Learning how to meditate is a skill and ultimate a gift which you give to yourself.
Meditation was traditionally the domain of the monks and used by the ancient seers, as a means to achieve union with the divine.
Today, meditation is a practice used by people from all walks of life.
Although there are different meditation techniques, ranging from observing your breath to a more dynamic walking meditation, the goal is the same.
To achieve a calm, clear state of mind.
As a meditation teacher, I notice there are several common mistakes beginners make when meditating.
Here, in no particular order are the five mistakes I notice beginners make.
Five Common Mistakes Beginners Make When Meditating 1.
Expect Miracles: Great claims have been made about the power of meditation to transform your life.
Numerous studies show that regular meditation practice reduces stress, calms your mind, improve concentration and focus at work.
When you start to meditate, you will experience a shift in focus and maybe awareness.
However, it takes weeks, even years in some cases to achieve the transformation and results you seek.
Many beginner students give up after only a few sessions as they do not feel any different and their problems still seem the same.
If this sounds like you, I encourage you to stick with your practice.
Rome wasn't built in a day and likewise a calm, peaceful mind takes skill and practice to achieve.
2.
Lack of Regular Practice: To achieve anything in life you have to practice.
Meditation is no exception.
Little and often is the key.
Make a commitment to sit and practice at least 2 - 10 minutes every day.
The more you practice, the easier it becomes to make meditation part of your every day life.
3.
Tension in your Body: Learn to relax your body.
The key to meditation is to relax, to allow yourself to be present and fully aware of what is happening, right now, in this present moment.
I often encourage students to maintain a relaxed and alert posture.
Your mind and body are connected.
Holding your body in a rigid and forced position is counterproductive.
It is better to sit in a comfortable and upright position on a straight back chair rather than force yourself into a seated cross-legged position, especially if your joints are stiff or you have lower back pain.
4.
Lack of Focus During your Day: Meditation is not an isolated act, something you do and then forget about till the next time you practice.
Meditation is a skill, a technique you use to help you regain your focus and concentration anytime during your day.
As a beginner, aim to integrate your meditation practcie into your everyday life.
For example, if you are stuck in traffic and feel irate or just had an argument with your partner - take two minutes to breathe and regain your composure.
You will feel much better for this and regain your perspective and focus.
5.
Comparing Experiences: Meditation is a personal experience.
Many students make the mistake of comparing their experiences, thoughts and impressions with other students.
You may both be using the same techniques but what you experience may be totally different.
from your fellow students.
There is no right or wrong way to "feel" after meditating.
For instance, you may see bright colours and feel light and airy whereas your colleague may experience a deep spiritual connection or even burst out crying.
This is perfectly normal and all part of your individual journey.
To avoid the above five mistakes, beginners must take time to find a teacher and technique which fits in with your lifestyle.
Set time aside on a daily basis and make a commitment to practice for at least 2 - 10 minutes every day.
Let go of tension and relax your body.
Anytime during your day you feel anxious, tired or lack concentration, remember to turn your focus inward, meditate and soon you will feel restored, balanced and focused.