5 Common Meditation Excuses & How to Overcome Them

1. I DON’T HAVE TIME

You may be under the impression that in order for meditation to ‘work’ you need to sit cross-legged in silence for 20-30 minutes every day, and although that would be extremely beneficial to your mental health, even shorter periods of meditation can be transformative. In as little as 5 minutes a day people are still able to see noticeable results like increased focus and reduced levels of stress and anxiety.

We always have time for the things we consider to be important - like eating, brushing our teeth, talking with friends, putting on makeup or checking our phones. So try adopting the mindset that meditation is something that is important to you. Once you’ve made it a priority it will be easier to carve out as little as 5 minutes a day to complete your practice and with time you’ll develop meditation as a habit.

2. I DON’T KNOW HOW

Don’t overcomplicate it. Sit comfortably cross-legged on the floor, on a pillow or on a couch. If crossing your legs is uncomfortable try sitting in a straight back chair with your feet planted evenly on the floor. Wherever you choose to sit just make sure your back is supported and your spine is straight. If all seated positions are uncomfortable for you you can lie down on a firm surface like the floor or a yoga mat - just don’t lie in your bed because you’ll likely fall asleep and miss the whole point of the meditation.

Once you’ve found a position that works for you set a timer on your phone with a gentle alarm so you can close your eyes in peace without worrying about how long it’s been or when it’s time to stop.

Let your arms relax naturally by your sides with your hands resting on your knees or comfortably in your lap. Close your eyes and bring your attention to your breath - no need to manipulate it or change it, just notice how it flows through your nose and into your chest, filling up the belly, and then gently releasing. If your mind starts to wander, don’t worry, just notice the thoughts as they come up and let them pass. When a distraction arises just return to focusing on the rhythm of your breathing.

3. IT’S NOT WOKING FOR ME

If you’ve tried meditation a time or two and didn’t feel immediately enlightened afterward you may feel like it’s not for you. You didn’t experience silence in your mind or feel stress-free upon opening your eyes, so that must mean that it’s not working, right? Wrong. Meditation is for everyone and will work for anyone that has a brain, it just takes practice.

If you find your mind wandering off during your meditations or becoming suddenly chatty throwing hundreds of thoughts your way, don’t worry, it’s totally normal. Think of your brain at the beginning of a meditation as a small child before it goes down for a nap. Babies need more rest than adults so we force them to take naps during the day, but most of the time they don’t want anything to do with it. They’ll scream and cry or play in their crib for 15 minutes before finally passing out. But the nap is so important for their health and well-being that parents have to ignore the crying and just wait for them to calm down and eventually fall asleep. This is exactly what you have to do with your mind when it’s resisting the meditation - know that the practice will be beneficial to you no matter how hard it may be initially to get your mind to calm down. Just observe the thoughts you’re having and gently let them go until you feel a sense of relaxation.

4. I CAN’T STICK WITH IT

In order to stick with the practice of meditation long-term you’ll need to make it a part of your daily routine just like showering, brushing your teeth, or sipping your morning cup of coffee. Now that you know how to make time for your meditations (see Tip #1) you’ll have to combat any unrealistic expectations and self-judgement surrounding your practice.

Don’t expect yourself to meditate for the same amount of time every day, or at the same time of day, in the same position. Be flexible with your practice and squeeze in your meditations wherever you can, for however long you have. Don’t expect to get the same results every time either, some days you’ll feel light and calm and other days your thoughts may never slow down. Avoid judging the quality of your meditations or categorizing them as ‘good’ or ‘bad’ as doing so can quickly discourage you and lead to self-sabotaging your practice.

As with exercise it’s common to negotiate with yourself in an attempt to justify why you ‘can’t do it today’ or ‘don’t have time’ or ‘deserve a day off’. Tune into your thoughts and notice when you’re having one of these self-negotiations. Realize that it’s your mind trying to trick you into sticking with old habits and instead come back to the idea that meditation is something that is important to you. Even if you miss a day, or a week, you can always pick it back up.

5. I DON’T NEED IT

Meditation has been the saving grace for countless people dealing with anxiety, depression, eating disorders, PTSD, and other mental conditions. While this is truly amazing, if you are a person who is fortunate enough not to suffer from any mental health issues you may think that meditation is not something you need, or that if you meditate you won’t see any significant results.

But the truth is that meditation is beneficial for everyone of any age, race, religion, or mental health status. If you have a brain meditation will simply help you take better care of it.

If you’re feeling skeptical or want to learn more, here’s a list of several science-based benefits of meditation:

• Reduces Stress

• Controls Anxiety

• Promotes Emotional Health

• Enhances Self-Awareness

• Lengthens Attention Span

• Reduces Age-Related Memory Loss

• Generates Kindness

• Helps Fight Addiction

• Improves Sleep

• Controls Pain

• Decreases Blood Pressure