Improve Your Meditation Practice

The Meditation Newsletter

Wouldn't it be great to meditate more easily, and have deeper experiences? It is clearly possible, but we all have troubles with our practice at times. Sometimes we don't know what to do, while sometimes we just forget. This issue, then, lists suggestions and reminders of some of the ways to overcome obstacles in your meditation practice. I can guarantee that some of these suggestions won't help. We are all unique, after all. Some of them, I hope, will help you.

1. Try changing locations. I don't know why, but there is one particular spot overlooking the river near my house where it has always been easier to meditate. Find a spot like that.

2. Meditate at a different time. Some of us just struggle too much with mid-day meditation. Why fight our natural rhythms? Find the best time for you.

3. Change positions. If you are falling asleep laying down, sit up. If sitting up is too uncomfortable, lay down. There is no absolute best position for all meditators.

4. Try another method. If you have not had good results with mantras, try a simple breath-watching meditation, for example. Don't change methods continually as an excuse to avoid the discipline of good meditative practice, but be aware that different methods suit different people.

5. Use technology. I've had good results using brain wave entrainment products. You can find more of those on the Meditation Tools page. They sure makes meditation easier for me.

6. Many people find that putting labels on mental distractions helps dispel them during meditation. For example, you might say in your mind, "hunger pain," "job worries," "old memory," etc. Just label sensations and thoughts as they arise, then set them aside mentally.

7. Reduce the potential for distractions. Don't meditate hungry, or in a noisy environment. Wear comfortable clothes, set the thermostat at the right temperature, etc. Eventually you may be able to meditate in almost any conditions, but why hamper your efforts now?

8. Ask for help with specific problems. Find somebody that has had a similar problem, and ask what they did to overcome it.

9. Be consistent. If you think you'll just meditate when it's convenient, you probably won't. Unless you have a regular time and place for your meditation, it's just too easy to forget or procrastinate.

10. Avoid caffeine, alcohol and sugar - at least near meditation time. Caffeine makes your mind run too fast for easy meditation, the "sugar blues" make you too sluggish, and alcohol dulls your consciousness.

Next Issue: Would you like to relax and think more clearly? A simple technique will help.

Steve