Meditation is a powerful tool that helps you achieve calmness and clarity, but it is common to face a few obstacles along the way, especially when you are just starting. Many people struggle to fall asleep, experience physical discomfort, or are overwhelmed by a racing mind. These challenges can make it harder to stay consistent with your meditation practice. But they are completely normal and manageable. Here are five practical tips to help you overcome these common challenges and how to meditate properly.

How to meditate properly?

Meditation takes practice and beginners may face some challenges. To avoid that, here are some ways to overcome these challenges:

1. Stay alert to avoid sleepiness

Falling asleep during meditation is one of the most frequent challenges people face, especially if they are meditating early in the morning or at the end of a long day. Sleepiness happens because meditation encourages relaxation, and for many of us, the mind equates relaxation with sleep.

How to stay alert?

• To counter this, you can meditate in a well-lit space, as darkness or dim lighting may signal your brain to wind down for sleep.
• Keeping your eyes slightly open or softly focusing on an object can also help.
• Sitting up straight in a comfortable but upright position allows you to stay alert while helping you relax.
• If you find yourself consistently dozing off, consider doing some light stretching or yoga before your meditation session to wake up your body.

Sleepiness is a common challenge when it comes to meditation. Image courtesy: Adobe Stock

2. Deal with physical discomfort

Meditation often involves sitting still for extended periods, which can lead to discomfort, especially if you are not used to it. Backaches, stiff legs, or sore shoulders can distract you from the practice, making it hard to focus. However, meditation does not require sitting cross-legged on the floor—your comfort is key to staying present.

How to deal with it? 

• Try using cushions or props to support your posture.
• Sitting in a chair with your feet flat on the ground is perfectly acceptable.
• You can even lie down if needed, as long as you stay mindful of not falling asleep.
• Starting with 5-10 minute sessions will allow your body to adjust while still benefiting from the practice. Over time, as your body gets used to sitting still, the discomfort tends to lessen.

3. Manage a busy mind

The mind loves to wander, and you may notice it even more when you sit down to meditate. Thoughts about work, relationships, or even what’s for dinner can flood your mind, making it feel impossible to concentrate. This does not mean you are doing it wrong—having many thoughts is natural. Meditation is not about stopping thoughts but about observing them without getting caught up in them.

How to manage it?

• A helpful way to manage this is by gently returning your focus to your breath or a specific point of concentration, such as sounds or sensations in the body.
• When you catch yourself thinking, simply notice the thought and return to your focus point without frustration. It is all part of the process.

4. Be consistent but flexible

Consistency is key to making meditation a habit, but it is important to allow some flexibility. Not every session will be the same—some days you might feel deeply focused, while other days, your mind may feel scattered. What matters is showing up and practising mediation, even on tough days.

How to be more flexible?

• Set realistic goals for yourself. Start with shorter sessions and gradually increase the time as you become more comfortable.
• Having a set time each day for meditation can help build consistency, but it is okay to be flexible if your schedule does not always allow it. The most important thing is finding a rhythm that works for you.

This flexibility helps you stay committed even when life gets busy, allowing you to make meditation a part of your daily routine.

Knowing how to meditate properly is important to avoid complications. Image courtesy: Adobe Stock

5. Do not expect perfection

Many people approach meditation with the idea that they must clear their minds completely or reach a state of stillness. This expectation can create pressure and lead to frustration when things do not go as planned. Meditation is not about perfection—every session will be different, and that’s okay.

Take a realistic approach

• Some days, your mind may be restless, and other days, you might feel completely present. The key is to embrace the process and remember that meditation is a practice, not a performance. The simple act of sitting down and showing up for yourself is a success in itself.

Meditation should be approved with kindness and curiosity. The key is to learn and keep yourself calm and not overdo it or have unrealistic expectations. These tips will help you meditate properly.

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