or 10 minutes. Focusing on the breath is a common technique, and it's helpful to gently bring your attention back to your breath when your mind wanders.

It's also important to manage your expectations and remember that the benefits of meditation take time to develop. Meditation is not a quick fix or a magic solution, but with regular practice, it can lead to reduced stress, improved focus, better sleep, increased self-awareness, and enhanced emotional health, among other benefits.

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You have too much on your mind

If you have too much on your mind, this could be an indication that you need to meditate more. Thoughts will undoubtedly arise during meditation, and the more you practice, the more you will learn to let those thoughts come and then let them go.

It is a common misconception that meditation is about "clearing" or "emptying" the mind. In fact, it is impossible to stop thinking. Meditation is about noticing the thoughts that pop up and letting them go. Instead of resisting thoughts and trying to make them go away, it is important to accept that thoughts are a natural activity in the mind. By becoming aware of the silence that is naturally present in the mind alongside the thoughts, we can experience calmness and peace.

If you are feeling restless, this could be because your body is unwinding. When we sit to meditate, it can feel like our body is still moving, and it takes time for the body to settle down and feel at rest. Continue meditating, and allow yourself to be aware of the sensation of restlessness in the body. You can continue with your meditation practice during this time, or if the restlessness is intense, you can give your full attention to this sensation. Notice exactly how it feels in your body and where you feel it. As you allow yourself to experience restlessness, it will eventually settle down.

If you are feeling overwhelmed, it may help to start small. Research suggests that even five minutes of meditation can reduce stress and promote well-being. Try meditating for just 60 seconds at a time and gradually increase the duration.

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You're worried about doing it right

If you're worried about doing meditation right, it's important to remember that there is no "right" way to meditate. It's natural to question whether you're doing it correctly, especially if you're new to the practice. But meditation is not about mind control, magic, or a superpower. It's simply about being comfortable with your mind as it is.

When you meditate, you don't need to feel a certain way, change your thoughts, or try to stop thinking altogether. Your mind will always be active, even during meditation. Think of your mind as a highway and your thoughts as cars on the road. You can't control the traffic, but you can observe it without judgment.

Instead of trying to control your thoughts, simply return to your breath and focus whenever thoughts arise. This is a key part of meditation: showing up and bringing your attention back to the present moment. Let go of any expectations or preconceived notions of what your practice should look like, and remember that the most important part is simply showing up and being kind to your mind.

Meditation is a practice, and it takes time to develop. Be patient with yourself and trust that you are doing it right, even if it doesn't always feel that way. With regular practice, you will learn to let go of thoughts and feelings as they come and cultivate a sense of presence and calm.

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You're not in a comfortable place

If you're not in a comfortable place, you're unlikely to be able to meditate. It's important to find a quiet space and a position where you can relax.

Try sitting in an upright position with your legs crossed, shoulders relaxed, and arms resting on your legs. If this isn't comfortable, try lying flat on your back with your eyes closed and head supported.

If you're still feeling restless, it could be that your body is “unwinding". When we sit to meditate, it's as if we've spent the day in a moving car and our body needs time to settle. Continue meditating, and be aware of the sensation of restlessness in your body. If the restlessness is intense, focus your full attention on that sensation. Notice where you feel it and what it's like. By allowing yourself to experience the restlessness, it will eventually settle.

If you're uncomfortable with your feelings, it's important to stop resisting them and be present with what is. Thoughts, emotions, and bodily sensations come and go continuously in the natural flow of life. Simply allow these feelings to be present, without pushing them out or following the mind's stories about them. If an emotion is overpowering, notice its location in your body and let your awareness be with the physical sensations associated with it until it diminishes.

If you're physically uncomfortable, this will dominate your awareness and it will be impossible to relax. It's best to sit with your spine erect but without straining. For most people, sitting with back support and feet flat on the floor works best.

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You're impatient when thoughts pop up

If you're trying to get into meditation but find yourself getting impatient when thoughts pop up, you're not alone. This is a common issue that many people experience when they first start meditating. The good news is that there are ways to manage this impatience and improve your meditation practice.

First, it's important to understand that having thoughts during meditation is completely normal. Our minds are always going to think, even during meditation. So, instead of trying to stop thoughts from popping up, try to change your relationship with them. Instead of getting frustrated or impatient when a thought arises, simply observe it without judgement. You can even label it as a "thought" and then gently return your focus to your breath. This technique can help you create space between yourself and your thoughts, making it easier to tap into stillness.

Another way to deal with impatience during meditation is to practice letting go of expectations about how your practice "should" be. Meditation is not about controlling your mind or thoughts, but rather about accepting them as they are. So, if you find yourself getting impatient, try to let go of how you think things should be and practice accepting the present moment, thoughts and all.

Additionally, it can be helpful to start with shorter meditation sessions if you're just beginning. You might find that you feel less impatient when you meditate for shorter periods of time. As you get more comfortable, you can gradually increase the length of your sessions.

Finally, remember that meditation is a practice, and it takes time and patience to develop this skill. Be kind to yourself and don't get discouraged if you don't "get it right" right away. The more you show up and practice, the easier it will become to manage your thoughts and feelings during meditation.

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You're putting too much pressure on feeling a certain way

Many people find it difficult to get into meditation. One of the reasons for this is that they are putting too much pressure on feeling a certain way during the practice.

Meditation is often taken up to relieve stress and anxiety or quiet the mind. However, it is important to be aware that you may not experience these stress-relieving benefits during every session. Putting too much pressure on feeling a certain way can leave you feeling disappointed, especially at the beginning of your journey while you are still finding your meditation rhythm.

Meditation is a journey, not a quick fix. Rather than trying to control your practice and emotions, showing up with zero expectations may give you more room to grow and experience change.

It is important to remember that meditation is not about mind control, magic, or a superpower. It is a practice that teaches us to be comfortable with our mind just as it is. When we meditate, we don't try to feel a certain way, change our thoughts, judge them, or try to stop thinking altogether. The mind is always going to think, even during meditation.

Meditation is about learning to be comfortable with your mind just as it is. It is about letting go of expectations and accepting things as they are. It is about being kind to your mind and looking at each obstacle with compassion.

If you are having trouble meditating, try to let go of any expectations of what you "think" your practice should look like. The most important part is simply showing up. If thoughts arise, return to your breath and focus. Remember, there is no "right" way to meditate.

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