10 Things That Can Kill Your Meditation Practice

10/4/2022

Committing to practice mindfulness meditation takes dedication and discipline.

It is a slow but rewarding process.

Our minds play tricks on us when it comes to implementing something new into your routine.

It’s super important to be on the lookout for these 10 common traps that can put the kibosh on your meditation practice so you can challenge the narrative and reach your goals. .

10 Things That Can Kill Your Meditation Practice

1. Time

With all things in life, it's a matter of your priorities.

What you value and prioritize grows.

I encourage you to challenge the narrative that you do not have enough time to meditate.

Your mental well-being is worth 5-10 minutes a day.

If you are really pressed for time you can even break down your meditation into smaller chunks.

If you commute to work via public transit, stick some earbuds in and listen to a guided meditation or some calming music on your way to work.

Perhaps you have a doctor's appointment after work and you can close your eyes and focus on your breath while in the waiting room.

How do you fit in your meditation practice into your daily routine?

Comment below with some ways you fit meditation into your busy schedule.

2. Doubt

When we start our meditation practice, we may often start to doubt ourselves.

Whether we think we can or think we can't, we are usually right.

Doubt often leads us down the rabbit hole of self-depreciation.

Thoughts such as “Things will never change” and “I can’t do this” can stop us right in our tracks and keep us living the same old story over and over again.

Believing in ourselves and our ability to practice mindfulness consistently is essential to building and sticking with a habit.

3. Pain or Discomfort

If you are dealing with pain or discomfort try to find a position to meditate in that feels good to you.

You might need to lie down with a blanket under your knees to comfort your lower back or you might have a favorite chair that feels nice to sit in.

4. "My mind won't stop thinking!"

It is completely normal and natural for your mind to be jumping from thought to thought

It's human nature.

The goal isn't to stop the thoughts, it's to watch them.

Notice them as if they are a cloud passing in the sky.

When you feel ready, try to bring your attention back to your breath.

5. Distractions

Finding a quiet space can be difficult.

Planning ahead is key.

Silence your phone, invest in some earbuds, and let people you live with know not to disturb you.

6. Not seeing the benefit

Meditation is not a quick and easy magic pill and you're not likely to see the benefit right away.

It's a sneaky process that slowly builds over time with consistent practice.

Trust the benefits will come and try to remember why you have chosen to practice mindfulness meditation.

To remind yourself of your why and the power of mindfulness, check out this blog post: 10 Science-Backed Reasons You Need Mindfulness In Your Life.

7. Motivation

The excuses are going to come so be ready! Don't listen. Continue your practice anyway.

Excuses keep us trapped in situations that don’t keep us happy in the long term.

Showing up for yourself can be challenging especially when integrating a new habit.

Reach out to others in our Facebook group for some support and motivation. You are never alone in your journey.

Life is all about balance.

Try to find some ways to reward yourself in healthy ways for practicing.

If all you can do is muster up enough strength to watch your favorite show- decide to close your eyes and mindfully breath during commercials.

Small steps towards our goal will give us big gains in the end.

Remember progress is so much more important than perfection!

8. Falling Asleep

If you tend to fall asleep during meditation, find a time in your day that you feel most energized to practice.

Try to sit with your back straight- we are more likely to fall asleep lying down.

9. Planning

It's completely normal for your mind to go into planning mode during your practice.

When you notice that you are planning what to eat for dinner or what to do this weekend, observe your thoughts.

Every time you become aware that your mind has wandered and gently redirect your attention back to the breath, you are strengthening your mindfulness muscle.

10. Anger and frustration

Ever hear of what you resist persists?

Instead of trying to push away anger and frustration, notice how they feel in your body.

What sensations do you observe? It could be a buzzing in your stomach or tightness in your chest. Is your jaw clenched?

Breathe into those areas.

Let yourself feel difficult emotions that come up in your body.

Ready to start a Mindful Meditation Practice?
Join the 7-Day Mindful Meditation Challenge.

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