A few years ago, I was approached by a journalist to contribute to an article, “What’s the biggest (and most common) mistake you see people making in regards to starting a meditation practice?”
I remember thinking, ‘Oh, where do I start?’
I had been teaching meditation for a few years, and felt I had some solid insights into what troubled most people .. but which challenge would I write about? When I saw the final online article, I was somewhat surprised to discover my small contribution alongside an inspiring group of teachers and contributors from across the globe. I share the full article inside the ‘Exploring Meditation’ course – but let’s look at some of the TOP 5 that instantly come to mind.
#1 – I don’t have the time
Tip: Start with just one breath, or one minute, a day and observe your experience (with kindness).
For those who are new to meditation, with images of committed monks in robes and secluded Himalayan temples, meditation can seem like an enormous time commitment. I often hear comments like, “I’m so busy already, how will I find 10, 20, or even 30 minutes in my day?” and, if there is also a sense or belief that this is ‘just another thing’ sucking at your time .. then, it can certainly make meditation feel unachievable.
But meditation does not need to be about carving out large blocks of time or fitting into a rigid schedule; it’s about making a start and taking manageable and gradual steps (with kindness when you forget or get distracted). What I have found is that once started, even with just a few minutes a day, almost immediately people begin to notice significant benefits: finding they are sleeping better (and getting to sleep quicker), and moving more smoothly and calmly through their day, and sensing a reduction in mental noise and perhaps greater focus at work.
Many find that regular meditation seems to add time to their day, thanks to feeling more focused and less distracted (this is a concept often called ‘Buddha time’).
Unfortunately, many new meditators carry the belief that they need to spend large chunks of time meditating each day, and expecting to achieve instant clarity of mind and deep inner peace – setting impossibly high standards and expectations. This expectation is similar to walking into a gym for the first time and expecting to lift a 300-pound weight or run at full speed. Instead, meditation, just like physical fitness, requires a gradual, compassionate approach. If we attempt to “master” or control meditation or strive to do it “perfectly,” we’re likely to feel frustrated and discouraged.
I suggest that you start with what feels manageable, whether it’s 2, 5, or 10 minutes, and consider this a warm-up. I guarantee that most people find that once they start, they naturally want to add more time to their practice because it feels so good and they start to notice some of the benefits – as well as building mental endurance and comfort.
Another common misunderstanding about meditation is that these long stretches of time, also require sitting perfectly still, with crossed legs. Which for most people is just – ouch! But meditation isn’t just a practice of sitting; it’s about being present, fully aware, and in a state of ease. This might be when you’re walking, showering, or even eating, when you can find moments to practice mindfulness, noticing each movement and each sensation with full attention.
Even short moments, such as taking a few mindful breaths every hour, can bring that same sense of centeredness.
This is where Meditative Exercises can be a powerful place to start.
LISTEN TO THIS MEDITATIVE EXERCISE – Taking just a few minutes to pause and do a breath exercise, can give you an almost immediate taste of the calm as well as insight into the key elements of a longer practice.
It’s also natural to feel some resistance to meditation when you first start anything new.
Instead of focusing on how long it’s going to take – just start! Start with one minute, or a few minutes, and be curious about your experience. Over time, you’ll find that meditation not only fits into your day but also becomes a meaningful part of it, offering small, precious pockets of peace and calm.