What do you do if you can’t meditate?
Your mind is agitated, and you can’t focus. You don’t have the time. Sound familiar?
I have five tips to help you meditate even if you think you can’t:
- Make it short – set a timer for 3 to 5 minutes or less.
- Get comfortable. You don’t need to sit. You can lie down, move, even walk around if you need to (with your eyes open!)
- If your mind is restless, sit anyway. Bring your sense of humor, and watch what comes up. Find an anchor like your breath, your seat or spine, something outside your body like a sound, or gaze at an object near you. The goal is to notice when you have lost attention and gently guide your way back to your anchor. Use meditative music as an anchor if that helps. If you lose concentration, that’s ok; the practice is to guide your awareness back.
- You don’t think you will ever be able to meditate. Examine what makes you believe this. If you are busy, you can find 3 minutes. If your body is restless, move. If your mind is restless, focus on your anchor or watch the restlessness. Examine what you are feeling and where you are feeling it in your body. Say it out loud if it helps. I’m feeling rage or grief or restlessness or stress.
- Try journaling or doodling if you fear what might come up during meditation practice, like sad or frightening thoughts. You don’t need to close your eyes; you don’t need to be stuck with your thoughts. You can stop the meditation at any time, get up and walk away, choose an object outside your breath or body like music, draw, journal, or doodle. The goal is to train your mind to stay focused and aware, not racing after every thought or distraction.
When You Just Can't Meditated Guided Audio
Get comfortable either seated or on your back. You may also choose to stand or move around. If you are walking, keep your gaze in front of you and make sure there is nothing to trip over.
The goal of the practice is to focus your mind. It might be a traditional meditation anchor like your breath, noticing where your seat meets the chair or your spine on the floor. You may choose to keep your eyes open and gaze at an object near you. This movement might be your anchor, creating small movements in your spine, hands, or feet. You may doodle, focusing on the pen as it glides across the paper. The goal is to focus your mind on one thing. This focus moves your brain from the default mode network, “anywhere but here and now,” to a more relaxed, focused state of awareness. The more you can practice this concentrated awareness, the easier it becomes to find it.
The guided meditation is about five minutes. Remember, no shoulds. Don’t force yourself to sit in an uncomfortable seat or force yourself to try and stop your thoughts. Make it easy on yourself, bring your sense of humor, and enjoy.
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