Meditation FAQs [Part I]
So you’ve finally decided to give meditation a try — congratulations!
The only problem is that you’re smacking up against a wall of resistance.
Your back hurts. Your mind gets lost in every thought that pops up in your head. Your eyes buzz around sporadically and won’t sit still. You can’t stay focused on your breath. You get sleepy and restless.
Like I’ve said before, meditation can be a real pain the butt sometimes.
And if you’re just starting out, it’s easy to get discouraged and stop practicing altogether. Meditation really does require more patience and willpower than most people think — but the benefits of sticking with it are incomparable.
To help you with your practice, I’d like to address some of the most common questions that pop up when someone initially starts meditating.
They’re the same questions I had when I begun my practice many years ago — and I suspect they’re the same for most people who try to make meditation a consistent and foundational part of their lives.
Let’s get started, shall we?
How often should I meditate?
Meditation works best when it’s done consistently.
For many years I practiced on and off. A week here. A week there. A month of daily practice followed by several months of inaction.
And although practicing sporadically still felt good and provided me with benefits, it was nowhere near as fruitful as when I meditated day after day, month after month consistently.
Meditation has a cumulative effect that seems to get lost when you stop. Not entirely, but it certainly does fade. That’s why it’s best to try sitting at least — even for a short period — every day.
If you can only grab a few minutes here and there, that’s better than nothing. But it’s the daily practice of meditation that will reap the most rewards.
How long should I meditate?
If you’re just starting out, you’re likely to get more from less.
5–10 minutes is an excellent place to get started. If you feel comfortable meditating for longer periods of time, the more power to you.
What happens though for most people when they begin a meditation practice is that they start to get restless and uneasy the longer they sit. The body starts to get uncomfortable and the mind starts to chatter incessantly.
You don’t need to put yourself through that, though.
Instead, ease into the practice. Give yourself room to grow. Sit for a short period of time until it starts to feel effortless. Eventually, 5–10 minutes will feel like nothing, and you’ll start to crave more.
Personally, I meditate for 20 minutes each day. It’s a practice I’ve grown accustomed to. For many, 15–45 minutes is the sweet spot, and I’m inclined to agree. Aim to settle your practice somewhere in that range.
But at first, don’t set a limit for yourself. Start slow and gradually increase your time as you get more comfortable with the practice.
Is there a specific posture I need to use?
The short answer is no — but if you decide to sit while meditating (as opposed to walking or lying down) here are some helpful tips to consider.
- Sit in a position that balances relaxation and alertness.
- Sit in a way that allows your spine to be upright and relaxed.
- Allow your shoulders to relax back and down.
- Place your hands on your thighs or in your lap (you don’t have to do anything fancy with your hands), and allow your arms to relax.
- Lengthen the back of your neck and tuck your chin in slightly. Relax your forehead, eyes, jaw and even your tongue. And smile slightly if possible.
You can sit in a chair with your feet on the ground. You can sit cross-legged on a couch or on the floor. You can sit on a cushion or a pillow. Whatever feels most comfortable for you while keeping the above in mind.
The most important thing is that you’re comfortable, alert, and relaxed.
Okay, folks — that’s it for Part 1 of the Meditation FAQs. There are a handful of other questions I’d like to cover, but I’m out of time for the day. We’ll pick up where we left of tomorrow. In the meantime, you should now have enough information to get started with your practice.
If, at any point, you’re feeling discouraged, just remember:
Meditation is discipline that grows with you over time. You may not feel the benefits right away, but rest assured knowing that the magic of meditation is slowly working in the background transforming your life in ways you’ll soon come to appreciate.
Commit to the practice and be consistent with it — that’s all meditation asks of you. If you can do that, your life will forever be changed for the better.
Halt right there!
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