4 Tips for Restless Meditators
It’s the new year and something on a lot of New Year’s Resolution lists is to make more time to meditate.
Sounds simple, right? Just sit in silence and try not to think! So easy…
NOT.
The first time I tried meditation I was in awe of just how much my brain thought. It’s like it never shut off! As soon as I tried to bring my attention back to the present moment, my breath, whatever… it was off on a tangent again.
To be real, this is most everyone’s initial reaction to meditation. It’s not easy––in fact, it’s one of the hardest things to master. However, this visceral reaction to how much you think is proof that we need meditation more than ever.
Why is it important to meditate?
According to Buddhist teachings, the “monkey mind” is a term that refers to being unsettled, restless, or confused. Buddhists believe that the monkey mind is controlled by our ego, or the part of ourselves that judges us and others, it stifles creativity, spawns self-doubt, and more. It’s easily distracted and actually is something that can prevent you from getting things done or achieving goals. The more we can quiet the monkey mind, the more we can observe our thoughts and emotions from an outside perspective and help ourselves reach our full potential.
Why is it so hard to meditate?
The “monkey mind,” however, is not easy to control. The ego brain wants to take over and since we already live in a world of overstimulation (phones, tv, screens, etc.), our brains aren’t used to taking a break.
When you sit down to meditate your body may be still, but your brain is used to running a hundred miles an hour. It gets way ahead of itself, planning future things and worrying obsessively. When the brain is forced to listen to itself and the body, to slow down and be present, it needs help. This is where meditation comes in.
It’s a chance to personally observe (not control) your thoughts as they pass and help you disassociate from them for a while. This in turn aids emotional regulation. For example, the next time you get angry at someone rather than letting your blood boil and emotions run wild, you may think, “Why am I so angry about this right now? What does it feel like? Am I overreacting or is this a genuine response? How can I better approach this situation?”
So… what do you do if you’re a restless meditator?
What if it’s hard for you to sit still for that long at first? How do you bring your attention back to the present moment?
Below I’ve listed some tips I use when I feel especially restless while meditating. If you’re ready to give up on meditation, try some of these! They might make a difference.
4 Tips for Restless Meditators
Tip #1: Move before you meditate.
Do some yogic stretches before meditating to connect to the body first & ground in the present moment. Breathe through a couple cat/cows and child’s poses. Stretch! Dance a little bit.
Movement before meditating increases blood flow and your heart rate. When it’s time to meditate, sit down and let your body sit in the present moment. Bring your attention to the feeling of your heart, how your muscles feel, your breath, the feeling of blood rushing to certain parts of the body, and the stillness that arrives after movement. This meditation may be helpful for those who enjoy savasana (corpse pose) after a yoga practice!
Tip #2: Use body scanning.
Practice a quick body scan. Starting at the top of your head, tense up the muscles in your face as hard as you can for 5 seconds and release. Your ears… then release. Your neck and release...and so on all the way down to your toes. Keep breathing throughout. This helps bring your attention back to your body and also helps with muscle relaxation.
In a more public place or don’t have a lot of room to move? Press your index finger and thumb together on both hands for 5 seconds on the inhale and release on the exhale. This is a more subtle way to keep bringing attention back to the breath.
Tip #3: Do transcendental meditation!
Transcendental meditation is a more complicated practice, but you can practice a form of it on your own. Start by picking a mantra to repeat. This could be a word or even an affirmation that you have in mind. Keep repeating this over and over in your head. Breathe in and out while repeating the mantra. When a thought arises, continue repeating the mantra while observing the thought and letting it go. Come back to the mantra.
This meditation may help those who feel strange when it comes to focusing only on their breath (it might cause anxiety or a forced type of breathing). Instead, the mantra is the main focus and breath is still present, but takes more of a backseat. Plus, your subconscious starts to soak up wonderful positive words and affirmations while you’re at it!
Tip #4: Prepare your space.
Sometimes it can be as simple as making sure the space around you is ready. This can mean cleaning the room of clutter (this helps set a precedent––clear room = clear mind) or even lighting a candle. Setting the intention of changing the space for concentration may help your brain know, “It’s time to meditate!”
