How to Not Try to Hard During Meditation

Beginning to meditate can be difficult at times; when this happens it is important to not be too harsh with yourself and instead refocus slowly and gently.

Making the mistake of trying to stop thinking is an all-too-common mistake in meditation, when in reality the goal should be more about simply observing them without judgment.

Sit in a comfortable position

Sitting with an improper posture during meditation is one of the biggest mistakes you can make, as it not only is uncomfortable but may cause back and neck pain that distracts from concentration as well as taking away from concentration due to discomfort.

Sit up straight, relax your shoulders down your back, widen your chest and draw your chin backwards over your collarbone instead of forwards – this may help alleviate neck and headache pain caused by “poked-chin” posture.

For maximum comfort if you don’t have much flexibility, consider sitting in quarter lotus pose on a cushion or with your feet resting on the floor, with or without supporting. A chair could also work – simply fold a towel or blanket under your knees so they raise up slightly as necessary.

If you’re just beginning, if you are unsure which meditation position will work for your body I suggest trying a variety of positions out for 5-10 minutes each time, until your body adjusts. If any is uncomfortable then try another until you become used to it; eventually over time you may even discover that sitting without supports on the floor becomes comfortable enough for longer.

Breathe deeply

Meditation offers us a way to relax by helping us focus on our breath. Many find this an easy and straightforward way of staying focused during meditation; if your breath becomes the focal point and brings back focus whenever your thoughts wander off course – that is wonderful! If it feels forced or becomes challenging then you could be overstraining yourself and making this exercise too hard for yourself.

Focusing on your breath involves being aware of its inhalation and exhalation, the rise and fall of your chest, or any sensations on your nose. Remember that breathing meditation doesn’t aim for deep inhalations or long exhales; its purpose is simply being aware of each time your breath enters or exits your body.

Sometimes during meditation you might become sleepy; this is perfectly normal if you’re new to it. If this happens frequently or if staying awake is becoming difficult for you, try changing positions or practicing walking meditation instead of sitting for too long a period – trying to fight sleepiness will only tire you out and won’t help achieve the goal of meditation.

Focus on your breath

Your focus can vary; for instance, you could concentrate on how your breathing feels or observe its movements in your abdomen and chest. At first it may be easy to be distracted by thoughts; over time however your concentration will improve – don’t be harsh on yourself if your concentration slips – simply start again from where you left off and keep practicing!

Use words like “in” and “out” as anchors to bring your attention back into focus on breathing. Do not attempt to control your breathing but simply observe its sensations as you inhale and exhale. Do the same with bodily sensations – notice any inhales/exhales as they occur, including any bodily achy sensations that come your way – like so. Additionally, some use other objects (sound or body sensations) to stay centered during meditation sessions.

If your mind wanders off from its chosen object (be it breath or whatever), this is completely acceptable! Just recognize when this has happened and gently bring your attention back onto what was chosen as your focus object (whether that’s breath, the body or whatever else may have come to your mind).

When your attention wanders to other things, try letting go of unwholesome thoughts and returning your focus to metta or whatever object has been chosen for meditation. Use the 6Rs as needed (Recognize, Release, Relax, Return, Refocus and Repeat). Over time, your ability to maintain this concentration will grow stronger.

Be gentle with yourself

As we begin meditating, it can be easy to feel discouraged by how often our minds wander. Thoughts might include grocery lists, past disagreements or worries about future project deadlines. Instead of becoming frustrated and giving up altogether, be kind and remind yourself that straying thoughts is natural; with practice it becomes easier to recognize when your attention has wandered and gently bring it back towards whatever object of meditation was chosen as your focus point.

Be mindful that our minds never stop thinking, but we can detach from its chatter by simply observing it. Any attempt at silencing our thoughts only serves to increase them further and generate even more ideas in turn. Better to let your thoughts pass naturally before returning your focus to breathing, body sensations or the space itself.

While meditating, you may encounter strong emotions like fear, sadness, anger or jealousy that disrupt your focus. To better deal with these intense emotions and move through them, try becoming aware of where they reside within your body and staying present with it for several breaths until it passes; this will help lessen their power over us and allow you to resume meditation more comfortably.