The biggest problem beginners have is thinking they cannot do it, then not going through with it at all. Quitting before you even begin is on of the biggest reasons many do not continue with meditation. If you have taken the time to research and study meditation and you have made it this far give your self the fifteen minuets of peace a day to meditate and after a few sessions you will wonder why you thought you couldn’t do it in the first place.
Another problem facing beginners is your untrained mind begins to race and go out of control when it should be experiencing peace and calmness. This is common in not only beginners, but also some that have been meditating for years run into the same situation. Our minds have spent all this time on its own creating its own thoughts and feelings. Now with the start of meditation you are beginning to control the thoughts and feelings your mind develops, this will take practice and concentration.
Meditation requires constant vigilance of what state the mind is in. Keep reminding yourself of the benefits of meditation when your mind begins to wonder. If this does not work try to meditate for less time you may have been meditating for to long, this will cause your body and mind to become drowsy. If this is a common reoccurrence for you during meditation, you may want to try walking meditation outdoors in the fresh air. You may also like active meditation such as yoga and cai chi if you tend to get drowsy during normal sitting meditation.
Another commonly practiced form of meditation is mentally sweeping through your entire body. It is a process of paying close attention to all parts of your body starting at the top of your head working your way down to the tips of your toes. You want to first bring awareness to this part of your body paying attention to how it feels its it cramped, sore, drowsy, over relaxed. Stay with this observation for a minute and just let your mind focus on that feeling. If you feel discomfort or pain imagine as you breathe the pain or discomfort attaches itself to your breath and as you exhale that feeling escapes you body along with your breath. It like the discomfort and pain just evaporates form your body. If the discomfort persist keep focusing on this part of you body until the pain has disappeared. Once it has passed move on down to the rest of your body doing the same steps until your body is completely relaxed.
The key to making meditation successful is having an open mind and the devotion to continue on this path of inner discovery. Be patient as your mind and soul become familiar with this new beginning to your journey through meditation.
