4 Meditation Techniques if You Have Trouble Meditating
You’ve probably heard that meditation is a good practice to incorporate into your life—and for good reason. If you’re someone who deals with a lot of stress, anxiety or is simply overwhelmed with the day-to-day chaos, meditation can work wonders for your mental state. Sometimes though, meditation doesn’t come easy. One may feel it’s “too hard” or simply isn’t being “done right”. If you feel that this is you, read on to find some helpful meditation techniques that’ll help turn this into a simple, everyday habit.
First, let’s address the concern about doing meditation “right.” There’s really no right or wrong when it comes to meditating. Our minds are constantly trying to think about the next thing on our to-do list and oftentimes, it wanders aimlessly while thinking about life. If you try meditating and feel that your mind is wandering, that’s completely normal—in fact, it is expected!
What meditation does, in fact, is help you acknowledge those wandering thoughts, collect them, and gently bring them back to a point of focus. It relaxes your mind and trains it to remain calm in all moments of life—even the stressful ones. Meditation is really an amazing wellness tool that anyone can work with.
Here are four meditation techniques to help you achieve mind and body wellness:
#1 Repeating a Mantra
A mantra is a word or sound that’s repeated over and over again. The importance of a mantra isn’t what it is, but more on how you use it. Repeating a mantra during meditation promotes a sense of calm and concentration.
One common mantra is simply the sound “om”, but you can find many ideas of what to say by searching online, or even coming up with your own! No one is there to judge, so find whatever feels best for you.
#2 Staring at a Candle
This is a great technique for those who have trouble concentrating with their eyes closed. Simply light a candle and place it on your desk at eye level in front of you. Sit comfortably and breathe in and out, slowly, while gazing at the flame. Slowly but surely, you’ll find yourself in a state of concentration and calmness.
#3 Scan Your Body
This technique is wonderful for tuning into your body and its sensations. If you struggle with anxiety or hold a lot of stress in your body, body scans help you to stay aware of what’s going on.
Begin your meditation with your eyes closed and focusing on your breathing. After a few breaths, start with focusing on the top of your head. Think about how it feels. Spend some time there, then slowly move your focus down the different areas of your body— to the sides of your head, your neck, your shoulders, your chest, etc.—one area at a time.
You can also extend this meditation your other senses. What do you hear, feel, smell, taste, and see (once you open your eyes)? Doing this helps you focus and tune in to what your body is saying.
#4 Use Guided Meditation
If you still find it difficult to implement these techniques on your own, look for some guided meditations that you can do with someone. You can look for some meditation classes happening locally, or you can resort to online resources for you to use in your own home. All you have to do is search Google for “simple guided meditations”.
Meditation has many advantages for both your body and mind. Use these techniques each day in order to help you make it a more regular part of your life. See what benefits you notice.