How To Meditate When You Can’t Sit Still Or You Are Forcing Your Breath
That’s a great question and something that I get asked quite frequently. Though it would be ideal to sit still, relaxed and comfortable whilst meditating allowing your breath to control your mind, to flow minus the mindless chatter, at the beginning this state isn’t always easily achieved.
So what can you do to move forwards with your daily meditation practice?
First of all I would recommend you relax and release the pressure of performing. Forget about striving for results for now and just be content with doing. Form a habit that is going to enhance your practice of meditation rather than stall it.
If you can’t sit still try lying down if you can’t breathe deeply breath normally, if you can’t stop the mind chatter don’t force it to go away, try and flow through it. Acknowledge you are struggling and instead of fighting it flow through it. Let your mind know you are aware of the distraction and you will not be fooled into giving up so quickly. Bring yourself back to a neutral state and start focusing on your breathing which will allow you to divert your attention away from the chatter.
Trying to stay still can get uncomfortable…again don’t try and row against the current go with the flow. Don’t force anything allow it to be natural and don’t beat yourself up if you continue to struggle just try and relax and let it happen… be the observer of things and not its master.
Meditation is a tool that allows you to fight through limiting obstacles and restrictions. It was never meant to be a struggling process yet it can be very frustrating to master.
Sitting still and breathing to enhance your meditation comes with practice and we are all different, we all take to things differently as we do in the doing of things. So be mindful of who you are and what is likely to work for you.
I can give you tips and ideas on how to approach your daily meditative practice but it’s up to you to first clarify why it is you are meditating for in the beginning. Without a clear sense of purpose in anything you do the likelihood of you persisting with it is limited.
Give it some thought, if you are looking to fight the effects of stress than let it be your focal point for meditating. If it’s to increase your awareness, memory and concentration, again make that your focal point of your meditation.
Like anything worthwhile, it requires effort and discipline to achieve success with it.
Using Meditation To Transcend To Higher Levels Of Awareness
Most of us operate from a very shallow surface base which in itself is very limiting. Most of us have yet to develop past our sense of self our egos and personalities. We have yet to connect to that divine, eternal spark of unlimited awareness, the universal energy of all things…
“One of the purpose of meditation is to transcend the usual limitations of human consciousness and expand to higher levels of awareness.” Acu-Yoga Michael Reed Gach
By focusing your mind allowing you for a short period of time to detach yourself from its constant chatter.”
Mr Gach continues…
“The mind can then go beyond its normal scope into a vastness that cannot be described, only experienced.”
“The mind can only experience the totality of creation through the process of meditation.”
Understanding that your mind can become stubborn and uncompromising just as your body can become stiff, rigid and inflexible.
According to Reed Gach “As the body contracts, the mind develops layers of resistance, which become the limitations of human consciousness.”
Thus, when your mind is full of chatter, your body becomes stiff and in turn your breathing will automatically become shallow…
Short shallow breathing is detrimental to your health, you need long, deep breaths for your body to operate at optimal. Deep, long breathing allows the oxygen intake to fully expand your lungs so your blood cells can engulf the oxygen as it feeds the heart so it can in turn pump the blood to where its needed throughout your body.
Meditation To Align Your Breathing, Mind and Body
The breath is the most profound tool known for purifying the body. Your breath is a reflection of your state of mind, a reflection of how you are feeling about yourself and how you converse with the world or environment around you.
If your breath is shallow, all of your body’s vital systems will be at its lowest level of performance where if your breath is long and deep your lungs, your respiratory system can function at peak levels allowing full oxygenation of your blood cells.
There is a close relationship between breathing, the body and the mind thus getting the three aligned through meditation is crucial to your physical and mental well-being. The connection between the three determines your physical and emotional well-being on a day to day basis.
The only breathing technique you need to master at this stage of your meditative process is “long, deep breathing.” Inhale deeply into the abdomen, the diaphragm, and finally the chest. Hold your breath for as long as you can comfortably and exhale slowly.
Consciously breathe smoothly, gradually and deeply, concentrating on making each breath full and complete.
As you focus on your breathing you will notice a sense of calm which will in turn dictate your ability to control the mind’s chatter and the irritation, the frustration of trying to sit still during your meditation session.
The stillness achieved through meditation slows down your metabolism of the body providing the body with a deep state of rest which has great therapeutic benefits, rejuvenating the entire bod, especially the nervous system.
Why You Must Fight Through The Struggles And Frustrations Of Daily Meditation
The many benefits of personal and spiritual expansion through connecting with your inner self with daily meditation are so rewarding that eventually the practice will become a joy, not an exercise and not certainly not a chore.
Just remember instead of struggling and fighting with the flow of thoughts, just keep your focus and attention on the meditation. Your meditative practice needs to flow, the session needs to be effortless. Your breathing needs to be fluid and whole.
As thoughts float to the surface, let them come and go without controlling them. Observe the flow of your thoughts, watching them come into your mind and then letting them go of them. When you notice that your attention has wandered, gently let go of your thought, and bring your awareness back to the meditation.
It’s this continual process of letting go that benefits the brain.