Meditation has been shown through numerous studies and millions of individual experiences to decrease some negative mental health symptoms, and increase feelings of calmness, groundedness, and feeling more in control of our minds and lives. After starting a sitting, laying, or walking meditation daily or weekly practice, you will probably find benefits in some or most aspects of life.
But there are many misconceptions about meditating that some people have, and they are very common. To try to answer or correct these misconceptions, it is not for the purpose of making anyone feel bad about their attempts to meditate, or for people to feel discouraged to try to start a practice. It is to emphasize how some common misconceptions may lead to a negative experience, or stop someone from starting to meditate all-together.
My hope is that if someone is thinking of beginning a mediation practice, or simply wants to take more time to breathe at home, work, or anywhere, they do so with giving themselves grace and understanding that it will not be perfect at first. It is a life-long skill to be practiced.
“When I’m meditating, I can’t have any thoughts”
Monks in the mountains, meditation teachers, and meditation masters sometimes have thoughts when they meditate. “Good” meditation is not the absence of thoughts; it’s the practice of acknowledging any arising thoughts, and then returning to the breath (or focal point). Like clouds drifting by in the sky, we can see and recognize them, but we do not need to attach to them. They can come and go, while we return focus to our breath. Meditating is sort of like a workout for the mind: instead of curling a dumbbell to grow our bicep muscle, we recognize thoughts and return to the breath repeatedly to grow our mind-awareness muscle.
“Meditating is supposed to feel relaxing”
Meditating may not be relaxing or “fun” every time. Sometimes it can be hard, stressful, or awkward. Sometimes it may not feel like anything at all. Meditation is first-and-foremost a practice of focus, and identifying how our mind can lead us astray, and there will be times when the practice feels strenuous. Recognize it, accept it as a part of the experience, and keep going without judgements.
“There needs to be a spiritual aspect to meditation, like a mantra or chant”
Meditating does not need to have a spiritual component. The practice of focusing on the breath or a focal point to practice our mind-awareness can be done by anyone. It is shown to be effective with and without spiritual aspects. Some may find a community or organized religion/practice to aid in the structure or belonging in the act of meditating, but it is not essential to the sitting practice.
“You need to meditate for long periods of time to feel the effects”
Just five to ten minutes per day can show noticeable positive changes to our mental, emotional, and overall health. This can be done in the car after a long day at work before driving home, laying in bed before turning off the lights at night, in-between meetings in an office chair, or while sitting outside.
“Meditating is about escaping reality”
Meditating helps recognize the often negative, catastrophic, or misguided judgements and thinking about the world that comes up so often in our minds. If we can see the world for what it is, without misconceptions or judgements, we will be able to feel more effective in dealing with any setbacks or struggles that come our way. Meditation is about facing reality as it is, not denying it.