There are many people who don’t find meditation relaxing. As a matter of fact, for these folks, meditation can be anxiety-producing. Quiet space can become a vacuum for worrisome thoughts to seep in and flood one’s mind with a torrent of terror.
Here’s a meditation method that helps the meditation-averse. It is centered on the breath, brings one into the present and challenges one’s focus at the same time. This form of meditation takes up a lot of mental space and allows little room for the usual culprits to find an opening.
1. Find a quiet spot to sit up tall with shoulders relaxed (not too comfortable of a spot to make you sleepy) and close your eyes.
2. Start with 10 breaths by slowly breathing in through your nose on breath #10 and breathing slowly out on #10. Do the same with breath #9, #8…to #1.
If you lose your place, or other thoughts sneak in, that’s ok, just go back to the breath # you remember. You won’t want to start over, so the object is to keep the count in your head as you breathe. Gradually, work up to 15 – 25 breaths for a sitting.
If you still find your mind drifting to unhelpful thoughts, then make it more challenging. Count each breath backwards as before, but when you inhale do so on a count of 4 (about 4 sec), hold your breath for a count of 7 (about 7 sec) and exhale for a count of 8 (about 8 sec).
This method requires a bit more “thinking” than the average meditation guru would recommend, but it can help meditation-averse folks get the benefits of traditional meditation.
Need more ways to regulate your emotions and improve your focus? Try CoreCoaching. Contact me at [email protected]