Growing up in an Indian household, it resonates with most of us that meditation is an integral part of life. It is considered a one-stop solution to any issue or concern. Whether you have a bad headache, or trouble concentrating on your work or studies, or are simply unable to fall asleep – it is a foregone conclusion that the solutions to all of the above lie in meditation.
We’ve heard of how meditation has helped successful people move up the ladder, we’ve watched movies convincingly portray protagonists solving complex problems at the drop of a hat because of meditative techniques, and read about yoga gurus who astound with their feats.
Meditation is so mainstream and made to look so easy that it may make you wonder how difficult it can really be to just sit still with your eyes tightly shut. But before figuring out whether this technique works for you or not, let’s understand what meditation is.
Swarali Marathe, Psychotherapist, Arts based therapy practitioner and Mental health consultant explains that sitting still, focusing, deep breathing, being mindful, and being present roughly sums up meditation or a meditative state. Imagine closing your eyes and be able to achieve all the above. It seems impossible, right? Often, meditation has been offered as a solution for everyone’s state of mind or mental health issues, thanks to misinformed platforms such as social media, where we seek answers to all our problems.
If you are unable to meditate or feel calm or mindful enough, then it’s possible that meditation is not for you. While it is a great tool, the practice needs you to be still, in touch with your feelings and looking inward. It’s hard for people who are going through PTSD or have gone through traumatic experiences to do this effectively. In fact, this kind of heightened focus on emotions can actually spike their anxiety levels.
The ‘westernisation’ of meditation has promoted it as a solution that works for everything and everybody. It primarily promotes relaxation, self-awareness, and emotional regulation, which can be beneficial for anxiety, mild depression, and stress. However, it may not be effective—or could even exacerbate symptoms—for individuals with severe mental health disorders such as schizophrenia, PTSD, or deep clinical depression. For these conditions, meditation might trigger distressing memories, hallucinations, or feelings of detachment, as it requires confronting one’s inner thoughts, which can be overwhelming. Additionally, those with ADHD might find traditional meditation practices challenging due to difficulty maintaining focus. The pressure to maintain focus and sensory sensitivity can make it hard for people on the spectrum or with ADHD to meditate.
The only way to understand what works for you is to explore, and think of different areas that engage your various senses. These could include -
• Something that involves movement and physical activity - sports, dance, workout
• Something that you can watch
• Something you can listen to
Think of different activities within these categories and try it out. You also need to remember that if a strategy or tool is working for you today, it doesn’t mean that it will always work for you. One changes over time and gathers new experiences, so the same tool/technique may not necessarily be effective. But that does not mean you are back to square one. It can be a sign of growth and change, so explore and analyse new tools that may work in your favour.
In case you still want to give meditation a shot, go ahead! Just remember that meditation is about focus, and being present in the moment. When you exercise, cook, work or do anything that you are fully present in, it is considered a meditative state. This isn’t a new skill you are learning; you are already equipped with it. The only change is when you sit to meditate, you are going to do it consciously.
Before you decide to meditate, choose to listen to your favourite song for a few days and ensure you are focused on the lyrics throughout. Keep the blue elephant exercise in mind. If someone asks you to close your eyes and repeatedly tells you to not think of the blue elephant, you can’t help but think about it. So, remember, don’t force yourself not to think of anything specific, and be patient. It does take a while to be able to sit still. Even then, if it doesn’t work out for you, it’s time to let go and try something else!
Image source: Irish Times