Can't sit still during meditation?

  Meditation is not easy for everyone. It involves closing the eyes and breathing slowly, which is quite difficult for the intoxicated world of our phones. Today people are unable to sit still for even 10 to 20 minutes. This increases feelings of anger and despair. However, experts say it is normal to feel that way. Being distracted is not evidence of failure.

Meditate even when you are distracted

Professor John Mitchell at Duke University says that meditation should be done despite distraction and frustration. Its benefits are more important than negative emotions. Even short sessions of meditation can reduce your anxiety and symptoms of depression. It can also help control your attention.

Getting started with meditation can be extremely difficult, so we spoke to some meditation experts who can help you with the practice. Let's know the tips given by him ...

1. Consider failure as your success
At the very beginning of meditation, you should keep in mind that you will be distracted again and again. Meditation teacher Jeff Warren says that during this time it is natural to have negative thoughts in the mind. There is no such thing as good or bad meditation.

Forgive yourself if it distracts you even for 10 seconds. According to University of Minnesota professor Dr. Lydia Zilowska, during this time you should tell yourself – I should be happy, be healthy, do not suffer, etc.

2. Meditation is not needed to be
mindful. Mindfulness and meditation are related to each other, but not the same. Mindfulness is focusing your entire attention on one thing at a time. Meditation should always be done for this, it is not necessary. Giving examples, Zilowska said that focusing on yourself for two minutes while brushing is also called mindfulness.

3. Do micro-meditation
Professor Mitchell says that there are sessions of 10, 20 and 30 minutes on meditation apps nowadays, but these can be difficult for beginners. Even if you start with only 3 to 5 minutes, meditation will prove beneficial for you. It is a skill that gets better with time.

4. Do Meditation Anytime, Anywhere
You don't always have to sit in one place to reap the benefits of meditation. You can do this exercise in nature, even outside the house. Walking in nature and noticing animals is also meditation. Also yoga and tai chai, in which there is movement of the whole body, is also a kind of meditation.

5. Bring Curiosity in Boring Meditation
It is common to get bored while meditating. Listen to birdsong to spark curiosity, feel the air swaying your hair, or observe your breathing. We are used to checking our phones when we are bored, but if we get curiosity from other activities, then we will be able to do meditation for a long time.

6. Get Expert Help
Many people struggle while practicing meditation and mindfulness. For this you can take help of expert. They will recommend you cognitive behavioral therapy. You can also get help by joining a meditation group.