Trying to do this ancient practice “correctly” can lead to intense agitation in some people. But there are many ways to do it (from mindfulness to transcendental meditation), and learning the truth about meditation and how to meditate can help you achieve the calmness it promises.
Myth 1: Meditation is always relaxing.
Truth: Sitting still is not easy for everyone. “Meditation can actually cause some dysregulation and anxiety, because meditation may be the first time a person begins to sit with the discomfort of their own inner experience,” says New York. says Katie Krimer, a licensed clinical social worker at the city’s Union Square Practice. A review of multiple studies found that over 8% of participants experienced adverse events during meditation, particularly anxiety and depression. “We’re reminding people that success is recognizing discomfort and not immediately running away from it,” Krimer says. For most people, the practice leads to greater comfort, but those with a history of trauma may find it difficult to perform mindfulness meditation without support, says Paul, director of the Manhattan Center for Cognitive Behavioral Therapy. Dr. Green says. As a trauma survivor, if you have a lot of negative thoughts or simply feel unwell while meditating, do you feel that meditation is a good way to train your attention, or is it more akin to masochism? Please ask yourself. If the latter sounds like you, consider working with a trauma counselor to work through your complex emotions, suggests Green.
Myth #2: Meditation means sitting still with your eyes closed.
Truth: Closing your eyes, sitting in lotus position, and being silent is not the only way to meditate. You can also do this by lying down and focusing on each part of your body in turn, from your toes to your scalp (called a body scan). Alternatively, you can do this by going for a walk in a quiet place and continuing to pay attention to the movement of your feet. “Meditation is a deliberate practice of reorienting yourself from your thoughts, and can be practiced regardless of your location or noise level,” says Krimer. Some have their eyes open but unfocused, while others play music while chanting mantras to help them concentrate. Whatever helps you feel present and mindfully aware is the right way for you.
Myth #3: What is meditation? huge waste of time
Truth: Even one minute of focused breathing Helps deal with negative thoughts, and one study found that just 25 minutes of meditation three days in a row was enough to lower stress levels. “You don’t need to meditate for 45 minutes to have a worthwhile meditation experience, says Green. Still, like any healthy habit, it’s best to meditate regularly to make it stick.” “If you miss a day or more, the most important thing is to resume your daily routine as soon as possible,” says Green.
Myth #4: Some people it’s just bad Meditating
Truth: There is no right or wrong way to meditate., which means you can’t be “bad” at it. If you’re getting something out of it, like feeling more relaxed or less critical of yourself, then you’re doing it right. One of the main reasons people think they’re bad at meditation is because they can’t clear their mind, but that’s not the real purpose of meditation. Meditation is not about stopping thinking. Rather, it’s about learning to “give yourself more control over your thoughts, rather than feeling like your thoughts are controlling you,” says the independent marriage and family therapist and meditator. says Jolie Rose, LMFT, a mindfulness teacher. The idea is to allow your thoughts and feelings to arise, observe them without judgment or rumination, and then listen to your breath, your mantra, your body, the immediate space around you, Or to focus on an object and come back to the present, says Krimer. But even if it’s difficult to be aware of the present moment, “simply having the intention to sit, train your awareness, and observe how your mind works,” says Krimer, “is enough.”
Myth #5: Guided meditation is not “real” meditation
Truth: That’s absolutely true. Guided meditation is especially helpful for people who have difficulty staying in the present moment, where they are guided by an external prompt, such as a teacher or an app, and are asked to focus on different things. “It’s a continuous reminder of what you need to do, exactly when you need to hear it,” Green says. He advises keeping in mind the fact that long periods of silence are important to focus on practicing techniques, but some guided meditations don’t provide enough silence. If you feel like you need more silence (or if you find certain aspects of the meditation distracting, such as music or your guide’s voice), switch to a different meditation. His Insight Timer, a free app, is a great starting point for finding formats, themes, or guides that you can comfortably adjust.
Kate Lockwood is a freelance writer based in New York.
