3 Common Myths About Meditation Debunked

Meditation. It's a popular buzz word that often gets tossed around a lot. And although it may seem a bit mainstream, there remain a lot of questions and myths around meditation.

Like what is it exactly, and am I doing it wrong? I was too afraid to ask the same questions when I first began meditating years ago. So, let’s clear up three common myths about meditation.

Myth #1: I think so much when I meditate, I must be doing it wrong or I’m no good at this. I just don’t know how to meditate.

Truth: Nope, you’re not “doing it wrong” and it doesn’t mean you're not good at meditation. Minds think, that’s what they do. Congratulations...you're alive.

When we get really still and eliminate the distractions that’s when we hear the most chatter. It can be a relentless barrage of incoming information: to do lists, conversations from last week, future conversations, random WTF thoughts…you name it.

The goal of meditation isn’t to clear the mind and not think. Instead, the goal is to notice your thoughts non-judgmentally, and without engaging them. In other words, try your best to not assign a label to your thoughts like "ugh, this is bad", and try to not follow them down the proverbial rabbit hole. Let it be.

Watch it. Acknowledge it. Accept it.

Myth #2: I just can’t be still for that long or I don’t have time to meditate.

Truth: Then don’t be still for that long, and how much time do you have? There’s no one, right way to meditate. Wiggly? Try a walking meditation or meditate after a workout. Short on time?

Meditate for 1 minute. Need to lie down. Yep, you can meditate lying down. Prefer sitting in a chair? Ok, sit in a chair, or on your sofa.

I’m not doing that middle finger to thumb thing with my hands on my knees. Ok, don’t do that. Place your hands wherever they feel most comfortable.

Don’t feel comfortable closing your eyes. Then don’t…keep those peepers open. I suggest casting your gaze downward.

Want a little guidance when you meditate? Try a guided meditation. Love imagery? You guessed, there’s a meditation for that. Nature sounds? Gongs? Instrumentals? Yes, yes, and yes…you’re covered.

Basically, you can find a meditation for just about anything and everything, and for almost any length of time.

There are free apps out there to help with a meditation practice. Check them out to see which one works best for you. A few suggestions: Insight Timer, CALM, and Headspace.

Myth #3: Meditation doesn’t help me

Truth: Give it a little time. Meditation is a practice not a one-and-done experience. I suggest practicing at about the same time every day as a way to help form the habit.

You may have the following experiences while meditating: felt sensations in the body (for example tingling or tightness), an increase in emotions or feelings (like anxiety or sadness), you fall asleep (this is ok, maybe your body needs to rest), rapid-fire thinking, or something else. This is all ok.

Again, the goal is to be able to sit with your thoughts non-judgmentally and without engaging them. You become the observer of what’s going on in your head.

Will this always happen? Nope.

You will get caught up in your thoughts.

At some point along the way you’ll realize you’ve jumped into the movie in your head, moving from observer to lead actor. That’s ok.

Once you notice, back away slowly. Maybe even acknowledge it by say the word, “thinking” to yourself. Then resume the observer role maybe taking a moment to notice your breath. Over time you’ll have more success in the process of: Let it be. Watch it. Acknowledge it. Accept it.

What you’ll begin to notice. (This list is not exhaustive)

* Less impulsivity. You’ll stop reacting to and engaging in every thought and feeling. You’ll also be able to choose if you want to react and how you’ll react to the thought or feeling.

* A sense of calm and peace. Because you’ll begin separating yourself from your thoughts and feelings, you may begin to notice you’re not as affected by all that chatter in your head.

*An increase in self-kindness.

*A decrease in self-judgment and self-criticism . Want to add a caption to this image? Click the Settings icon.

*A decrease in anxiety and depression symptoms.

Again, you are not your thoughts. Feel the freedom in that statement!

PSA: Meditation isn’t a cure all and shit still happens…but it does help. The more you practice the more it helps. There’s even research out there that shows actual scientific benefits of incorporating meditation into your life. Gotta love science.

So what if meditation still isn’t for you? That’s ok. There are other ways to experience relief from the thoughts and feelings that are holding you back.

You may want to try mindfulness (meditation’s cousin). In short, mindfulness is also being in the present, non-judgmentally.

One example of mindfulness is to experience all of your senses while you’re engaged in a task. What do you feel? What do you see? What do you smell? What do you hear? And what (if anything) do you taste? More on that in a later post…stay tuned.

Still not sure meditation is right for you? Have questions you want answered about meditation or therapy? Are you ready to live confidently and authentically?

I can help. I invite you to reach out and schedule a 20-minute free consultation. I can be reached by phone at 843-592-3998, by email at sheila@heart-mind-soul.com, or through the contact form on my website at https://www.heart-mind-soul.com/contact.