Questions and Answers about Meditation
What can I do if it’s really difficult to concentrate?
If you are having difficulty focusing, you can silently count your breaths. Inhale, exhale “one”. Inhale, exhale “two”, and keep going until you count to ten. Counting is just a tool to help you focus— it’s not meant to be a contest to see how high you can count. If you can count to ten without getting distracted, start again.
Whenever I try to meditate, I fall asleep – what should I do?
If you are sleepy, it is really important to make sure your back is straight. In this situation, it may be more helpful to keep your eyes half opened instead of closed. If you notice that you are nodding off, it can also be helpful to take a few strong and deep breaths to help get some energy. If none of these things help, it may be a good idea to try meditating at a different time of day, when you are not as tired.
Sleepiness is one of the two main obstacles in this meditation. The other obstacle is restlessness. If you feel really restless, remember not to push yourself too hard. You are learning how to relax and it’s important not to get discouraged by temporary blocks.
How long is a meditation session?
This is up to you, but it is helpful to set aside a specific period of time and stick to it. Short sessions, repeated throughout the day, can be more helpful than one long and difficult stretch of time. For example, two or three minutes after you wake up in the morning and/or before you go to sleep atnight may be a good place to start. Getting into a daily routine will be more beneficial than trying once in a while when you are already feeling stressed out. You can gradually add more sessions or lengthen them if you feel comfortable. The more regular times you set aside to try this, the more familiar you will be with the practice of meditation.
