how to not try to hard during meditation?

More and more individuals are turning to meditation in the fast-paced environment of today in search of inner serenity among the turbulence. Many, meantime, fall into the trap of "overexertion" while meditation, which not only fails to induce calm but also increases tension.


As if engaged in a hard war, have you ever found yourself sitting cross-legged on a mat furrowing your brow, clenching your teeth, and tensing every muscle in your body, so stopping the thoughts flowing through your mind and attaining the so-called "empty mind"? Maybe you have been unduly controlling your breathing, fixated on every aspect of its rhythm and depth, and when your thoughts stray you become nervous and self-critical, therefore guiding your attention back. These are all indicators of overuse, which transforms meditation from a relaxing activity into a taxing chore.

Psychologically speaking, there are more fundamental causes for this. Modern life's fast speed and high pressure have conditioned us to "strive hard" in whatever we do; this attitude permeates our meditation as well. We forget that meditation is a patient, steady sustenance for the spirit even though we seek fast results—immediate inner serenity, improved attention. Furthermore, our great expectations of ourselves make it challenging for us to welcome the natural ideas that surface during meditation, which results in our belief that only a "perfect meditation" is meaningful.

II. The Negative Effects of Too Much Effort: Why Should We Rest Rather?

Unlike the peace and relaxation it seeks to offer, too much effort in meditation can cause numerous problems.

It first generates physical strain. Apart from making you tired, tight muscles and stiff joints convey the incorrect "stress" signals to your brain. It's like a bowstring drawn too tightly, poised to snap at the least disturbance. Rather than getting relief, your body builds more aches and discomfort that over time could cause joint issues and muscular strain.

Second, it disturbs mental harmony. Attempting to violently empty your mind simply fuels more active and rebellious thinking. Your ideas fly wild the more you yearn for concentration. Fighting these ideas can also lead to worry and frustration since it keeps your mind locked in an infinite tug-of-war between "calm" and "chaos."

Thirdly, too much effort throws off the natural, progressive flow of meditation. Meditating is a trip for the soul, best enjoyed gently. Overdoing it is like running through a beautiful drive, forfeiting the opportunity for thorough self-awareness and letting your spirit calm and flourish.

III. The basis of easy meditation: body and mental preparation

(i) setting the correct surroundings

A good meditation experience depends on an appropriate meditation environment being created. Silent is essential. Look for a calm area far from noise. Close windows and employ heavy curtains to exclude outside noise if it is inevitable. Ideally set aside a room for meditation. Another crucial need is comfort. To stop shivering or restlessness, the room temperature should be pleasant—between 22 and 25°C. Soft lighting is crucial; too strong could divert attention. For a calm atmosphere, use dimmer switches or let natural light flood transparent curtains. Finally, keep the place neat. To help your mind quiet down, clear clutter and leave the basics like a warm blanket and comfortable couch.

(ii) Reversing Your Body State

To arouse your body and release tense muscles, gently stretch before beginning. Rising from your seat, stretch your arms overhead then gently bend to reach your toes, therefore strengthening your back and leg muscles. Alternatively lean back in a chair, stretch your legs, and try to grab your toes to release the front of your legs and back. Stretching comes first; then, pick a comfortable sitting posture. If it's awkward, you're not obliged to sit cross-legged. It's okay to sit on a chair with your hands resting on your thighs and feet flat on the floor. If you would want cross-legged, support your spine and raise your hips with cushions. Once sitting, let your breathing match its natural pattern. Refrain from imposing it. Let your breath lead you into a state of tranquility by just relaxing your abdomen, gently breathing in through your nose, and exhaling slowly through your mouth.

IV. Easy Meditation Guide

(i) Softly Directing Your Thoughts

Your mind might run like a wild horse while you sit on your meditation cushion with your eyes softly closed. Calm yourself from panic. See your ideas as clouds sailing across the heavens. They vary in all forms and sizes, much as your ideas—daily duties, incomplete projects, and memories. Let them float free without trying to evaluate every one.

Your breath is like an unseen but robust rope. When you find your mind straying, gently grab this rope and refocus on your breathing. Feel the air softly coming in and going out of your nose, or see your abdomen rise and fall. If you find yourself unable to concentrate on your breath, pay attention to the sounds around you—bird tweeting, leaf rustling, or distant traffic humming. These sounds are like stars pointing you back into inner serenity.

(ii) Developing a Calm Mindset

Meditation is a calm dialog with your inner self rather than a fight against your ideas. When distractions strike, regard them as "guests" rather than "enemies." Remember, your mind will naturally stray. These ideas expose the activity and worries in your mind. Like guiding a lost visitor back to their hotel, just acknowledge their presence with a smile and gently direct your attention back to your meditation.

Sometimes, especially following a demanding day, tiredness may find its way into meditation. Avoid feeling bad or believing you lack enough concentration. Your body is alerting itself for rest. If you so want, have a quick snooze. Should you wish to keep meditating, straighten your back, open your eyes slightly, and let the cool air rejuvenate you. Recall that meditation is an adaptive path rather than a set choreography. Every moment and decision deserves compassion.

V. The "Relaxation Path" in Several Meditation Techniques

(i) Mindfulness

Meditation: Light Awareness in the Present

Focused on being totally present, mindfulness meditation is the pillar of the meditation scene. Choose a peaceful place, settle comfortably, close your eyes, and inhale deeply to calm your head. Then, gently concentrate on your breath: feel the chilly air on your nostrils and the soft rise and fall of your abdomen or chest, like listening to a comforting music of life.

As ideas unavoidably surface—tasks, plans, memories—do not become annoyed or attempt to drive them away. Just quietly see their arrival, free from judgment or involvement, like watching leaves float across a river. Then softly but firmly bring your attention back to your breath, back to the calm harbor of the present moment.

First struggling with mindfulness meditation, my friend Xiao Lin tried too hard to "empty his mind." His mind grew more disorganized the more he pushed it. He came to see at last the core of mindfulness—accepting ideas without question or judgment. He now meditates for fifteen minutes every morning, discovering serenity in every breath, and his anxiousness has vanished, therefore enhancing his focus and output in his work.

(ii) guided meditation: imaginative freedom

A magical trip for the soul, guided meditation uses imagination to release the limitations of reality. Lie down comfortably or lie back, close your eyes, and let calming direction to pass like a soft stream. Imagine walking on a beautiful, golden beach beneath a sky as pure as a crystal, the warm sun softly covering your shoulders. Hear the soft music of the water and the birds; feel the playful touch of the sea air; feel the whisper of the sand underfoot. Enter this peace and let imagination help you to revitalize your body and mind.

Don't worry about honing the images during guided meditation. It's good if the scenes fade away or are confusing. You want to unwind and let your imagination to lead you.

One participant said they would listen to a guided woodland meditation during lunch breaks when feeling overburdened with job stress. The pictures were first disjointed, but as the direction persisted they felt as though they were really strolling across a verdant forest, breathing in the earthy aroma, and listening for streams. Their tension and tiredness vanished like ice in spring, and they went back to work energized.

VI. "Mini Meditations" for Every Day Living

Apart from committed meditation sessions, you can include meditation into daily activities to nourish your spirit anywhere, at any time.

Use your regular commute—public transportation or driving—to find a moment for quick meditation. If you are on public transportation, close your eyes and concentrate on your breath, experiencing the soft motions of the vehicle and the low hum of discussion all around you to help you to relax among the din. If driving, relax your hold on the steering wheel, inhale deeply, and release the tension in your shoulders during red light stops, thereby approaching the rest of your journey with a calm attitude.

Perfect for meditation are lunch breaks as well. Spend five to ten minutes sitting straight in your office chair shutting your eyes and performing a basic body scan instead of long, deep sessions. Start at the top of your head and progressively descend, without judgment, simply silently observing the tightness in your face, stiffness in your neck, and ache in your back. This little stop lets your body and mind come back to rest.

Including these "mini meditations" into your schedule makes meditation a natural part of life, offering peace and strength to enable you to easily tackle obstacles.

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