Need to Study to Meditate However Can’t Sit Nonetheless? Attempt This

Have you ever ever tried to study to meditate however the considered sitting nonetheless to meditate made you so squirmy you threw in your meditation cushion throughout the room? For a lot of, quieting the thoughts feels extra like a chore than a second of peace. And that may be a barrier to growing an everyday meditation follow.

I’ve been a yoga trainer for greater than a decade. I might be flexible and twisty, feeling comfy in superior lessons. However the second meditation was launched, I began to squirm and my wandering thoughts simply bounced round like a pinball.

What if Conventional Meditation Strategies Don’t Work For You?

In my trainer coaching, we meditated and realized how one can lead meditations – primary breath meditations, physique scan meditations, totally different point of interest meditations, and tons of different meditation methods. However, it was not clicking for me. I satisfied myself that I couldn’t sit nonetheless, and I actually couldn’t get my thoughts to nonetheless.

Even when I can’t do a selected pose myself, it’s no drawback as a result of I nonetheless have the talent to information my college students into that pose. However for me, not with the ability to meditate felt totally different. So I didn’t introduce it into my lessons as a result of I didn’t really feel comfy speaking to my college students about stilling the physique and quieting the thoughts after I couldn’t.

As my yoga follow and educating turned extra superior I might all the time really feel that I used to be missing for not being “a meditator.” And no quantity of meditation ideas or meditation methods have been serving to.

Ultimately, I found the bridge I wanted to lastly settle into an everyday meditation follow. It was Yin yoga. Yin yoga is a type of yoga the place you maintain a posture for an prolonged time frame … like full minutes of time, not simply 5 – 10 breaths. Have you ever already tuned out pondering it’s not for you? Hear me out.

Yin yoga can supply a gateway to mindfulness meditation for these of us who discover conventional approaches difficult. Let’s speak about how Yin yoga helped me begin meditating and would possibly give you the option that can assist you unlock the meditative state you didn’t suppose you would attain.

Enter Yin Yoga

In increasing my data of yoga, I attempted totally different class kinds. Being a flow yoga lover, a gradual follow the place I’d solely do 6-8 poses gave the impression of my worst nightmare. But it surely turned out to be simply the alternative – Yin was precisely what I wanted to easily focus and really feel calmer.

Yin is a passive follow that as Bernie Clark writes within the Full Information to Yin Yoga, “physiologically … targets the deeper connective tissues.”

It’s a cool follow, which means that you shouldn’t go into it with a warmed up physique and it’ll not be a cardio follow that heats you up. The follow’s “intention is to securely, reasonably stress our joints to advertise the well being of the tissues in and round our joints—to not overly lengthen these tissues” (Yoga Journal April 2023).

And sure, physiologically it did all that, however I additionally discovered a technique to enter a meditative state.

Training Yin has many similarities to meditation, beginning with sitting in “stillness.”

Consider Childs pose. Have you ever ever taken a category and also you begin in Childs pose? Particularly when it’s your first form on the yoga mat as you first widen your knees and ease your sit bones in the direction of your heels you may need to wiggle to handle the bodily sensations of the pose. It doesn’t begin out feeling restful however after just a few deep breaths your physique begins to settle in and your leisure response comes on-line.

Then, you would possibly discover that you simply’re capable of now get your head right down to the ground. You might discover your arms can inch ahead slightly extra. Your breath begins to even out. Your thoughts would possibly even start to give attention to the sound of your breath versus some other ideas your individual thoughts introduced into the room.

Congratulations – you’ve got simply finished Yin yoga.

How Yin Yoga is Like a Meditation Session

Whereas I used to be specializing in my breath, entering into every Yin pose, and permitting my physique to proceed to regulate I used to be in “the second.” I wasn’t desirous about an e mail I had to reply to when class was finished. Or desirous about what I ought to have mentioned within the assembly 5 days in the past.

I used to be linked to my physique and my breath and – little did I do know – I used to be participating in a meditation follow – even when it wasn’t the way in which we historically consider sitting meditation.

I used to be having a continued dialog with myself seeing if the discomfort of relative stillness I felt was my autopilot mind simply wanting to maintain transferring on to one thing else, or my physique saying that it had to get out of the form. My thoughts was totally immersed with curiosity on the precise second I used to be in.

My “doing” mentality was happy as a result of I used to be “doing” yoga. The “being” mentality of meditation – of being within the current second – was additionally happy.

A New Perspective on Mindfulness Meditation

It took me awhile of constant follow with Yin to appreciate that what I used to be doing was meditation. I used to be mindfully within the current second. It enabled me to get out of my very own approach and notice that there isn’t any proper or incorrect technique to meditate.

Ultimately, I used that very same set of expertise from my Yin follow to start to take a seat in what you’d usually consider as a meditation follow (sit loosely cross-legged, eyes closed). I’ve a cushion and I pop on an app’s guided meditation for five or 10 minutes.

Some days I’m in it, capable of keep centered with few distractions, and different days my thoughts wanders. However I can sit with the stillness and supply myself mild reminders frequently to information my thoughts in the direction of that too, even when it’s a fleeting second.

So if meditation is in your 2025 record of intentions and also you bristle on the concept of with the ability to sit nonetheless for even a minute, strive Yin yoga.

Have you ever ever tried Yin earlier than? What was your expertise? Drop us a be aware under. –Tam

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Tam Turse, M.A., RYT-500 is the Editor at FBG. When she isn’t modifying, writing, or working a 9-5 advertising job, she might be educating a yoga class or coaching for her subsequent marathon. You’ll find her on IG @tamturse .