FREQUENTLY ASKED QUESTIONS

I have tried to meditate before, but I don’t seem to be able to silence my mind – what am I doing wrong?

You are probably not doing anything wrong in the practice but try removing the expectation of needing to silence the mind.  Self-talk, in the initial stages of developing your practice, is actually a really useful tool in maintaining attention on the object of meditation.  For example, repeating the words ‘in’ on the inhale and ‘out’ on the exhale, can encourage our attention and reduce distractions.  Over time, you will find that you are better able to calm the mind and reduce distracting thoughts without the self-talk.  Also, take heart from the fact that even the most experienced meditators will encounter a session every now and again when their mind chatters a bit more than they would like!

 Will I have to sit on the floor in the lotus position?

Only if you want to!  There are some meditation practices that require the student to adhere to specific postures, such as sitting in lotus position for Zen Meditation, but this is not the case for all practices.  Really, the most important position for you to sit in is the one that you are going to be comfortable in for the duration of your session.  There is no point forcing your body into a position that you will be uncomfortable in, for an uncomfortable body will only lead to a distracted mind. 

 Can I lie down to meditate?

You can, if you find it difficult to sit upright for any length of time, but it is not recommended as this can encourage the body to relax in a way that can then lead to falling asleep.  The practice of meditation means that we cultivate focus on the object of attention but remaining aware of the world around us.  It is therefore ideal to remain in a seated position. 

 I fall asleep when I am meditating. How can I stay awake?

First you need to consider if you are practising at the right time of day; if your practice is at the end of the day, consider if you are tired and if your body is relaxing at a time when it needs to rest and recuperate.  Try meditating at different times of the day to see what works best for you; many people chose to wake earlier so that their practice becomes a part of their waking routine.  Next, consider your posture.  Are you practicing in a position that encourages your body to completely relax, such as lying down?  If so, you might want to consider a sitting posture or more active meditations such as chanting or a walking meditation.  If you find yourself nodding off even when sitting, don’t worry too much.  The ‘meditation nod’ (so called because our head falls forward and we tend to jolt awake) is another form of distraction, and a meditation teacher will help you navigate this. 

 When I focus on my breath, I start to feel anxious and can start to hyperventilate, What can I do?

Perhaps try a meditation practice which doesn’t require you to focus on your breath.  You could try a walking meditation practice where you cultivate a focus on the act of walking and how your body physically moves.  Whilst you do bring attention to the breath, this is not the central focus and should allow you to feel less anxious about attending to the breath in your practice.  There are other forms of meditation, such as contemplation, visualisation and chanting which all use different means of focus and can help you develop your meditation practice. I would also recommend a few 1:1 sessions; this will provide you with additional support and your own space to work in which will hopefully reduce any anxiety you may feel in a group course. 

 I find meditating boring.  What can I do to stop feeling bored?

Meditation can be challenging, particularly if you think that you are not making progress, and that could be for a variety of reasons.  When we meditate, we use a variety of techniques and skills to reduce distractions and combat restlessness.  It is also useful to set an intention for each practice, which helps us to focus on that session and engage better with the object of focus and this should help us reduce boredom. Also consider the type of meditation you are practising; it may not be the one for you at this time.  There are many techniques that you can try and something that is more dynamic, such as chanting, guided visualisations or a walking meditation, may be better for you to try.  If you find a technique that you don’t consider to be boring, you should make better progress and start to enjoy the practice more. 

 How can I establish a daily practice? I have tried but after a week or two I just seem to lapse back into not practising.

The biggest obstacles to our daily practice are when we procrastinate, lack motivation or doubt whether we are ‘doing it right’.  Good preparation and having the right attitude to your practice is key. Agree with yourself a time that you are going to dedicate to your meditation practice, and then stick to it.  Start small; 5 minutes is fine and remember that a little practice is better than no practice!  It is also a good idea to dedicate a space in your home that you use for meditation; make a small part of a room your meditation area and ensure that this is where you go to practice.   Make sure you are comfortable; you are not going to stick with any practice if it causes you pain or makes you uncomfortable.  Develop a relaxed, non-judgmental attitude to your practice.  There are no right or wrongs, so try not to have expectations as to what you should achieve.  Working with a meditation teacher will also help you develop good techniques and tools to help you feel confident and comfortable and to stay engaged and motivated with your practice. Finally, one of the certainties of meditation is that it challenges us and at times it isn’t easy; but the benefits of perseverance far outweigh those moments when it seems hopeless.  To quote a famous sports brand, sometimes you need to ‘just do it’! 

 How soon will I start to feel the benefits of meditation?

You will almost certainly experience some benefits right from your first session.  Meditation helps us to regulate our breathing and encourages relaxation, and this can be achieved in a very short time.  However, regular practice brings the biggest benefits, such as improved sleep, stress reduction, self-compassion and overall wellbeing.  Regular practice doesn’t necessarily mean lengthy practice; evidence suggests that as little as 10 minutes a day can make a real difference to our physical, emotional and mental wellbeing. 

 I am not religious - does this mean meditation isn’t for me?

Although Meditation has developed from religious movements, and some people do consider meditation to be a spiritual practice as it can lead to deep insight and enlightenment, practicing meditation does not require you to have a belief, or faith, in anything other than yourself or your own experiences. 

 How often should I practise?

To reap the long-term benefits of meditation, it is recommended to cultivate a daily practice.  This does not need to take up hours of your day; even 10 minutes a day is enough to notice real benefits to our health and wellbeing.  Daily practice means that we embrace a time for our self, a time to put our own mental, emotional and physical health first.  It is better to practice a little every day than to spend an hour in meditation once a week.