When you hear the word, “meditation,” what is the first thing you imagine? A person sitting on a beach? A mountain lake? An empty mind? While it is not uncommon to see meditation as something to be done sitting upright and for the purpose of clearing the mind, it is by no means the only way to approach the practice. Here are five misconceptions people tend to encounter when beginning their mediation journey.
1) “My mind is supposed to be empty.”
One of the most frequent struggles for newcomers, when they start to meditate, is feeling mentally relaxed. I’ve had several therapy clients over the years inform me they tried meditating only to quickly give up because they “couldn’t stop thinking about things.” The truth is unless you are already a very experienced practitioner, clearing your mind of all activity is next to impossible. Most of us simply aren’t wired to be capable of doing so at will and to expect it from the outset is both unfair and impractical. Rather than clearing your mind, try instead to allow the different thoughts in your stream of conciseness to come and go freely whilst maintaining a comfortable physical position. This can help teach your brain that your body can be relaxed even while thinking about many different things. To use a metaphor – don’t try to halt the river, instead focus on gradually changing its direction.
2) Meditation has to be done sitting down
While there are benefits to meditating in a seated position, it is not the only way to engage with the practice. More important is the intent you bring to the act itself as you draw heightened awareness to things like your breathing, muscles, or inner consciousness. If doing so from a standing or lying position is what helps you to feel like you are accomplishing this, you should feel free to meditate in whatever stance feels best. Some people also meditate while walking, allowing the rhythm of their steps to act as a natural anchor for their breathing. This also helps keep the mind calm. I have even spoken to people who describe going into a mediation-like-trance while writing or playing an instrument they love for long enough.
3) Mediation can only happen in a certain environment
This misconception is likely born out of the many typical examples of meditation we see in movies or on social media: beaches, forests, mountains, religious sites, getaway resorts, etc. While these locations can make for great mediation experiences, they are not a prerequisite. As stated before, intent and focus are what matter most where meditation effectiveness is concerned. Whether indoors, outdoors, at home, in a public space, with a friend, or by yourself, it all comes down to preference. What are your preferences? Do prefer a completely quiet environment, or playing relaxing music? Do you prefer ambient sounds such as the lapping of ocean waves? Perhaps you are someone who enjoys feeling immersed in noise such as rock music or a city plaza. It can be different for everyone.
4) “I have to meditate for a specific amount of time”
While it is true that more time spent meditating equals greater benefit, even doing so for as briefly as five minutes can still be helpful. Like the myth about having an empty mind, many are quick to dismiss attempted meditations as failure for being too short. It is also very easy to fall into the trap of procrastination by telling ourselves we are too busy to meditate for what feels like a proper length of time. Don’t let that stop you! Practicing meditation on a consistent basis – however short it might be – is still helpful and can also make it easier to build up to longer sessions in the future.
5) Meditation is only for the mind
There is a reason why the phrase “holistic approach” is often used in tandem with meditation. The entire body can benefit! First and foremost, mediation impacts the breathing. As we take ever more calming deliberate breaths when practicing, this naturally slows the heart rate and relaxes our muscles (the very opposite of how our bodies react to anxiety). This in turn can drop cortisol (stress hormone) production and reduce blood pressure. All of this makes us feel good and serves to further the mental benefits, such as fewer anxious thoughts, clarity, and closure to emotions, or discovering solutions to problems.
In the end, no matter where you are or the kind of lifestyle you lead, there is always joy and serenity to be found in the form of meditation that speaks to you. Remember, this is your space. You are free to explore and feel it out as you see fit. There are no judgments or expectations apart from those you bring yourself. Take your time to experiment and focus more on the individual experience rather than the outcome as a whole. Who knows? You might be amazed by just how quickly it becomes part of your routine.