How to work with obstacles during meditation

Many obstacles can come up during meditation that may cause you to quit. Some obstacles are distractions like noise, your lack of motivation can be an obstacle, and feeling resistance to sitting. Other Obstacles may be restlessness, sleepiness, or being overwhelmed by thoughts or emotions. Finally, there might be physical discomfort.

If you are physically uncomfortable, you can move or shift the way you are seated or lie on your back. You can even get up and walk around with your eyes gazing in front of you.

Obstacles can be the focus of meditation

One way of dealing with an obstacle is to use it as the focus of your meditation. Sensations, thoughts, emotions, or even resistance to sitting come with a physical sensation. Notice where you feel this sensation. Is it in your throat, your belly, or somewhere else in your body? What shape does it take? Does it feel round or sharp? Is it moving or changing? Imagine the obstacle was a piece of art just before you could walk around and examine it. Does it have a color with the shape?

You can always return to working with your breath, noticing each inhale and exhale if working with your obstacle becomes uncomfortable.

The goal is not to push away an obstacle

The goal is not to tune out the obstacle. Instead, it is to see if it has any messages to bring you. Imagine what this obstacle might be trying to tell you. For example, if you notice resistance, why are you resisting meditation? Are you trying to sit during a time when you are tired or stressed? If you feel sleepy or restless, why might this be?

If you have a journal practice, you might wish to note any obstacles that come up for you during meditation and note what you think they have to offer. Over time you may see a pattern that will help you change your practice or shift your perspective to help overcome them.

There are no “shoulds” in this practice. Instead, this meditation is a practice of exploration, bringing your curiosity and sense of humor. If you become physically uncomfortable, move or shift your position. If an unpleasant thought or emotion is present, move your awareness back to your breath, or create movement like swaying your spine from side to side and focusing on the movement.