Meditation Motivation: Why Can't I Meditate Every Day?

Many people struggle with meditation, and it's often not as simple as just sitting down and being quiet. There are many common challenges that people face when trying to meditate, such as not having enough time, finding it uncomfortable, or having a busy mind. However, there are ways to overcome these obstacles and develop a meditation practice that works for you. For example, if you don't have much time, start with just a few minutes a day, and if sitting still is uncomfortable, try moving meditations like walking or yoga.

I don't have time

Many people struggle to find the time to meditate, but it is important to make time for it, even if it is just five minutes. There is a Zen proverb that says: "If you don't have time to meditate for an hour every day, you should meditate for two hours." While this may seem counterintuitive, the idea is that if you are very busy and stressed, you need to meditate more, not less.

It can be helpful to think about meditation as a priority and schedule a time slot for it in your day. For example, you could meditate for 20 minutes in the morning or evening, or even just five minutes at a time throughout the day. You could also try meditating during your lunch break or when you first wake up in the morning. If you are very busy, you might consider taking a break from your usual routine to focus on meditation and self-care, as this can help to improve your productivity and mental well-being.

Remember, you don't need to meditate for a long time to benefit from it. Even short periods of meditation can be effective, so don't be discouraged if you can't find a large block of time.

I can't sit still

Many people struggle with meditation because they can't sit still. It can be hard to close your eyes and focus on your breathing if you are easily distracted, but it is possible.

The first thing to know is that there is no such thing as stillness. The aim of meditation is not to stop your thoughts by controlling your brain with sheer willpower. Instead, it is about paying attention to your thoughts from the perspective of an observer. Noticing that your mind has wandered off is meditation.

If you are struggling to sit still, you might prefer a moving meditation. This can include walking at a relaxed pace, counting your steps, or doing a slow and mindful yoga practice. Dance is another option—put on some music and let yourself go.

If you are craving movement during meditation, don't resist it. You can find mindful movement as a part of your practice. You can try transitioning between yoga poses or just freestyle based on what your body wants. The repetitive, rhythmic nature of such movements can be meditative.

Walking is also a form of meditative practice. It is a repetitive, rhythmic activity that activates the parasympathetic nervous system, helping you release anxiety and feel relaxed. When you walk, make an effort to slow down, take mindful steps, and notice the sights and sounds around you.

I can't stop my thoughts

It is a common misconception that meditation requires one to stop their thoughts. In fact, the most valuable parts of meditation come when you notice that you've been distracted. The brain is designed to think, and it is unrealistic to expect thoughts to stop entirely. Instead, the goal of mindfulness meditation is to relate differently to your thoughts.

When you notice that you are thinking, you are engaging in ""meta-cognition", or awareness of your thoughts and emotions. This is the "meditation goldmine", as it is during these moments that you can begin to relate to your thoughts and emotions with a clear, calm, and loving attitude.

If you are struggling with intrusive thoughts during meditation, you may benefit from active meditation or focused meditation. This involves giving your brain a task to focus on, such as visualizing a word or colour, which occupies its working capacity and leaves less room for other thoughts to creep in.

It is important to be kind to yourself when you have thoughts during meditation. Don't judge yourself or be harsh, simply notice what's happening without attachment. Remember, you can always begin again.

I can't find a quiet space

While finding a quiet space to meditate can be ideal, especially for beginners, it is not necessary. It is a misconception that you must have complete silence in order to meditate effectively. With practice, you can learn to meditate anywhere, regardless of the noise around you.

If you are unable to find a quiet space, you can try to find some personal space where you can be out of the way and have a moment to yourself. This could be as simple as finding a chair to sit in or a corner to retreat to. Even in a busy environment, you can still carve out a small space that is yours.

Another approach is to use mindfulness to pay attention to the noises around you. Instead of trying to block out external sounds, embrace them. Listen to the sounds without assigning any judgments or opinions to them. Accept them as they are. This can help you focus and prevent stressful thoughts from arising.

Additionally, noise-cancelling headphones can be a useful tool when meditating in noisy environments. You can use them to block out sounds or connect them to a device and listen to calming music or nature sounds. Just remember to maintain an awareness of your surroundings and only use headphones when it is safe to do so.

Meditating in a busy or noisy environment can be challenging, but with practice, you can learn to find inner peace anywhere. Don't let the lack of a quiet space deter you from your meditation practice. Instead, use it as an opportunity to develop your skills and find calm amidst the chaos.

I don't see the benefits

If you're struggling to see the benefits of meditation, you're not alone. Many people who start meditating don't immediately feel the benefits, and it can be frustrating when you don't feel like it's working for you. However, it's important to remember that meditation is a practice, and like any skill, it takes time and consistency to see results.

One of the most common challenges people face when starting meditation is not seeing the benefits. It's normal to feel sceptical, especially if you're new to the practice. You might be thinking, "I don't have the time" or "I'm too busy" or even "I don't see the point". These are all common thoughts that people have when they're starting out.

Meditation has been shown to have numerous benefits, including improved memory, attention, and learning. It can also help with emotional regulation, execution function, and post-traumatic stress disorder (PTSD). These benefits don't always appear overnight, and it can take weeks or even months of regular practice to start noticing a difference.

Research has shown that meditation can lead to physical changes in the brain, including increased grey matter in areas related to learning, memory, emotion regulation, and perspective. It can also boost levels of feel-good chemicals like dopamine and serotonin, leading to improved mood and well-being. However, these changes take time and consistent practice to manifest.

If you're not seeing the benefits of meditation, it might be helpful to try different types of meditation to find what works best for you. There are many different types of meditation, such as breath awareness meditation, body scan meditation, loving-kindness meditation, and walking meditation. Experimenting with different techniques can help you find what resonates with you and makes you want to stick with the practice.

It's also important to manage your expectations when starting meditation. You might not feel the benefits right away, and that's okay. Try to approach meditation with an open mind and a sense of curiosity, rather than expecting immediate results. Remember that it's a journey, and the benefits will unfold over time.

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