The popularity of the ancient practice of meditation continues to rise in the Western world. It seems that we can’t check out at a grocery store without seeing at least one magazine touting the benefits of meditation.
And odds are you’ve tried it at least once. Am I right?
Yet, we all know that one person – and perhaps it’s you! – that “just can’t meditate.”
“I’ve tried it and can’t do it.”
“I can’t sit still.”
“It’s not for me.”
The truth is, we can all actually do it. Some of us just interpret normal and expected attention-related issues as some type of failure. Everyone fails at meditation … and that’s part of the beauty of it. Meditation doesn’t need to be an inherently spiritual practice, says Dawn Mauricio, a Buddhist and mindfulness meditation teacher.
It’s through those ‘failures’ … those distractions … that we see our potential and measure our progress.
But why should we meditate?
Meditation provides many proven benefits. Studies have shown it reduces stress, helps control anxiety, promotes emotional health, can generate kindness, lessens feelings of depression, and may even reduce age-related memory loss. (Healthline.com – 12 Science-based Benefits of Meditation)
Dr. John Mitchell of Duke University believes that meditation is especially beneficial to individuals dealing with attention disorders such as ADD and ADHD, despite the specific challenge these practitioners have with focus and sitting still.
It helps to keep us calm, it improves our focus, and it recharges us. All very important reasons to find a few minutes of “me time” each day.
You can also help with this by finding a time in the day, preferably the same time every day, to meditate. Finding a time and place that you feel relaxed can help you look forward to it and prepare your mind for what it’s about to do.
Tips for the formerly frustrated
Give yourself some credit – As with absolutely everything in life, things get easier with a little practice. It may take you 5-10 meditation sessions before you detect the improvement that you’re no doubt making. If you decide to add meditation to your daily routine, be fair to yourself and allow a couple of weeks before passing judgment.
Start with basic breath-focused meditation – While there are many forms of meditation (guided, body scanning, noting, visualization, loving/kindness, resting awareness, reflection), a simple breath-focused meditation is a wonderful ‘entry level’ place to start. Here’s one guide to help get us started.
Distraction is normal – You will be distracted over and over and over again. That’s part of being human. When you are distracted, let the thought simply float away and return your focus to your meditation.
Start small – Begin with a 3-minute session. When that feels good, bump it up to 5 minutes. Then 7. Then 10. It’s not a race and there is no requirement that you need to hit. You’ll know when it’s the right time to increase your session’s duration.
The world is your meditation haven – You don’t need a quiet, comfortable room with a mat, statue, incense, and a gong to meditate. The train, the bathtub, the bus stop, the coffee shop … it all works.
Believe in yourself, give yourself a little room, find a few minutes each day, and tap into the peace and tranquility that awaits.
The benefits are real, and you certainly deserve them.
What If This Doesn’t Work?
Believe it or not, there’s still more that you can try! Sitting and meditating isn’t the only form of meditation. Activities like sports, yoga, drawing, painting, listening to sounds, and mindful focus on the body can all be great resources for meditation and bringing back focus or allowing the body to release its energy.
Fortunately, we also live in a time with access and answers at our fingertips, meaning tools like YouTube, music on Spotify, going to a studio, or apps can help you find what works for you. Although we don’t recommend spending too much time on electronics as they can become more of a distraction and not a focus point, they do have their purpose.
Lastly, if you still can’t quite get the hang of it, therapists like Lindsey Phillips, LPC, and Ben Smith, LPC, at Evolve Counseling Fort Collins are experts at helping you find what works best for you. With a huge focus on CBT (Cognitive Behavioral Therapy) and understanding habits and how to create healthy ones, and offering therapy from the comfort of your own home through teletherapy, they can help you every step of the way to find what type of meditation best fits you and how to go about it.