Busting meditation myths
So you think you can’t meditate? Perhaps you accept the research that says regular meditation is good for your physical and mental health, but it’s just too hard. It may be that your understanding of meditation relies on some common meditation myths. Today I’m going to bust three of those myths. But first, we need to understand what meditation is.
What is meditation?
Simply stated, meditation is a set of techniques that are intended to encourage a heightened state of awareness and focused attention. The key words here are awareness and attention.
What meditation is not: meditation myths
Meditation requires shutting off all thoughts…making your mind blank.
That simply is not possible. It is your brain’s job to generate thoughts…even while you are sleeping. In fact, if you were able to turn off all thought, I would be deeply worried about you. The goal of meditation is awareness of thought…to avoid monkey mind (bouncing from thought to thought) or ruminating on one particular thought.
So what do you do when you get distracted by thinking…and you will. First of all, congratulate yourself on the awareness to realize your were distracted and then simply redirect your attention to your breathing. Each redirection is a win.
Meditation requires sitting perfectly still and ignoring unpleasant sensations.
If you consider the slightest movement…or even acknowledgement of discomfort…a fail, no wonder meditation is difficult and not at all uplifting.
So what do you do when you feel the urge to move, scratch, or adjust while meditating? Be grateful for the opportunity to practice awareness of your sensations. Remind yourself that you are okay and the unpleasant sensation is not permanent. Notice it, watch it arise, wait for it to pass. Get curious about it. If you decide to act to alleviate the sensation before it passes naturally, get curious about that sensation as well…what does scratching, stretching, or otherwise adjusting feel like? Don’t be too quick to automatically scratch the itch or tug the shirt or move the hair. If you are going to do it, do it with awareness and careful attention.
Meditation should be relaxing. If it’s not, I must be doing it wrong…or meditation doesn’t work for me.
Again, the goal of meditation is awareness…learning to sit with attention to all of your feelings and sensations. If you are sitting with something uncomfortable, that’s not necessarily going to be relaxing. It may even provoke some anxiety initially. Still, learning to accept all of our sensations and recognizing their impermanence is freeing and brings a sense of peace in the long run. You will also undoubtedly have some meditation sessions that are relaxing and enjoyable in and of themselves. Just don’t count on it every time or judge the “success” of the session by how relaxing it was.
Ready to give it a try?
If you’re ready to give meditation a try, you’ll find some of my favorite simple meditation practices here.
Your turn
- Do you have a regular meditation practice?
- Have you tried meditation and given it up? If so, what was your biggest challenge?
- Do you have any questions about meditation that I didn’t cover?
- What else is on your mind? Anything at all…I just love to hear from you.
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We were talking about meditation in our discussion group today – and the change from ‘mindlessness’ to ‘mindfulness’ – and the importance of disconnecting from the frenzy of life in our busy and stressful world. I think meditation (or “being still” as I like to call it) has become so much more important as a way of dealing with the constant noise of the world around us. I need to get better at it!
I like that term, Leanne: being still. That’s what it is really all about. Quieting the noise in our minds and our lives and just being mindful…consciously aware…for even a brief time. It’s a learning process, but one that is well worth the while.
Being still is a great term!! I might be more successful at being still than I have been at meditating. Glad for these myth busters around meditation because I simply CANNOT turn off my mind successfully. Not even in my sleep. Had given up on trying to meditate. But it is such a calming, refocusing, restorative practice. Going to give it another go.
I’m glad you are giving it another shot, Leslie. Thinking of it as being still rather than “meditating” may help. Whatever you call it, the key is being mindful and nonjudgmental.
Hi Christie, Interesting how you bring up this topic. I have ‘attempted’ meditation over the years. I enjoyed it as part of a yoga practice and then the term “walking meditation.” People I greatly respect have turned me onto guided meditation apps. They vary significantly. I have found some I like. Your words ‘awareness…learning to sit with attention to all of your feelings and sensations’ partially resonates with me….the ‘awareness’ part. I have been using the guided sleep meditations at least once a day the past month. Thank you for sharing an interesting post!
Hello Erica. I also enjoy meditation as an element of yoga…tending to the mind and body. I use the Simple Habit app periodically. It’s a mixed bag. I love some of the sessions, others not as much. I really love meditating with a group, like in sangha, but I haven’t done that in a while.
Hi, Christie – I’m one of those people who finds traditional meditiation difficult. Like Erica, I do walking meditations, and include many principles of meditation in my daily yoga practice. Thank you for your myth busting. That was very helpful.
Hello Donna. Walking in nature can certainly be meditative, if you are in tune with yourself and your surroundings. Throw in an incline, and you can’t help but focus on your breathing. ? For me, being attentive is the key. I also love combining meditation and yoga. Good for the body and soul.
Meditation as part of a group class never works for me ( my fault, not the class) but alone, silently, outside -now that’s something totally different.
I’m glad you found what works for you, Caree. There really is nothing like meditation in nature.
I go through phases with meditation. For a few years I’ll have a daily practice, then I just stop. I’ve never put my finger on why I stop, but I do. Then a few years later I’m back at it. I figure that must be my way, so I go with it. Right now I’m in a meditation time out. Perhaps this post will give me the nudge I need to do it again.
That is interesting, Ally. From what I know of you (which admittedly isn’t a lot), you seem like a mindful person, someone who is quite in tune with yourself and your surroundings. Perhaps you have a fair amount of “meditation” in your daily life. Of course, there is something to be said for setting aside some time each day specifically for that purpose. Whatever you decide, namaste.
What caught my attention in this post was when you said meditation is to help you not have monkey mind or repetitive thoughts. I often do these things and sometimes find it frustrating. I guess I’ll give it another try with this in mind.
I hope you will try again, Cindy, with the idea that there is no “wrong” way to meditate. Your mind will wander, just keep bringing it back to your breathing–hopefully without judgment. It does help to count breaths or repeat a phrase. That won’t stop your mind from wandering at all, but it gives you something to focus on. Let me know how it goes.
I clicked back to your Beginner suggestions. I sit still for 5-10 minutes every morning after my yoga and love the idea of the “may you be well” meditation. It feels like it will be a heartwarming way to think about each person I love and to send good vibes out to them. Thanks for the suggestion–and the reminders about how meditation can sustain us and how we, through our practice, can sustain those we love.
I love that: meditation can sustain us and we, through our practice, can sustain those we love. I’ve always looked at my time on the mat as not just a gift to myself, but a gift to those who I interact with. It makes me a better person to be with. Once you’ve tried the loving kindness meditation, I’d love to hear about your experience.