When I teach mindfulness meditation, I find that many people have tried it before and felt it “didn't work” for them. Often the feeling that mindfulness failed them — or that they failed at mindfulness — is based on common misconceptions.
Below are a few examples.
MYTH: I'm not supposed to have thoughts while meditating. REALITY: Our brains are made for thinking, and meditation doesn't change this. The real work of mindfulness lies in recognizing our thoughts and then returning to an anchor: the breath, the body, sound, or an object like a meditation stone. Once we've done this, we might get distracted by a new thought in the next 5 minutes or the next 5 seconds. It might take a few minutes before we even notice that we've become distracted. Then we return to our anchor — over and over again.
MYTH: Meditation is difficult to do well. REALITY: There is no such thing as a “good” or “bad” meditation session. Meditation is about noticing what is without judgment. One day, you may notice that your mind is calm. The next day, your mind may be jumping from thought to thought. Just keep noticing what is — and returning to your anchor. It can be unsettling to realize just how unfocused our minds can be. But that doesn't mean we've had a “bad” meditation session. Likewise, a calm mind does not indicate a “better” or “more productive” meditation session. Our job is to work with our mind in whatever state it is in.
MYTH: Meditation is about training the mind. REALITY: Much of mindfulness work is actually about paying attention to the body. Mindfulness builds “somatic (bodily) awareness,” and this is one reason it can help reduce tension and chronic pain. As we become more aware of the body, we may become quicker at creating vocal change.
MYTH: There is only one way to meditate. REALITY: In a typical mindfulness course, participants are introduced to a variety of mindfulness practices. Some will feel easier than others. One practice may provide immediate benefits, while another may seem like it's not worth the effort. I encourage you to focus on your favorite mindfulness activities, as this will keep you consistent. Once you've established a regular mindfulness practice, you can begin exploring things that are more difficult.
MYTH: Meditating by myself is the same as meditating in a group. REALITY: Have you ever read an article about newly-researched benefits of mindfulness and noticed that it ends with a recommendation for a mindfulness app? The author has probably failed to note that most mindfulness research is done in the context of a group class led by a trained instructor. Research shows that the “group effect” accounts for a whopping 5% of positive psychological outcomes. Also, meditation apps often feature short meditations (5-10 minutes), but classes encourage longer practice times (20-45 minutes). Finally, a mindfulness teacher can help guide you when you're feeling stuck. This kind of guidance has been invaluable to me and to my mindfulness students.
