Some of the common obstacles to meditation and how to overcome them are:
- Lack of time: This is a common excuse for not meditating or quitting the practice. To overcome this, you need to prioritize meditation and make it a part of your daily routine. You can start with a few minutes a day and gradually increase your time. You can also find ways to fit meditation into your schedule, such as meditating in the morning, during breaks, or before bed.
- Falling asleep: This can happen when you are too tired, too relaxed, or have poor posture during meditation. To overcome this, you need to make sure you are well-rested, alert, and comfortable before you meditate. You can also choose a time of day when you are not sleepy, such as early morning or afternoon. You can also improve your posture by sitting upright, keeping your spine straight, and your head balanced.
- Distractions: These can be internal (such as thoughts, emotions, or sensations) or external (such as noises, people, or devices). To overcome this, you need to acknowledge the distractions without judging them and gently bring your attention back to your focus point. You can also minimize external distractions by choosing a quiet, clean, and comfortable place to meditate. You can also turn off your phone, close the door, or use earplugs or headphones.
- Expecting immediate results: This can lead to frustration, disappointment, or boredom when you don’t see the benefits of meditation right away. To overcome this, you need to be patient, consistent, and curious about your practice. You need to understand that meditation is a skill that takes time and effort to develop. You also need to appreciate the subtle changes that happen in your mind and body as you meditate.
- Boredom or restlessness: This can happen when you lose interest, motivation, or focus during meditation. To overcome this, you need to vary your practice and try different techniques, durations, or times of day. You can also challenge yourself by setting goals, tracking your progress, or joining a group or a class. You can also remind yourself of the reasons why you meditate and the benefits that it brings.