Skip to main content

The Surprising Truth about Unpleasant Experiences During Meditation


 Meditation can be calming, but it can also be disturbing. A recent study confirmed what many practitioners already knew. Mindfulness creates a wide range of experiences.

 

More than 25% of adults who meditate regularly reported having an unpleasant experience related to their practice, according to research led by the University College London. Fearfulness and distorted emotions and thoughts were more common among men and participants who used a deconstructive approach.

 

Before you give up your cushion, it may help to compare meditation to therapy. You often feel worse before you make a breakthrough, but the process is still worthwhile.

 

To put it another way, you have to tear apart your kitchen to renovate it. In the same way, your mind might seem messier temporarily, but you’re still making progress.

 

Be prepared for the challenges on the path to mindfulness. Take a look at these common mental and physical obstacles to meditation and what to do about them.

 

Mental Obstacles to Meditation:

 

  1. Adjust your expectations. You may feel disappointed if you heard that meditation makes you blissful, but you’re more agitated than when you started. Remember that mindfulness will shine more light on anything that’s going on in your life.

  2. Pace yourself. Many beginners are uncomfortable meditating for more than a few minutes at a time. Brief sessions can be productive, and you’ll probably be more successful if you increase your time gradually.

  3. Sample different styles. If contemplating emptiness makes you uneasy, try another method. Focus on your breath or think about loving kindness.

  4. Suspend judgements. Some participants in the London study were also troubled by negative repetitive thoughts. Practice looking at your thoughts without assigning blame. Try to reframe situations from a more positive perspective.

  5. Examine your values. If meditation is part of your religion, your faith may help you deal with unpleasant experiences. Whatever your beliefs, turn to your personal sources of strength and support.

  6. Empathize with yourself. Be gentle with yourself while you’re struggling. Accept your feelings and remember that you deserve to be happy.

 

Physical Obstacles to Meditation:

 

  1. Sit up straight. Meditation is easier if you practice good posture. Distribute your weight evenly over your sit bones and elongate your spine. Draw your shoulders down and back.

  2. Strengthen your core. A firm core will keep you comfortable during meditation and other daily activities. Do exercises like planks and leg raises to tone each muscle. Use your breath to expand and soften your abdomen on each inhalation and contract slightly on each exhalation.

  3. Stretch regularly. Training for flexibility will make you more limber. Focus on movements that open up your hips.

  4. Move around. Walking meditation is a constructive alternative for anyone who has trouble sitting for too long. Pick a quiet and safe place where you can pace slowly in a circle. If you like walking in a group, invite a friend or check the schedule at a local yoga or meditation studio.

  5. Dress in layers. You may feel too hot or cold as your body temperature fluctuates during meditation. Wear a sweater or shawl over a t-shirt or any outfit that will let you make quick adjustments as needed.

  6. Eat light. Digesting a heavy meal or listening to your stomach rumble can be distracting. You may want to stop eating a few hours before each meditation session or have a light snack like tea and yogurt.

 

You may not like what’s lurking in the back of the office refrigerator, but it will smell sweeter when those leftovers are gone. Trust that meditation can bring you peace even when it stirs up unpleasant thoughts and feelings that you need to address.


If you'd like to learn more about meditation and mindfulness practice please message me at doreen@recoveryenthusiast.com or check out my website for some cool freebies 😁


Like my posts? Please follow me on Facebook or Instagram under Recovery Enthusiast. I also have a podcast on Anchor and Spotify under Motivations 4U. I'm also on YouTube; you can follow my journey. And to learn more about my guides to recovery, go to recoveryenthusiast.com

As always, stay blessed and live your life Enthusiastically!! ✌

Labels:

Comments

Post a Comment

Popular posts from this blog

Wasting Time With Micro Timewasters

I t's   funny how we  notice when we waste time on a large scale. We notice that we spend an hour on social media or watch TV for three hours. However, these aren’t the only ways we waste time. We waste time in dozens of ways each day. Many of these time wasters aren’t always obvious, but the time can really add up over the course of a day, a week, or a decade. Your time is your most valuable commodity. Think about it, you can always make more money, but you can never make more time. We all have the same 24 hours a day. So in order to make the most of it, we need to be very cautious about time wasters. Don’t let your time just be frittered away! Imagine how much you could accomplish in that time! What could you do that really matters to you? Guard your time from the micro timewasters with these strategies: 1. Always have a phone charger with you. How many times a week do you need a phone charger and have to go into the other room to fetch it? Have multiple chargers and keep th...
Post a Comment
Read more

Empowering Women in Recovery: A Journey of Self-Discovery with Recovery Enthusiast Online Courses

Are you a woman on the path to recovery, seeking guidance and empowerment? Our life coaching courses are specifically designed to support and inspire women like you. Discover a transformative journey that fosters resilience, self-love, and lasting change. Why Our Courses Stand Out 1.      Tailored for Women in Recovery : Understand the unique challenges and strengths of women in recovery. Our proven approach provides a safe, supportive environment where you can thrive. 2.      Holistic Approach : Our life coaching method goes beyond traditional recovery programs. We integrate mental, emotional, and spiritual wellness to help you rebuild your life from the ground up. 3.      Community Support : Join a sisterhood of empowered women who share your journey. Connect, support, and grow together with our dedicated community. Testimonials "These courses have changed my life. They gave me the tools and confidence to reclaim my future. ...
Post a Comment
Read more

Where are you going?!

What is it about hitting a milestone in your life that makes you freak out?        I remember turning thirty and thinking I'm a stay at home mom, I need to have this perfect home, be the perfect wife and all will be well. Ok miss Cleaver how did that work out for ya? By the time I hit forty I was full blown alcoholic in rehab and not home and kids not speaking to me. I've done a lot of stupid stuff that led me to that point. Stuff I can't change.       And so now here I sit 48 going on 49 and feeling like Whoa, where has my life gone?! Now I did clean up my act. I now work as a case manager for an addiction treatment facility and my kids do speak to me. I actually have a grandson that has stolen my heart. I am blessed. I live with my sister and her husband, which isn't the worst thing in the world but I want more. I'm also in school trying to better my life. But like I said I want more. Every time I think about wanting more my heart races and my ...
2 comments
Read more