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The first time Marcelle Hutchins sat down to meditate, she had a guided session, relaxing her shoulders and trying to close her eyes. It lasted for two minutes.
“I had a deadline, and I thought, ‘I don’t know if I’ll be able to sit still that long,'” said Hutchins, who was working as a radio journalist.
On the insistence of her father, a long-time practitioner, she tried again and managed to complete the 10-minute video on her third attempt. “I remember this feeling of happiness and relief,” he said. “I was that person who said, ‘I can’t meditate.'”
Hutchins has since become a certified meditation teacher—and serves as an example of what busy, restless people who tried once should try again. Research shows that daily meditation practice can reduce anxiety, improve overall health, and increase social interaction, among other benefits.
The trick is to get over that initial hurdle. Experts say it’s more possible when you clear away common misconceptions. For example, many people only attempt meditation once because they feel they are doing it wrong or they can’t turn off their brain.
That’s not the point, says Tara Brach, who has a doctorate in psychology and has trained more than 7,000 people to become meditation teachers.
“It’s not about stopping ideas. “The mind produces thoughts in the same way the body produces enzymes,” he said. “It’s about being bigger than the thoughts and being able to see them.”
start simple
There is no right way to meditate, Brecht insisted.
The main thing is to relax and concentrate on something in the present moment. Feel your breath passing through your nostrils, listen to a guided recording, mentally scan your body from head to toe, repeat a loving phrase to yourself or try countless other techniques.
You can sit on the floor, on a chair, or on a mattress. If you can’t get comfortable, lie down. You don’t even need to close your eyes, although it is recommended to try.
There is no standard time to start, but set an achievable goal.
“You can adapt it to your needs,” said Brach, author of several books, including “Radical Acceptance: Embracing Your Life with the Heart of a Buddha.”
“Start with as much as you can comfortably do and don’t feel like you want to quit,” he said.
John Mitchell, an associate professor of psychiatry and behavioral sciences at Duke University, who uses meditation to treat ADHD patients, said this may mean starting with as little as a few minutes. The goal should be to incorporate meditation into a routine and focus on the quality of the practice, not quantity.
“Then the question is, what do we do to find success so that we can gain momentum and start over without feeling like you’re failing in the right way?” He said.
When you can’t sit still
When you inevitably get distracted – everyone does – notice the thought or desire to move, acknowledge it and bring your attention back to where you are.
Instead of judging yourself, take a minute to get curious about the nature of the discomfort, Brach said. Ask yourself, “How would it really feel if I wanted to jump out of my skin?”
Then take a long, deep breath and sit for one more minute. If you still want to move, move. But Brach advised to do so thoughtfully. Stand up, do some light stretching, take a deep breath and sit again. That said, you might be surprised at how that feeling of discomfort will change over time. “It will evolve.”
If the anxiety gets to the point where you’re uncomfortable, consider taking a slow, meditative walk, Mitchell said. Be alert but calm, focusing on the sounds, sights and smells around you, or perhaps the feel of the wind and sun on your face.
“You are not banned,” he said. “You don’t have to sit there quietly and be still all the time.”
Try again tomorrow, and the next day
After completing the first session, you will almost certainly feel calmer, no matter the length. But to get the full benefits, like exercise, research shows you need to practice consistently.
This may be challenging for people who are having trouble getting started, but Brach suggests trying a few techniques to find the right fit.
“It takes a little experimentation to find the style of meditation that works for your particular body, mind and personality,” he said.
Fortunately, there is a universe of free meditation resources online.
“Nobody reading this needs to buy anything,” he said.
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