The Benefits of Meditation and Dealing With Obstacles

I can easily explain to you the benefits of a regular meditation practice, but until you make the effort to have a regular practice of your own, it is like handing you a vitamin pill; you won't get results unless you use it!

Know ahead of time that you will encounter obstables in your practice! However, knowing the benefits of meditation can give you the motivation to persevere. Meditation is a learned skill, and the end results can have a huge impact for good on your life.

Sitting in meditation on a regular basis breaks the stress cycle. We all have stress in our lives, and stress is the main cause of most ailments people suffer from these days. Stress affects our heart and lungs, our nervous system, the effective functioning of digestive and elimination systems, the immune system, and even our joints and tissues! So, taking 30 minutes daily to sit calmly and focus the mind in non-threatening, non-judgmental awareness calms all systems of the body, allows the immune system to recover, and helps us sort out the "nickel-dime stuff" that tends to badger us unceasingly.

People who meditate report that they have fewer colds and flu episodes; their relationships improve; they increase in their ability to forgive, to be patient. In trying situations, they are able to respond appropriately and with kindness, rather than reacting in negative habitual ways. They find they take the time to make wiser choices, seeing the future consequences of their decisions more clearly. They also report that they sleep better, and are able to wake up more refreshed than they used to.

I'll now give you some suggestions for dealing with common obstacles. I've taught an 8-week course in Beginning Meditation about 15 times, and the following obstacles come up for everyone:

Restlessness    It is normal to be restless when beginning to meditate. The body and mind are not used to sitting still and focusing. Wash the face, use the bathroom, and do a few yoga stretches including some deep breaths. Tell yourself the next 30 minutes are for stillness, and sit as directed in my previous post. As you sit, slowly repeating your passage in your mind, the body may want to wiggle or squirm; simply note "restless" and continue with your meditation. Jack Kornfield, a renowned meditation teacher, describes a session during which a fly crawled around his face, and he remained sitting, quite a funny story! I'm not adverse to brushing away a fly, but don't let it disturb your mind. Stay focused on your passage, and relax.
With practice, the body accepts stillness and restlessness will be less of a problem.

Sleepiness  Get adequate rest before a morning practice; avoid meditating late at night. As above, doing some yoga stretches and deep breathing will oxygenate your brain and help you remain alert.

Noises Sounds are expressions of energy. That energy is in the form of sound waves that resonate in your ears. Avoid analyzing or judging sounds or the dogs or machinery or people that are making them. Simply acknowlege them as "sound" and continue with your practice. Being able to allow things that you can't change to just be as they are, is a skill learned in meditation.

Houseguests  Inform houseguests right off that you meditate every morning for 30 minutes. If it is not possible to use your regular space for meditation, you might be able to meditate sitting up in your bed, or in your car, or anywhere you can find a quiet spot. Regardless of what your friends may think or comment on about your practice, simply explain that this is important to you, and do it. You may find your friends will want to learn more, and you can teach them and try a group meditation!

Traveling I find that meditating in a motel room, in a tent, or in someone else's home can be an interesting change. Allow each meditation session to be just as it is. Conditions don't have to be perfect. Be adaptable and do the best you can. If you can only get in 15 or 20 minutes, or even just 10, do it! It is better to feel good about making the effort than to skip the practice and feel that loss.

Falling Off The Wagon So, life gets in your way, and one day you realize it's been several days or weeks or a month since you've meditated. Just begin again. It may take a few days for you to get back to where you left off, but these things happen to everyone sooner or later, hopefully only occasionally. Don't condemn or judge yourself harshly or decide it's just not worth it. Simply begin again and notice the difference it makes. It IS worth it!