The Surprising Truth About Mental & Physical Challenges During Meditation: How to Overcome & Embrace Them for Spiritual Growth

Energy CleansingEnergy HealingMeditation

Sep 9

Embracing the Journey: Navigating the Challenges of Meditation

Usually meditation is calming and peaceful, however, it can sometimes be challenging. A recent study from University College London showed that mindfulness practices create a wide range of experiences. Over 25% of adults who meditate regularly reported having unpleasant experiences related to their practice.

Those that use a deconstructive approach (self-inquiry, which investigates the conscious experience) were more likely to encounter fearfulness and distorted emotions and thoughts. Before quitting your meditation practice, try thinking of it like therapy, where discomfort often open doors to breakthroughs.

Just as renovating a kitchen requires tearing it apart first, your mind may seem “messier” and in need of renovation temporarily. However, this state is a way to make discoveries and progress on your spiritual journey. Prepare for the challenges by understanding common mental and physical obstacles and how to address them.

Common Mental Obstacles to Meditation and How to Use Them to Grow

Adjust Your Expectations If you expect meditation to make you instantly blissful, you may feel disappointed if it initially agitates you. Mindfulness highlights what’s already present in your life, revealing underlying issues that need addressing. It is the key to understanding the authentic you.
Pace Yourself Beginners often find it uncomfortable to meditate for extended periods. Start with short sessions and gradually increase your meditation time to build comfort and consistency. Check out my other posts on How to Add Meditation to Your Daily Activities in 4 Easy Steps, Micro Meditations, and 3 Minute Meditations.
Sample Different Styles If contemplating emptiness makes you uneasy, try other methods. Focus on your breath, practice loving-kindness meditation, or explore guided meditations to find what resonates with you. Conscious Breathing.
Suspend Judgments Negative repetitive thoughts can be troubling. Reframe situations so you have a positive perspective and practice observing your thoughts without assigning blame. This non-judgmental awareness is key to mindfulness. It is about observing not judging.
Examine Your Values If meditation is part of your spiritual practice, your beliefs/faith can provide support during challenging times. Regardless of your beliefs, draw strength from your personal sources of inspiration and support.
Empathize with Yourself Be gentle with yourself during challenges. Accept your feelings without self-criticism. Self-compassion is crucial for spiritual growth. Practice Spiritual Self Care.
Common Physical Obstacles to Meditation and How to Overcome Them
1. Sit Up Straight Good posture enhances meditation. Distribute your weight evenly, elongate your spine, and draw your shoulders down and back to maintain comfort and alertness. Doing so allow your body’s energy to move and flow easily. Bad posture can cause your energy to not flow naturally. This can create some of the mental noise you may be challenged with.
2. Strengthen Your Core A strong core supports comfortable meditation and daily activities. Incorporate exercises like planks and leg raises, and use your breath to engage your abdominal muscles. These exercises or Yoga can be done at the start of your meditation practice.
3. Stretch Regularly Flexibility improves comfort during meditation. Focus on stretches that open your hips. Try to create a regular practice to enhance your range of motion.
4. Move Around Walking meditation is an excellent alternative for those who find sitting challenging. Choose a quiet, safe place to pace slowly, or join a group for shared mindfulness practice. I found the best walking meditation is when I am on a nature trail surrounded by trees. It is such a peaceful enlightening experience.
5. Dress in Layers Body temperature can fluctuate during meditation. Wear layers to adjust quickly and maintain comfort throughout your session. Another option is to have a small blanket nearby.
6. Eat Light Avoid heavy meals before meditating to prevent discomfort. Opt for light snacks like tea and yogurt a few hours before your practice to stay focused and alert.
Embrace Your Journey
Meditation can sometimes stir up unpleasant thoughts and feelings that need to be processed and understood. Trust that this process is part of your journey towards inner peace. By understanding and navigating the mental and physical challenges of meditation, you can cultivate a deeper, more fulfilling practice that supports your spiritual growth and overall well-being. It really is about self discovery and part of that discovery is the uncomfortable stuff. I hope these tips have given a new perspective and taught you ways to keep practicing despite any challenges you may face. Lastly, don’t push yourself too hard instead lovingly give yourself a little break from it then come back with a fresh perspective (and sage your space).