In Ayurveda and Yoga, we teach meditation to clients to learn balance and help themselves heal. When clients dismiss meditation out of hand; then, I take a step back.  We work together to identify habits to build relaxation into their day and add tools to overcome meditation resistance.  Silence is a gift that offsets our 24 hours a day media-frenzied world.  Meditation creates space for us to rediscover our nature and ease in our life.

Do you know someone who needs to overcome meditation resistance?  Initially, I struggled. I began to meditate to shift my relationship with myself and my response to life. Frustration, fear, and anger were my most common responses to the usual bump and shuffle interactions in life.  This response habit was making my world small and dark.

For instance, I would pay for a yoga class then rush out before class if I couldn’t put my mat in the spot next to the door because I was so afraid. Svasana, the relaxation at the end of each session, was a nightmare. I am ever grateful for the patience of my teachers, Fern Lee , and Julie Roberts . I needed a tool to shift, and they helped me learn yoga then meditation to expand into the light.

Why Meditate? It Works To Build Physical, Mental and Spiritual Health

At a level, you can think of Prakruti as our genetics.  We are born with this, and it holds a unique potential expression, both good and bad. In this model, epigenetics is Vikruti, the current state of imbalance or what is at this moment.  Research is discovering data to support what Ayurveda has known for millennia: meditation positively influences our spiritual growth, mood, hormonal environment, and genetic expression.  When we are relaxed, our genes express themselves in a more healthy way than when we are stressed.  Our epigenetics vikruti gets better with meditation. The implications of this suggest that meditation is an essential technique in mind-body medicine for health.  

Meditation, in particular, mindfulness meditation, lessens all kinds of chronic pain. It works in the brain, increases relaxation and lowers inflammation and pain intensity. I used the practice to help me manage the emotional roller coaster and the intense pain I experienced from Lyme disease.https://daretoselfcare.com/lyme-pain-mindfulness-meditation/

Regularly sitting in meditation, helps us relax, and have a more positive perspective. Most of us don’t live in a relaxed environment.  We are on your phone and checking social media multiple times each day as we move from stimulation to stressors without ever taking time to process or tune into our bodies.  It seems impossible probably and is a stretch for many people to sit in stillness for twenty minutes each day. There is no path to form this habit or light to light the way.

6 Practices To Overcome Meditation Resistance

We know that stress does not support the best gene expression, and we live in a rajasic, vata unbalancing culture.  It makes sense to find a way into some form of active relaxation for our health.  Try the habit of meditation. Meditation may not be for everyone, but if you or a client wants to develop a practice, there are ways to work through resistance.  Practices that shift your focus from external stimulus to using your senses to listen to your body can help. Try one of these for a few weeks, then sit again to meditate or try several in progression to build your ability to focus, and find a path to enjoy your inner landscape.

Pulse Taking  

Take your pulse when you wake, align with your heartbeat for a minute.  Retake it a couple of times during the day before bed. This simple action shifts your sense of touch and focuses your attention on the rhythm of your body.  You feel your heartbeat, and all the other noise fades away.  With a little repetition, you can get a sense of your state of relaxation from your pulse.

Conscious breathing

Set your phone alarm to remind you to do this quick practice.  Take 3 to 7 conscious breaths several times each day.  Listen to and feel your body breathe. A great time to do this practice is after work and reset yourself before you walk into your home.

Mantra

 Repeating personally meaningful sacred phrases to yourself for one to 10 minutes each day. Listen to your voice to connect to your spirit.

Asana

Start with the type of yoga class that works for your style and fitness level. Move,  breathe, and let go. Experience being present in your body.  Find a community that will support your desire to meditate  

Group Meditation

So many benefits come from relaxation, a consistent meditation practice, it is a good use of time to overcome resistance to meditation. The structure of group meditation helps people get started; the shift that results from group meditation makes you come back for more.

Just Sit

Sit daily for a short time and allow the practice to evolve.  Set a timer and engage with your experience. Be patient with yourself. Sitting often without judgement can help you overcome meditation resistance.

Ayurselfcare’s purpose is to educate on the benefits of Ayurveda. This article is not a substitute for professional medical care, treatment, or advice. All the material here is for learning purposes only. Always share strategy and work with your health care team.