Losing your motivation for mindfulness practice?
Try something different…
It can feel like a real challenge at times to sit or lie still and meditate. Our attempts to slow down and be with the breath or body, noticing our thoughts and emotions as they arise, may sometimes make us feel worse.
It’s all too easy to criticise ourselves and give up...
“Why can’t I even focus on one cycle of the breath before I’ve wandered off? I’m not cut out for this.” Perhaps it seems as if the mind races backwards and forwards even more frantically when we try to pay attention. Nothing works to tame that monkey mind. A body scan meditation, designed to bring us back home to physical sensations, only serves to reveal how restless and impatient we are. We just can't find the space to get free of encroaching thoughts and uncomfortable feelings for long enough to settle. It's all a bit overwhelming.
And yet, these are the times when we most need our meditation practice. As Jon Kabat Zinn said, “Confusion, fatigue, depression and anxiety are powerful mental states that can undermine your best intentions to practise regularly...These are some of the most fruitful times to practise.”
So, what can you do to help yourself?
Once you've reminded yourself that everyone struggles with practice from time to time and stopped beating yourself up, try moving.
Mindful movement.
This isn’t exercise as such. We’re not trying to get fitter. The intention is to move the body in tune with the breath and enjoy our range of movement. We notice any judgements that come to mind and, as far as it’s possible, we're open and accepting of whatever arises.
Why not try this right now?
(It might help to read through the guidance first. No need to find a mountain range. Optional).
Make yourself comfortable in your chair, with your feet flat on the floor, or try standing upright. Extend your arms out in front of you so that they’re parallel to the floor, palms facing down.
Take one breath in and out as you drop your awareness into your hands. What sensations do you notice in your fingers, palms, the back of your hands?
Then, with your next breath in, lift and stretch your arms up, taking them only as high as it’s comfortable for you. Notice the sensations in your arms and hands as you take another 2 breaths in and out.
Then take a more deliberate breath in and, as you breathe out, lower your hands to your lap or sides.
Spend a few moments noticing how the hands and arms feel now. Paying attention to physical sensations, no matter how subtle. How is your breath? When you notice thoughts arising, drop your attention into the hands and arms again.
Repeat this whole process of lifting, stretching and breathing twice more if you choose. This time why not experiment with smiling as you breathe out?
Is this meditation?
Yes.
Paying attention, on purpose, in the present moment and without judgement gives rise to mindful awareness. In this way you can welcome yourself back home to both the body and mind, finding some space to rest and reset.
This particular mindful movement practice is one of the suggestions on The Mindfulness Now course that I teach. Why not try it out each day this week?
Ten Mindful Movements - Thich Nhat Hahn - YouTube These prompts may help...
