Getting Started With Meditation: 10 Strategies To Overcome Your Hesitations.

Getting started with meditation is a rewarding pursuit, but you may have mental obstacles to overcome. Learn how to deal with stumbling blocks common to new practitioners.

I get bored or distracted during meditation

Drifting thoughts are common even for longtime meditation practitioners. You're centered one minute, thinking only of breathing; the next, you're making a grocery list. Don't let this everyday occurrence derail your session. Simply bring your mind back to focus as often as necessary.

The more you practice returning to a state of nonjudgmental awareness, the more helpful your meditations become. Eventually, you'll be able to use this same technique when dealing with stress or strong emotions.

I'm uncomfortable sitting cross-legged

The lotus position is not essential to meditation. You can sit or lie in any position that works for you. The goal is comfort, so if you're sitting, relax your shoulders and make sure you have spinal support. Keep feet flat on the floor or crossed at the ankles.

If you choose to meditate lying down, place a pillow or rolled-up towel under your knees. Feel free to adjust your posture during a session as needed.

I'm surrounded by commotion

Most of us don't get to meditate in a solitary mountain hideaway. Instead, we must adapt to our surroundings, whether an apartment on a busy street or a family-filled residence.

If background sounds are ruining your meditation time, consider noise-blocking headphones. As a bonus, use them to listen to guided meditations, where the only sounds you'll hear are soothing chords and voices. White noise or instrumental music is another option for drowning out unwanted disturbances.

I'm not a religious person

Although many religions practice some form of meditation, you don't need to follow a particular faith to enjoy the experience. After all, one of the goals of meditation practice is to help you observe and catalog your thoughts, not those of someone else.

Should you wish to incorporate spiritual or positive thoughts during your meditation, it's up to you. Beginners getting started with meditation often focus on breathing and relaxing specific body parts, letting thoughts drift in and out.

I can't sit still for a long time

You would love to take a break from rambling thoughts, but your body refuses to cooperate. If you struggle with constant fidgeting or discomfort while remaining in one location, permit yourself to move. You don't have to sit perfectly still to enjoy meditation.

One option is to try a walking meditation, where you focus on breathing and the repetitive motion of putting one foot in front of the other. Another strategy is scheduling on-purpose movement into your session, switching postures every few minutes.

I don't have time for meditation

First, consider this time as a treat, not another chore. You owe this to yourself, so don't let others' needs stop you from meeting your own. You'll soon get to the point where you relish a moment to calm your mind.

Secondly, don't set the goal too high. Telling yourself to meditate daily for 40 minutes is a recipe for disaster. Instead, start small, and make tiny incremental changes as you feel comfortable. For example, start with one minute, then two, then three, and avoid putting pressure on yourself to reach a certain number.

I fall asleep during meditation

If you regularly drift off during meditation, you might be too comfortable. Try adjusting your posture or resist lying down. The goal is to calm the consciousness, not shut it down, and soon your mind will recognize this process.

You can also experiment with shortening sessions, or if you're enjoying a guided meditation, try changing the type of session. Finally, you might need to increase your sleep hours; perhaps your body is telling you it needs more rest.

I forget to do it

Starting a new habit can be challenging, especially when you lead an active, busy life. One way to ensure you continue with meditation is to fix a set time like you would schedule a doctor's appointment.

Another trick is to attach meditation to something you regularly perform, such as eating lunch or brushing your teeth. Since you're already in sync with those habits, meditation can soon become as consistent. And, if you do forget, let it go and start again. As long as you're trying, you're succeeding.

I don't know how to meditate

Fortunately, meditation doesn't have complex rules, and there are many ways to meditate. However, researching meditation methods and gathering helpful tips can ensure you receive the most benefit from your practice.

Guided meditation sessions are a terrific way to get a feel for the process and are available in apps, internet downloads or in-person sessions. You can choose between various lengths, from one-minute mini breaks to 45-minute intensive lessons.

I don't feel any different

Meditation is a journey, and the reward is in the process. Don't despair if you don't notice immediate changes. The very fact that you're doing something for yourself can create positive feelings and improve self-esteem.

Finally, meditation, like any positive habit, requires consistency. You may notice tiny changes in the first couple of weeks and more as time passes. Eventually, you'll discover that you're responding differently to stressful situations without even realizing it.