Hour 80 Meditation – Obstacles in Meditation and Their Solutions
Obstacles in Meditation and Their Solutions
Introduction
Meditation is a path of self-knowledge and inner serenity, but like any process of change, it is not without its difficulties. As a meditation instructor, knowing the universal difficulties your students will encounter, and being able to lead them through those difficulties, is an important part of your job. In this module, we will discuss the common challenges faced during meditation and offer solutions for each, so you can assist your students in overcoming these challenges and keep moving forward on their journey.
Common Challenges in Meditation
Meditation, though a potent instrument for development, can be challenging, particularly for new practitioners. Some of the most common challenges are:
Restlessness of the Mind (Vikshepa)
Description: Wandering mind is most likely the most frequent challenge to meditation. Thoughts naturally come up, but sometimes the mind gets too restless and it is difficult to focus.
Remedy:
Bring the mind back to the breath: Refocus attention on the breath to anchor the mind.
Use a mantra: Chanting or repeating in mind a word or phrase can focus the mind.
Progressive relaxation: Take your students through progressive muscle relaxation to relax the body, and thereby the mind will relax naturally.
Physical Discomfort
Description: Long periods of sitting, particularly for new individuals, may result in discomfort or pain in the body, so it becomes difficult to concentrate.
Remedy:
Ideal posture: Educate your students on maintaining a comfortable, aligned sitting position. Suggest the use of cushions, chairs, or a blanket to support the body.
Gentle movement: Let students gently readjust their position or take a brief break whenever needed.
Mindful body awareness: Ask them to notice their discomfort without acting on it, taking it as a moment of mindfulness.
Sleepiness or Drowsiness
Description: Students often feel drowsy while meditating, particularly when they are relaxed. Drowsiness can disrupt the clarity and focus required for effective meditation.
Remedy:
Keep a good posture: Sitting upright with the spine straight can be a good deterrent against drowsiness.
Open the eyes: Ask students to open their eyes slightly or work with their eyes lowered so as not to fully close them, which can cause sleepiness.
Engage the breath: Deep, mindful breathing (like kapalbhati) can be used to energize the system and remove mental fog.
Shorter periods: For starters, maintain shorter periods of meditation and increase them gradually as they get used to the practice.
Unresolved Emotional Blockages
Description: Meditation has the effect of bringing suppressed emotions or memories to the fore, which might be disturbing. Students can get emotional turmoil in the form of sadness, anger, or frustration.
Remedy:
Empathetic guidance: Ask your students to accept and welcome whatever arises without judgment.
Self-reflection: Lead them to ask themselves reflective questions regarding their feelings, such as “Why am I feeling this?” or “Where is this in my body?”
Expression space: If feelings come up, leave time for students to express or release them healthily, for example, through journaling or restorative movement.
Grounding strategies: Teach grounding activities such as visualizing roots growing down into the ground in order to promote a sense of grounding.
Description: At times, students become frustrated because they aren’t getting rapid results or because their minds continue to be in disarray. The belief that rapid progress will occur creates frustration.
Remedy:
Patience and consistency: Let students know that meditation is a long-term practice that takes patience. Progress may be subtle and is often only discernible after a while.
Perspective shift: Ask students to pay attention to the process, not the result. Each meditation session, regardless of how it goes, is a significant step.
Small wins: Ask students to recognize the small changes in their practice—like how long they can concentrate for, how they can get more aware of the breath, or being able to sit for longer.
Distraction from External Noise or Environment
Description: Outside distractions, such as noise, temperature, or uncomfortable surroundings, may hinder meditation.
Remedy:
Establish a sacred space: Ask students to create a meditation space that is quiet and distraction-free.
Earplugs or headphones: If noise is a problem, recommend the use of earplugs or listening to soothing music or nature sounds.
Internal focus: Educate your students to bring their attention inward instead of focusing on the external distractions. This can enable them to shift their attention inward.
Impatience and the Desire for Instant Results
Description: Instant results are what contemporary culture tends to promote, and students expect immediate change in meditation. When things do not change immediately, impatience sets in.
Remedy:
Reframe expectations: Let students know that meditation is a practice for life, and it’s the journey, not the destination, that matters.
Embrace the present moment: Encourage mindfulness in each moment, and remind students that there is worth in each breath and each pause, even if they don’t notice results right away.
Daily practice: Suggest a daily meditation practice to establish consistency and deepen their relationship with the practice.
Summary of Challenges and Solutions in Meditation
Restlessness of the Mind
Concentration on the breath
Employ a mantra
Guide through progressive relaxation
Physical Discomfort
Proper posture
Offer cushions
Permit gentle movement
Encourage mindful awareness of the body
Sleepiness or Drowsiness
Maintain upright posture
Practice with eyes lightly open
Employ stimulating breath practices
Emotional Blockages
Welcome emotions with compassion
Practice self-inquiry
Provide grounding techniques
Frustration with Progress
Remind students to be patient
Emphasize the process
Celebrate small achievements
External Distractions
Create a serene environment
Employ earplugs or headphones
Concentrate inwardly
Impatience
Reframe expectations
Encourage daily practice
Highlight the worth of the journey
Navigating Your Students Over Obstacles
As an educator, it’s crucial that you instill empathy and patience in your students when they’re faced with obstacles. Encourage them to look at challenges not as obstacles, but as possibilities for growth and self-discovery. Let them know that meditation is a practice of patience and being present, and that obstacles are part of the journey.
In your own teaching, make sure that you don’t just emphasize overcoming barriers but also rejoice when students succeed in doing so. Ask students to maintain a journal of their challenges and achievements to monitor their progress over time.
Reflective Questions
Consider your own meditation practice. What barriers have you encountered, and how have you overcome them?
Think about a situation when you were upset with your practice. How did you handle that frustration? How can you lead your students through the same difficulty?
How can you provide a safe and non-judgmental space for your students when they are experiencing emotional or physical distress?
What particular tools or techniques do you employ to assist students in remaining grounded and calm while meditating?
Conclusion
Challenges during meditation are an integral part of the practice, and every obstacle is an opportunity for growth. Learning about these typical challenges and giving your students the right tools to overcome them will enable them to deepen their practice and move forward on their spiritual path. Your role as a teacher in being able to hold space for these challenges and showing compassion and support will make a huge difference in your students’ success in meditation.