Sitting Meditation: Why Do People Face Challenges?

Sitting meditation is a popular practice, but it can be challenging for beginners. Many people struggle with sitting still and experience restlessness, discomfort, or frustration during meditation. Some common obstacles include physical pain or discomfort, mental health issues such as anxiety or ADHD, and the advanced nature of the practice. Additionally, our modern lifestyle, filled with distractions and phone addiction, can make it tough to focus during meditation. However, it's important to address these difficulties constructively and explore alternative meditation techniques, such as walking meditation, to achieve a calm and focused state of mind.

Restlessness and distraction

Sitting meditation is challenging for many people, and restlessness and distraction are common issues. Here are some reasons why people may struggle with these issues during sitting meditation:

Restlessness is a natural response when trying to remain still for an extended period, especially for beginners. It can feel like an "antsy" sensation, leading to squirming and fidgeting. This restlessness may be more pronounced in individuals with anxiety or attention disorders such as ADD/ADHD. In such cases, the traditional sitting meditation posture may not be the best approach. Instead, walking meditation can be a more effective alternative, allowing for mindful movement that can help anchor the practitioner and make it easier to focus.

Distraction is another significant challenge during sitting meditation, especially in our modern world filled with distractions like phones and constant connectivity. It can be challenging to quiet the mind and focus solely on the present moment. Impulsive thoughts and feelings of frustration are common, and individuals may feel discouraged or that they have failed at meditation. However, it's important to recognize that distraction is normal and not an indication of failure. Even short bursts of meditation can provide benefits, and mindfulness practices can help improve focus and reduce anxiety and depression over time.

The intensity of sitting meditation should not be underestimated. It is an advanced technique that requires preparation and a strong foundation. For those with physical ailments, pain, or illness, sitting meditation may not be advisable, as it could potentially worsen their condition. In such cases, moving meditations or preparatory exercises like Qigong, Tai Chi, or yoga are recommended to build strength and clear energy blockages before attempting sitting meditation.

Additionally, proper posture and body positioning are crucial for a comfortable and effective sitting meditation practice. Poor sitting habits developed over time can lead to back pain and discomfort, making it challenging to meditate. Ensuring a neutral pelvis position and maintaining the natural curves of the spine can help improve comfort and reduce tension. Adjustments such as using meditation cushions, benches, or chairs can also aid in finding a stable and relaxed posture.

Lack of guidance

One of the main reasons people struggle with sitting meditation is a lack of guidance. While it may seem straightforward, meditation is a complex practice that requires knowledge of various techniques and postures. Without proper instruction, beginners often encounter difficulties and may give up before experiencing the benefits.

The importance of finding a qualified teacher who can provide personalised guidance cannot be overstated. Books and videos can provide a basic understanding of meditation, but they cannot replace the heart-to-heart transmission and hands-on correction that comes from learning directly from a skilled instructor. A good teacher can help you navigate the challenges of meditation, ensure you are practising correctly, and provide tailored advice to address any issues you may encounter.

Additionally, having a teacher can help you develop a consistent practice. They can provide structure, accountability, and support, which are crucial for establishing a regular meditation routine. With their guidance, you can learn how to sit properly, manage distractions, and cultivate a deeper understanding of the meditation practice.

Furthermore, a teacher can help you choose the right type of meditation for your needs. Sitting meditation is just one form, and it may not be suitable for everyone. Alternative practices such as walking meditation or moving meditation can be more accessible for beginners and can provide similar benefits without the same level of difficulty. A knowledgeable teacher can assess your individual needs and recommend the most appropriate meditation style for you.

In conclusion, seeking guidance from a qualified teacher is essential for overcoming challenges in sitting meditation. They can provide the instruction, support, and personalisation needed to establish a consistent and beneficial meditation practice. By finding the right teacher and following their guidance, you can enhance your meditation experience and maximise the potential benefits for your well-being.

Physical weakness

Sitting meditation is a challenging practice that requires both physical and mental strength. For beginners, it is common to experience restlessness and discomfort during seated meditation, which can be a result of physical weakness or a lack of familiarity with the technique.

To address physical weakness, it is beneficial to start with preparatory exercises that strengthen the body and improve overall health. Yoga, Qigong, and Tai Chi are recommended practices that can help build physical strength and clear energy blockages. Additionally, meditation teachers suggest trying walking meditation, which involves focusing on the physical sensations of walking, such as the feeling on the soles of the feet. This approach allows for mindful movement and can be especially helpful for those with anxiety or ADD/ADHD.

It is also important to ensure a correct sitting posture to prevent back pain and discomfort. This includes paying attention to the position of the pelvis, spine, thighs, and arms. Using props such as blankets, pillows, or meditation benches can help support the body and improve comfort during seated meditation.

By acknowledging and addressing physical weaknesses, individuals can develop the necessary strength and endurance to engage in sitting meditation more effectively and comfortably.

Lack of preparation

Sitting meditation is an advanced technique that requires preparation. It is not a practice to be jumped into without prior knowledge or training. The most basic techniques are capable of reversing pain and illness, so the advanced techniques must be done correctly and with preparation.

If you are sick, in pain, or weak, you are not ready for sitting meditation. It is an intense practice, and your body must be prepared for it. Your body is your vehicle for awakening, and it must be treated with care.

Before attempting sitting meditation, you should clear any energy blockages. Qigong, Tai Chi, and acupuncture are excellent ways to do this. If you skip this preparatory phase and go straight to advanced techniques, you are likely to hurt yourself. This can manifest as worsening back pain or increased anger. These are warning signs that you need to practice preparatory exercises instead of, or in addition to, sitting meditation.

Meditation teachers can help you prepare for sitting meditation. They can provide guidance and hands-on correction, which are crucial for this practice.

Yoga stretches and other exercises can also help to strengthen your back muscles over time, making it more comfortable for you to sit for longer periods.

Physical pain

Sitting meditation is an advanced technique that requires preparation and practice. If you are sick, in pain, or weak, you may not be ready for sitting meditation. It is important to listen to your body and not force yourself to sit if you are experiencing discomfort.

There are several ways to mitigate physical pain during sitting meditation:

• Use a chair: Most people are not used to sitting on the floor, so a chair can provide a more comfortable option. Choose a straight-backed chair and sit forward so that your feet are flat on the floor. If your feet don't reach the floor, use a shorter chair or place a pillow under your feet to raise them.
• Use a meditation bench or cushion: Benches and cushions can help to keep your spine upright and your legs comfortable. You can also try sitting cross-legged on a pillow.
• Adjust your posture: Make sure your pelvis is in a neutral position and your spine is in alignment. This will help reduce back pain and discomfort.
• Move around: If you are experiencing restlessness or physical pain, try a walking meditation instead. Focus on the physical sensations of walking or make mental notes based on your physical movements.
• Start slowly: Begin with short meditation sessions and gradually increase the duration. This will help your body adjust to the practice and reduce muscle strain.
• Practice preparatory exercises: Exercises like Lifting the Sky and yoga stretches can help strengthen your body and improve your posture, making it easier to sit for longer periods.

Frequently asked questions