{"id":46675,"date":"2022-10-07T23:59:09","date_gmt":"2022-10-07T23:59:09","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=46675"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"meditation-challenges","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/meditation-challenges\/","title":{"rendered":"6 Common Meditation Challenges And How To Overcome Them"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/stage.betterme.world\/articles\/meditation-challenges\/#Why_Do_I_Struggle_To_Meditate\" >Why Do I Struggle To Meditate?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/stage.betterme.world\/articles\/meditation-challenges\/#Meditation_Challenge_1_Your_Mind_Keeps_Wandering_Off\" >Meditation Challenge 1: Your Mind Keeps Wandering Off\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/stage.betterme.world\/articles\/meditation-challenges\/#Meditation_Challenge_2_You_Feel_Fidgety_And_Restless\" >Meditation Challenge 2: You Feel Fidgety And Restless<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/stage.betterme.world\/articles\/meditation-challenges\/#Meditation_Challenge_3_You_Cant_Visualize\" >Meditation Challenge 3: You Can&#8217;t Visualize<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/stage.betterme.world\/articles\/meditation-challenges\/#Meditation_Challenge_4_You_Feel_Emotional_Distress\" >Meditation Challenge 4: You Feel Emotional Distress<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/stage.betterme.world\/articles\/meditation-challenges\/#Meditation_Challenge_5_You_Experience_Uncomfortable_Sensations_In_Your_Body\" >Meditation Challenge 5: You Experience Uncomfortable Sensations In Your Body<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/stage.betterme.world\/articles\/meditation-challenges\/#Meditation_Challenge_6_You_Keep_Nodding_Off\" >Meditation Challenge 6: You Keep Nodding Off<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/stage.betterme.world\/articles\/meditation-challenges\/#Meditation_Challenge_6_You_Feel_Disconnected_From_Your_Practice\" >Meditation Challenge 6: You Feel Disconnected From Your Practice<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/stage.betterme.world\/articles\/meditation-challenges\/#Are_There_Any_Dangers_In_Meditation\" >Are There Any Dangers In Meditation?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/stage.betterme.world\/articles\/meditation-challenges\/#The_Benefits_Of_Meditation\" >The Benefits Of Meditation<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/stage.betterme.world\/articles\/meditation-challenges\/#Improves_Focus_And_Concentration\" >Improves Focus And Concentration<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/stage.betterme.world\/articles\/meditation-challenges\/#Reduces_Stress_And_Anxiety\" >Reduces Stress And Anxiety<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/stage.betterme.world\/articles\/meditation-challenges\/#May_Reduce_Age-Related_Memory_Loss\" >May Reduce Age-Related Memory Loss<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/stage.betterme.world\/articles\/meditation-challenges\/#May_Help_Fight_Addiction\" >May Help Fight Addiction<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/stage.betterme.world\/articles\/meditation-challenges\/#Improves_Sleep\" >Improves Sleep<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/stage.betterme.world\/articles\/meditation-challenges\/#Helps_With_Pain_Management\" >Helps With Pain Management<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/stage.betterme.world\/articles\/meditation-challenges\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Taking 15 minutes out of your day to meditate may seem like a good idea until you actually get to it. If you&#8217;re new to meditation, you might find yourself getting frustrated with how hard it is to clear your mind. If you&#8217;re a veteran practitioner, you might find yourself bored with your practice. <\/span><span style=\"font-weight: 400;\">No matter where you are on your meditation journey, hitting a roadblock is totally normal. Here are six common meditation challenges and how to overcome them.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1843&#038;utm_source=blog&amp;utm_medium=blog&amp;utm_campaign=6_Common_Meditation_Challenges\"><img decoding=\"async\" class=\"aligncenter wp-image-34851 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/ezgif-3-4ba1e9bd1300.gif\" alt=\"Meditation\" width=\"600\" height=\"600\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Why_Do_I_Struggle_To_Meditate\"><\/span><strong>Why Do I Struggle To Meditate?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There&#8217;s no &#8220;right way&#8221; to meditate, which means there&#8217;s no such thing as failing at <a href=\"https:\/\/betterme.world\/articles\/meditation-thoughts\/\">meditation<\/a>. The goal of meditation is to focus your attention and be present in the moment, but you might experience the following challenges:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Meditation_Challenge_1_Your_Mind_Keeps_Wandering_Off\"><\/span><strong>Meditation Challenge 1: Your Mind Keeps Wandering Off\u00a0<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">&#8220;Why can&#8217;t I stop thinking about what I have to do later today or what happened yesterday?&#8221; One of the most common meditation challenges is letting your mind wander off into thoughts about the past or future. Constant self talk can be exhausting, and it can be hard to turn off the noise in your head.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Try this: It&#8217;s natural for your mind to wander, but the goal of meditation is to focus on the present moment. The next time you find your mind wandering during meditation, acknowledge the thought and then let it go.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Don&#8217;t try to fight your thoughts or judge yourself for having them. Just observe them and then return your focus to your breath.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To bring your attention back to the present, try a technique called breath counting. This technique will calm down a busy mind and allow you to focus on your meditation.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here&#8217;s how to execute breath counting:\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Inhale, pause, exhale. At the end of your exhale, mentally say &#8220;one.&#8221; Inhale again and repeat the process.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Every time you exhale, add one number to your count.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You can count up to 10 and then start back at one, or you can keep going until you reach 100.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">If your mind wanders off, no problem! Just start counting over at one.<\/span><\/li>\n<\/ol>\n<p><b><i>Read More: <\/i><\/b><i>Meditation State: Find Out How To Induce Deep Meditation<\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1843&#038;utm_source=blog&amp;utm_medium=blog&amp;utm_campaign=Meditation_Mantras_For_Beginners\"><img decoding=\"async\" class=\"aligncenter wp-image-31351 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/3-23-1024x576.jpg\" alt=\"meditation challenges\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/3-23.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/3-23-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/3-23.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/3-23-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/3-23.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Meditation_Challenge_2_You_Feel_Fidgety_And_Restless\"><\/span><strong>Meditation Challenge 2: You Feel Fidgety And Restless<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">&#8220;I can&#8217;t sit still! My legs are falling asleep\/my back is killing me\/I&#8217;m so bored!&#8221; It&#8217;s totally normal to feel antsy when you first start meditating. After all, we live in a society that is constantly on the go. Our bodies are used to being in motion, so it can be a challenge to sit still for an extended period of time.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Try this: One way to ease into meditation is to start with a shorter practice. If you&#8217;ve tried meditating for 20 minutes, try starting with five or 10 minutes.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can also try active meditation techniques, like walking meditation, that allow you to move your body while you focus on your breath.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you find yourself getting fidgety while sitting, try this technique called diaphragmatic breathing, and it can help you focus on your breath while also getting some movement into your body:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place one hand on your belly and the other hand on your chest.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00a0As you inhale, feel your belly rise as the air enters your lungs.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As you exhale, feel your chest fall as the air leaves your lungs.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pay attention to the movement of your hands and how it corresponds with your breath.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Other ways to reduce fidgeting and still your body during meditation include:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Doing a body scan where you focus your attention on each part of your body, starting with your toes and working your way up to your head.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tensing and relaxing different muscle groups in your body.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Holding an object, like a stone or crystal, in your hand during meditation.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dispelling some energy through external means like walking or doing some light stretching before you meditate.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1843&#038;utm_source=blog&amp;utm_medium=blog&amp;utm_campaign=Meditation_Mantras_For_Beginners\"><img decoding=\"async\" class=\"aligncenter wp-image-31489 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-3854-1024x576.png\" alt=\"meditation\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-3854.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-3854-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-3854.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-3854.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Meditation_Challenge_3_You_Cant_Visualize\"><\/span><strong>Meditation Challenge 3: You Can&#8217;t Visualize<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Visualization is a powerful tool that can be used during meditation to help you focus your attention. For some people, it comes naturally. But for others, visualization can be a <a href=\"https:\/\/betterme.world\/articles\/dark-meditation\/\">challenge<\/a>.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Try this: If you&#8217;re having trouble visualizing during meditation, try using a guided meditation. Guided meditations often use descriptive language to paint a picture in your mind. This can make it easier to focus and stay in the moment.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Another way to help you visualize is to eliminate all external distractions. Loud noises, bright lights, and other sources of stimulation can make it difficult to focus on your breath and connect with your inner thoughts. Find a quiet place to meditate where you won&#8217;t be interrupted, and try to minimize any external stimuli.<\/span><\/p>\n<p><strong>Looking for a way to <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1843&#038;utm_source=blog&amp;utm_medium=blog&amp;utm_campaign=6_Common_Meditation_Challenges\">break the vicious cycle of weight loss<\/a> and tone up all the jiggly parts? Watch the extra pounds fly off and your muscles firm up with the BetterMe app!\u00a0<\/strong><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Meditation_Challenge_4_You_Feel_Emotional_Distress\"><\/span><strong>Meditation Challenge 4: You Feel Emotional Distress<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">&#8220;I&#8217;m feeling so sad\/angry\/anxious right now. I can&#8217;t possibly meditate!&#8221; When we sit with ourselves in silence, it&#8217;s not unusual for emotions to arise. In fact, it&#8217;s one of the reasons why meditation can be so beneficial. It gives us a chance to process our emotions and work through them in a healthy way.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Try this: If you&#8217;re feeling emotional distress, try to embrace it rather than push it away. Acknowledge the feeling, and then focus on your breath. Try to breathe into the emotion and let it go.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It can also be helpful to practice a meditation technique called compassionate self-love. In this type of meditation, you focus on sending yourself love and compassion. Start by focusing on your breath, and then say phrases like &#8220;I am worthy of love,&#8221; &#8220;I am enough,&#8221; or &#8220;I am loved.&#8221; Repeat these phrases until you start to feel more relaxed and at ease.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Meditation_Challenge_5_You_Experience_Uncomfortable_Sensations_In_Your_Body\"><\/span><strong>Meditation Challenge 5: You Experience Uncomfortable Sensations In Your Body<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">It&#8217;s common to experience cramps, tingling, itchiness, and other uncomfortable sensations during meditation. These sensations can get in the way of your practice, and they may even make you want to stop meditating altogether.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Try this: If you&#8217;re experiencing uncomfortable sensations in your body, check whether your posture is the root cause. Make sure you&#8217;re sitting up straight with your spine erect, and your shoulders relaxed. If you&#8217;re sitting on the floor, try to sit on a cushion or blanket to elevate your hips and take pressure off your lower back.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Dress for the weather; if it&#8217;s cold, make sure you&#8217;re wearing warm clothes. And if it&#8217;s hot, dress in light, breathable clothing.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Don&#8217;t ignore discomfort. If it&#8217;s too painful to sit through, take a break. Get up and walk around for a few minutes, or do some gentle stretching. Come back to your meditation when you&#8217;re ready.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1843&#038;utm_source=blog&amp;utm_medium=blog&amp;utm_campaign=Meditation_Mantras_For_Beginners\"><img decoding=\"async\" class=\"aligncenter wp-image-31490 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-3852-1024x576.png\" alt=\"meditation challenges\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-3852.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-3852-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-3852.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-3852.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Meditation_Challenge_6_You_Keep_Nodding_Off\"><\/span><strong>Meditation Challenge 6: You Keep Nodding Off<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Falling asleep during meditation is a common challenge, especially if you&#8217;re new to the practice. It can be frustrating, but it&#8217;s nothing to worry about. While mental relaxation is one of the benefits of meditation, it&#8217;s important to stay alert and not drift off into sleep.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Try this: Inject more energy into your meditation practice by sitting up straight and keeping your eyes open. You can also try stimulating your senses by using a strong scent, like incense or essential oils. Or try listening to music or white noise in the background.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">And if all else fails, try meditating at a time when you&#8217;re more likely to be awake and alert. For most people, early morning is the best time to meditate.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Meditation_Challenge_6_You_Feel_Disconnected_From_Your_Practice\"><\/span><strong>Meditation Challenge 6: You Feel Disconnected From Your Practice<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">&#8220;I&#8217;ve been meditating for years, but I still don&#8217;t feel like I&#8217;m &#8216;doing it right.'&#8221; There&#8217;s no right or wrong way to meditate. The goal is simply to focus on the present moment and connect with your inner thoughts and feelings.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Try this: If you&#8217;re feeling disconnected from your practice, it may be because you&#8217;re putting too much pressure on yourself to achieve results. Meditation is a process, not a destination. Allow yourself to relax and simply be in the moment, without any expectations.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It can also be helpful to experiment with different meditation techniques. Find one that resonates with you and makes you feel comfortable. If you&#8217;re struggling to focus, try mindfulness meditation. Or if you&#8217;re looking for more of a challenge, try a mantra meditation or walking meditation.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Taking a break from meditation can also be helpful. If you&#8217;ve been meditating every day for weeks or months, try taking a couple of days off. This will give you a chance to miss it and appreciate the benefits of your practice.<\/span><\/p>\n<p><b><i>Read More: <\/i><\/b><i>Meditation For Insomnia: Best Techniques To Ensure A Good Night\u2019s Sleep<\/i><\/p>\n<h3><b><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1843&#038;utm_source=blog&amp;utm_medium=blog&amp;utm_campaign=Meditation_State\"><img decoding=\"async\" class=\"aligncenter wp-image-30590 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4038-1024x576.png\" alt=\"meditation challenges\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4038.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4038-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4038.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4038-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4038.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/b><\/h3>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Are_There_Any_Dangers_In_Meditation\"><\/span><strong>Are There Any Dangers In Meditation?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Like most things in life, there can be some risks associated with meditation. But these risks are usually related to mental health conditions like anxiety and depression. Some people may find that their symptoms get worse when they start meditating. One may experience intrusive thoughts, for example, or feel like they&#8217;re not in control of their thoughts and emotions (<\/span><a href=\"https:\/\/www.nccih.nih.gov\/health\/meditation-and-mindfulness-what-you-need-to-know\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you have a history of mental health issues, it&#8217;s important to speak to your doctor before starting a meditation practice. They can help you determine whether meditation is right for you, and they can offer guidance on how to meditate safely.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In general, though, meditation is a safe practice that comes with many benefits.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"The_Benefits_Of_Meditation\"><\/span><strong>The Benefits Of Meditation<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Below are several science-backed benefits of meditation:\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Improves_Focus_And_Concentration\"><\/span><strong>Improves Focus And Concentration<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A review of 47 studies found that mindfulness meditation can help people with attention-deficit hyperactivity disorder (ADHD) focus better (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4694553\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). The participants in the review saw a significant improvement in symptoms, including ADHD symptoms like impulsivity and hyperactivity.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">These effects result from changes in the brain. Meditation has been found to increase grey matter in the hippocampus, which is responsible for learning and memory.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u00a0It also helps with focus by reducing activity in the &#8220;default mode network&#8221; \u2014 a network of brain regions that are active when we&#8217;re not focused on anything in particular.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Reduces_Stress_And_Anxiety\"><\/span><strong>Reduces Stress And Anxiety<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Stress reduction is one of the main reasons people turn to meditation. And there&#8217;s good evidence that it works (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4694553\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). A meta-analysis of nearly 1,300 adults found that mindfulness meditation can help reduce anxiety. It can also help manage stress-related conditions like insomnia and depression.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Mindfulness meditation works by helping you focus on the present moment and become more aware of your thoughts and feelings.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This awareness can help you see your thoughts and emotions for what they are \u2014 transient mental states that don&#8217;t need to control you. As a result, you&#8217;ll be less likely to get wrapped up in anxious or stressful thoughts.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"May_Reduce_Age-Related_Memory_Loss\"><\/span><strong>May Reduce Age-Related Memory Loss<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Kirtan Kriya is a type of Kundalini meditation that involves chanting, singing, and finger movements.Studies in people with age-related memory loss have found that this practice can improve memory and cognitive function (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5540331\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><strong>If you tend to let yourself off the hook, raise the white flag when things get tougher than you expected, send yourself on an unconscious binge-eating trip \u2013 <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1843&#038;utm_source=blog&amp;utm_medium=blog&amp;utm_campaign=6_Common_Meditation_Challenges\">BetterMe app is here to help you<\/a> leave all of these sabotaging habits in the past!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1843&#038;utm_source=blog&amp;utm_medium=blog&amp;utm_campaign=Meditation_Mantras_For_Beginners\"><img decoding=\"async\" class=\"aligncenter wp-image-33404 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4887-1024x576.png\" alt=\"meditation challenges\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4887.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4887-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4887.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4887.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"May_Help_Fight_Addiction\"><\/span><strong>May Help Fight Addiction<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Mindfulness meditation can help people recovering from addiction stay present in the moment and resist cravings. It&#8217;s also been found to reduce stress and anxiety, which are common triggers for relapse (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5540331\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A study of 60 people in residential treatment for substance abuse found that those who participated in transcendental meditation were less likely to relapse than those who didn&#8217;t meditate. The participants who meditated also had lower levels of stress and anxiety.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Improves_Sleep\"><\/span><strong>Improves Sleep<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Insomnia is a common problem that can have serious consequences for your health. But meditation may be able to help. It relieves stress and anxiety, which are common causes of insomnia. And it can also improve sleep quality by helping you focus on the present moment and letting go of racing thoughts (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4895748\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Helps_With_Pain_Management\"><\/span><strong>Helps With Pain Management<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Chronic pain is a common problem that can be debilitating. But meditation can help. It&#8217;s been found to be as effective as medication for treating chronic pain.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A study of more than 3,500 adults found that those who participated in meditation-based stress reduction programs had less pain and better sleep than those who didn&#8217;t meditate. The participants also used less pain medication (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4895748\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">While meditation comes with many benefits, it&#8217;s not always easy to get started. You might experience some common challenges when you first start meditating. But don&#8217;t let that stop you from reaping the rewards of this practice. Use the tips in this article to overcome these challenges and start enjoying the benefits of meditation.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1843&#038;utm_source=blog&amp;utm_medium=blog&amp;utm_campaign=6_Common_Meditation_Challenges\"><img decoding=\"async\" class=\"aligncenter wp-image-34850 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/ezgif-3-08cbf6a69176.gif\" alt=\"Meditation\" width=\"600\" height=\"338\" \/><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Taking 15 minutes out of your day to meditate may seem like a good idea until you actually get to it. If you&#8217;re new to meditation, you might find yourself getting frustrated with how hard it is to clear your mind. If you&#8217;re a veteran practitioner, you might find yourself bored with your practice. No [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":46684,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[99],"tags":[],"coauthors":[122],"class_list":["post-46675","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-meditation"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>6 Common Meditation Challenges And How To Overcome Them - BetterMe<\/title>\n<meta name=\"description\" content=\"If you&#039;re interested in starting meditation, you may be wondering what challenges you might face. Here we&#039;ll discuss 5 common \u2605 MEDITATION CHALLENGES \u27a4 and how to overcome them.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"6 Common Meditation Challenges And How To Overcome Them\" \/>\n<meta property=\"og:description\" content=\"If you&#039;re interested in starting meditation, you may be wondering what challenges you might face. Here we&#039;ll discuss 5 common \u2605 MEDITATION CHALLENGES \u27a4 and how to overcome them.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/meditation-challenges\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/10\/shutterstock_2104174118.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Jeremy Mukhwana\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Jeremy Mukhwana\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"11 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/meditation-challenges\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/meditation-challenges\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/341f821b83eff34cc2c28cde92c00b5c\"},\"headline\":\"6 Common Meditation Challenges And How To Overcome Them\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/meditation-challenges\/\"},\"wordCount\":2166,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/meditation-challenges\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/10\/shutterstock_2104174118.jpg\",\"articleSection\":[\"Meditation\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Taking 15 minutes out of your day to meditate may seem like a good idea until you actually get to it. If you're new to meditation, you might find yourself getting frustrated with how hard it is to clear your mind. If you're a veteran practitioner, you might find yourself bored with your practice. <\/span><span style=\\\"font-weight: 400;\\\">No matter where you are on your meditation journey, hitting a roadblock is totally normal. Here are six common meditation challenges and how to overcome them.<\/span>\\r\\n\\r\\n<a href=\\\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1843&utm_source=blog&amp;utm_medium=blog&amp;utm_campaign=6_Common_Meditation_Challenges\\\"><img class=\\\"aligncenter wp-image-34851 size-full\\\" src=\\\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/ezgif-3-4ba1e9bd1300.gif\\\" alt=\\\"Meditation\\\" width=\\\"600\\\" height=\\\"600\\\" \/><\/a>\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>Why Do I Struggle To Meditate?<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">There's no \\\"right way\\\" to meditate, which means there's no such thing as failing at <a href=\\\"https:\/\/betterme.world\/articles\/meditation-thoughts\/\\\">meditation<\/a>. The goal of meditation is to focus your attention and be present in the moment, but you might experience the following challenges:<\/span>\\r\\n<h3><strong>Meditation Challenge 1: Your Mind Keeps Wandering Off\u00a0<\/strong><\/h3>\\r\\n<span style=\\\"font-weight: 400;\\\">\\\"Why can't I stop thinking about what I have to do later today or what happened yesterday?\\\" One of the most common meditation challenges is letting your mind wander off into thoughts about the past or future. Constant self talk can be exhausting, and it can be hard to turn off the noise in your head.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Try this: It's natural for your mind to wander, but the goal of meditation is to focus on the present moment. The next time you find your mind wandering during meditation, acknowledge the thought and then let it go.<\/span>\\r\\n\\r\\n<span styl ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/meditation-challenges\/\",\"url\":\"https:\/\/stage.betterme.world\/articles\/meditation-challenges\/\",\"name\":\"6 Common Meditation Challenges And How To Overcome Them - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/meditation-challenges\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/meditation-challenges\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/10\/shutterstock_2104174118.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"If you're interested in starting meditation, you may be wondering what challenges you might face. 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Here we'll discuss 5 common \u2605 MEDITATION CHALLENGES \u27a4 and how to overcome them.","robots":{"index":"noindex","follow":"nofollow"},"og_locale":"en_US","og_type":"article","og_title":"6 Common Meditation Challenges And How To Overcome Them","og_description":"If you're interested in starting meditation, you may be wondering what challenges you might face. Here we'll discuss 5 common \u2605 MEDITATION CHALLENGES \u27a4 and how to overcome them.","og_url":"https:\/\/stage.betterme.world\/articles\/meditation-challenges\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":1000,"height":667,"url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/10\/shutterstock_2104174118.jpg","type":"image\/jpeg"}],"author":"Jeremy Mukhwana","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Jeremy Mukhwana","Est. reading time":"11 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/stage.betterme.world\/articles\/meditation-challenges\/#article","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/meditation-challenges\/"},"author":{"name":"BetterMe","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/341f821b83eff34cc2c28cde92c00b5c"},"headline":"6 Common Meditation Challenges And How To Overcome Them","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/meditation-challenges\/"},"wordCount":2166,"publisher":{"@id":"https:\/\/stage.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/meditation-challenges\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/10\/shutterstock_2104174118.jpg","articleSection":["Meditation"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Taking 15 minutes out of your day to meditate may seem like a good idea until you actually get to it. If you're new to meditation, you might find yourself getting frustrated with how hard it is to clear your mind. If you're a veteran practitioner, you might find yourself bored with your practice. <\/span><span style=\"font-weight: 400;\">No matter where you are on your meditation journey, hitting a roadblock is totally normal. Here are six common meditation challenges and how to overcome them.<\/span>\r\n\r\n<a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1843&utm_source=blog&amp;utm_medium=blog&amp;utm_campaign=6_Common_Meditation_Challenges\"><img class=\"aligncenter wp-image-34851 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/ezgif-3-4ba1e9bd1300.gif\" alt=\"Meditation\" width=\"600\" height=\"600\" \/><\/a>\r\n<h2 style=\"text-align: center;\"><strong>Why Do I Struggle To Meditate?<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">There's no \"right way\" to meditate, which means there's no such thing as failing at <a href=\"https:\/\/betterme.world\/articles\/meditation-thoughts\/\">meditation<\/a>. The goal of meditation is to focus your attention and be present in the moment, but you might experience the following challenges:<\/span>\r\n<h3><strong>Meditation Challenge 1: Your Mind Keeps Wandering Off\u00a0<\/strong><\/h3>\r\n<span style=\"font-weight: 400;\">\"Why can't I stop thinking about what I have to do later today or what happened yesterday?\" One of the most common meditation challenges is letting your mind wander off into thoughts about the past or future. Constant self talk can be exhausting, and it can be hard to turn off the noise in your head.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Try this: It's natural for your mind to wander, but the goal of meditation is to focus on the present moment. The next time you find your mind wandering during meditation, acknowledge the thought and then let it go.<\/span>\r\n\r\n<span styl ..."},{"@type":"WebPage","@id":"https:\/\/stage.betterme.world\/articles\/meditation-challenges\/","url":"https:\/\/stage.betterme.world\/articles\/meditation-challenges\/","name":"6 Common Meditation Challenges And How To Overcome Them - BetterMe","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/meditation-challenges\/#primaryimage"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/meditation-challenges\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/10\/shutterstock_2104174118.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"If you're interested in starting meditation, you may be wondering what challenges you might face. 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