I started my meditation practice a few years ago, but there are definitely still times when it gets hard to sit with myself when I know I have other things to do. My thoughts distract me more on these days, and sometimes, I never quite get the hang of it. Even though this sounds like the complete opposite of meditation, these experiences are still perfectly fine! There is no “right” way to meditate– it feels different every time. There will be days when you feel fully relaxed and empty-minded, but there will also be days when your mind is so chattery that you can’t seem to separate yourself from those thoughts even for a second. That is ok though!
Here are a few methods that I use to mix up my meditation practice when it feels like a chore:
Guided Meditation: This is the kind of meditation that I always send to people who have not meditated much before. It draws your attention to specific things, so you don’t have to figure it out yourself. There are so many intentions they can be designed for, like manifestation, relieving stress, or focusing on being present.
Mindfulness Meditation: This is the type of meditation I use most often. When my mind still has a fair amount of chatter, but I don’t want to skip my practice, this is the best. Usually, I will turn on a singing bowl or sound bath youtube video to block out background noise, and I draw my awareness toward any sensation I want. I think the easiest way to go about this is to sit with your thoughts, noticing them, but not connecting with them, if that makes sense. You could be thinking to yourself “oh I forgot to turn in my assignment,” but instead of identifying with the anxiety that thought may trigger, you can just observe it, honor that it is there, and let it drift away. To return to a quieter state from these thoughts, focus on your breath. The sound of it, the sensation of air filling up your lungs, and the pattern of your breathing are all good points to focus on. You can also do a body scan, focusing on each part of your body, and breathing into any discomfort you have. (I think this specific method is called progressive relaxation.)
Gratitude Meditation: For this, I choose a part of my body that I don’t usually pay attention to, and express gratitude for it. For anyone who has had an unhealthy relationship with food at any point, I think directing your energy to your stomach is a great idea. Focus love into it, and feel gratitude for everything it does- it lets you eat, digest healthily, and reminds you when you need to nourish yourself.
Movement Meditation: If sitting still is hard for you, this might be a good solution. You can walk around, or really turn any movement into a meditative ritual. I do this a lot when I am cooking. I focus on the sensations I am feeling, the things I am hearing, the feeling of my feet pressing into the ground, and I stray away from any kind of overthinking. If I am going for a walk I love to focus on where the sun is touching my skin, which parts of me feel cooler and warmer, focus on the birds I hear, or the pace of my steps. It is so calming, I love this method so much.
There are so many more ways you can do this, but these are a few good starting points. For me, I find it easiest to combine them. I will usually start by doing a body scan to see where I have tension and to get myself into the groove of being entirely present. Then I choose a part of me, whether it is physical or not, to show gratitude to. Then, I try my best to quiet my chatter, but when I can’t, I observe my thoughts from a disconnected perspective, and let them pass. I return to my breath as a focal point, and I continue until I feel entirely relaxed. Meditation is one of the best practices I have ever picked up, and I would really recommend trying it, even if it is only once a week. I think the time you spend being fully present is the most valuable time you have in your life, so I hope you try some of these methods out!