– And What To Do Instead

Listen to most meditation experts and you might assume the practice is easy. Simply close your eyes and breathe deeply, right?

The truth is, mastering meditation can be a little more complex than that. Closing your eyes, inhaling, and exhaling sounds like the simplest of practices, but our minds often get in the way.

We’re so used to being busy and having so many metaphorical tabs open in our brains, that when we do eventually try to switch off, it feels alien to us. You may even find it really uncomfortable.

But don’t throw in the towel just yet. Meditation has many benefits and it’s a worthwhile practice to get the hang of.

Wondering where you’re going wrong? Here are some common pitfalls and how to overcome them. You’re welcome!

Giving up too quickly

Hands up: who here has randomly decided to start meditating, tried it out for two minutes, decided it’s not ‘working’, and jacked the practice in? 

This is a common roadblock for new meditators. You close your eyes, focus on your breath and expect to feel noticeably different straight away. When you don’t, you take it as a sign to give up.

Here’s the thing: meditation isn’t immediately transformative. It might take a little while for you to switch off, and even longer for you to have a transcendental or spiritual experience, if that’s your goal.

What to do instead:

Did you know that over time your brain rewires itself according to your behaviours? It’s a concept known as neuroplasticity. That means practices that felt difficult to begin with get easier the more you return to them.

Therefore, it’ll probably come as no surprise that our advice is to simply stick with it. Even if you don’t notice a huge difference straight away. 

The best way to make meditation a regular habit is to do it for a short period of time every day (even five or 10 minutes counts) and to set aside a specific time to do it.

It could be first thing in the morning, last thing at night, or during your lunch break. The ‘when’ doesn’t really matter; doing it consistently does.

Getting annoyed at your thoughts

The purpose of meditation is to clear your mind of all thoughts, right? Er, not quite. See, thoughts are inevitable.

Some research estimates that we have around 6,000 of them a day and it’s not really possible to turn them off. Even when meditating. That’s why you’ll often realise you’re thinking about the laundry, fixating on a problem, or deciding what to have for lunch when you’re trying to get zen.

If this is the first time someone has told you it’s okay to have thoughts while meditating (and that it doesn’t make you a failure) then great! We hope it’s provided some relief.

What to do instead:

Imagine you’re meditating, focusing on each breath, when suddenly you start thinking about all the items on your to-do list. Don’t panic or get frustrated. Simply notice these thoughts without judgement, and refocus in on your breath.

Yes, it’s really that simple. But – yes, there’s a but – don’t be surprised if your mind starts to wander again. Within seconds you might find you’re thinking about something else. That’s okay! Just repeat the process above.

The more you meditate the better you’ll become at it. Soon those unwanted thoughts won’t be quite so persistent and you’ll realise you’re able to meditate for long stretches without having any thoughts at all.

Not preparing before you practice

Have you ever tried to meditate when you’re really, really angry, or found it difficult to get in the zone in a really messy room? While it’s totally possible to meditate anywhere, there’s a lot to be said for setting the scene, whether it’s creating a meditation ‘sanctuary’ or getting into the right head space.

Imagine how much more relaxed you’d feel if you’d just had a hot bath, or taken the time to dim the lights, for example.

What to do instead:

It’s simple really. Find a tidy space to meditate in and give it a spring clean if needs be. (Some people also like to use sage to cleanse a room of negative energy too.) Then spend a few minutes getting into relaxation mode. You might take a few deep breaths or try some stretches.

If you’re feeling particularly tense, try a longer wind-down routine. It might include 20 minutes to read or watching a TV show that always makes you laugh. Whatever makes you feel most relaxed.

Not experimenting with different techniques

Meditation is not one size fits all. In fact, there’s a meditation type for everyone, from transcendental to loving kindness. (We’ve rounded up some of the most common ones here.) 

Often though, we get stuck on the same one. Perhaps you do the exact same routine every day down to your breath count or are scared to try out some of the more complex styles, like mantra meditation.

Sticking with what you know and love is all well and good, but you could be missing out on something better, that really helps you find your zen.

What to do instead:

Easy! Switch it up now and again. That might mean trying out a new style once a week or adding other elements into your everyday meditation routine. For example, you could try a mantra during your next session, or work with your chakras. The choice is yours.

If, after a little experimentation, you still want to fall back on your failsafe meditation method, that’s totally okay! It’s still fun to try something new, and who knows you might learn something about yourself along the way.

Going it alone

Unless you’re joining a group, meditation is, for the most part, a solitary practice. It’s something you usually do in solitude. However, that doesn’t mean you have to go it alone, particularly if you’re struggling to master the practice.

Online, you’ll find countless meditation resources (including the site you’re on right now) that will guide you if you’re stuck. There are meditation masters ready and willing to offer their advice across all the big social media platforms, and you’ll find loads of guided meditation videos online too.

What to do instead

Simple: get support when you need it. That might mean posting under your favourite yogis latest Instagram post and asking for advice or joining a Facebook group of fellow meditators.

It could be that listening to guided meditations on YouTube or Spotify is the thing that helps you finally master the practice. However you choose to improve: remember this, meditation may be a solitary practice, but it includes a community of millions.

Tap into that network for support when it’s needed and you could be an expert-level meditator in no time.