Dec 18, 2013
When you’re afraid of meditating
For various reasons, we can sometimes experience a fear of meditating. We may know that meditating would help us, but we find the thought of getting on the cushion terrifying. Perhaps we bury ourselves in distractions in order to keep the fear at bay.
If this is something you experience, how can you deal with it? I’d suggest that rather than “be tough” and forcing yourself to meditate, it would be more useful to be accepting and compassionate toward your anxiety. Your anxiety isn’t intending to be your enemy — it thinks it’s protecting you from some kind of danger. It’s misguided rather than “bad.” So what you need is reassurance.
I encourage people to notice where the anxiety is most strongly centered in the body (often it’s the solar plexus, where there are lots of nerves that get activated when fear is aroused).
Then, as best you can, let the anxiety be there. The part of your brain that’s generating the anxiety is already expecting an attack, so do you really want to confirm its fears by being the one who does the attacking? So let go of any thoughts about how anxiety is bad, or how it shouldn’t be there, or how you shouldn’t be anxious, or how there’s something wrong with you for being anxious. If those thoughts arise, don’t encourage them. Just note their arising and relax back into your experience of the body. Your anxiety is just a sensation in the body. It’s not (if you’re anxious about meditating) a sign that there’s something wrong, or that there’s something wrong with you. It’s OK to feel anxious. You can reassure yourself about this by saying, “It’s OK to feel this. Let me feel this.”
What the anxious part of you needs is kindness and reassurance. So try putting your hand on your solar plexus and saying to your anxiety, “I love you, and I want you to find peace. May you be happy.” You can make reassuring movements with your hand as you do this. If the anxiety is specifically about meditating, then you can add things like, “It’s OK. We can do this. I know you’re afraid, but we can handle this.” Become your own healer.
At this point you’re already meditating, so you can just sit where you are and continue. Perhaps after some time you can gently move to your meditation place.
As Rilke wrote, “Be of good courage. All is before you, and time passed in the difficult is never lost.”