Clearly, you know that Meditation is good for your mind, but sometimes your body needs a little tweaking to get it to cooperate.
Just like you, I’ve experienced times when annoying little aches and pains cause me to be distracted. They disrupt what could have otherwise been a very productive Meditation session.
So, this week, I’ll give you 15 meditation tips of things you can do to relieve physical discomforts and make it easier to concentrate. And, it’s not just about what you do during the Meditation, It’s also about your preparation. Decisions you make with your life generally, can make a huge difference. So let’s get to it 🙂
5 Tips for pre-Meditation
- Stay active. An active lifestyle and regular exercise will keep you in top shape for all activities including meditation. A supple body encourages a supple mind and exercise, for example, helps with flexibility.
- Train for flexibility. Simple stretches help prevent stiffness and aches, so warm up first to prevent injuries. Hold static poses and gradually extend your range of motion.
- Eat light. I’m sure you know that heavy meals tend to cause drowsiness. So, select foods that are easy to digest and try eating smaller and more frequent servings.
- Limit alcohol and caffeine. Both your body and mind are effected by stimulants. Obviously, you should take prescription medications as directed. But, you should limit other substances that can make you foggy or jittery.
- Dress down. Wear clothing that feels good. Garments that are soft and loose will protect you from feeling itchy, or pinched. Bring along a sweater you can take on or off depending on the room temperature and kick off your shoes.
10 Tips to Use During Your Meditation
- Scan your body. Breathe deeply through your nose and picture the breathe moving through to your abdomen. Then, you should start out by checking in with your body from head to toe. As you softly focus on each area of your body, become aware of any areas that are tense, or uncomfortable and imagine your breath is healing them.
- Minimize saliva. Our mouths produce saliva all the time but it can feel more conspicuous when you’re meditating. Pressing your tongue lightly against the roof of your mouth inhibits any excess.
- Rest your arms and hands. Maybe you should try bending your elbows and placing your hands in your lap (If you don’t already). Cup your hands together, with the palms upturned, or if you prefer, you can rest them at your sides.
- Lower your shoulders. Stress often shows up in raised shoulders, so gently lower them and press them back. This will bring your chest forward and make it easier to breathe deeply.
- Lift your head. Hold your head up and tilted slightly forward, because this will take pressure off your neck.
- Support your feet. If you’re sitting on a chair, uncross your legs and place your feet flat on the floor. Or, if you’re sitting on the floor, don’t worry too much about your legs being in the perfect position.
- Relax your eyes. To avoid eye strain, try softening your vision by. You can close your eyes if that feels more comfortable, or you can keep the lids barely open. Allow yourself to remain aware of your general surroundings without focusing on any individual item.
- Shift positions. It’s okay to move if you feel stiff or uneasy, but be mindful about your movements. Settle into a new position and resume your meditation. Retrace your recent thoughts if your attention gets pulled away temporarily.
- Get a chair. Unless you grew up in a monastery, sitting on the floor for long periods may be difficult at first. Pull up a chair. Pick a style with a flat seat and straight back that allows your feet to reach the floor.
- Walk around. Walking meditation is great for beginners or as a supplement to your seated practice. When your body needs a break from sitting, you can continue your thoughts as you pace indoors or out.
Staying fit and maintaining good posture will enrich your meditation practice. When your body is comfortable, you’ll be able to sit longer and experience fewer distractions as you develop greater peace of mind.
You don’t need to use all of these tips, but you should definitely use any that you think may help you. Let me know in the comments what’s worked for you.