But if my head really is full of a lot of emotions and I’m having trouble even wanting to sit? I journal. I write until I feel like at least I’ve expressed myself, to myself, on the page. I keep a nice journal not far from where I meditate. In a way it’s like taking a different kind of meditation, one where I focus directly on my emotions and move through them, acknowledging them completely, and all the context that brought them up inside of me. It can help to even augment this with taking some good long breaths while writing, both to focus on the writing and to relax while writing it all out.
Usually after that I feel much more settled and ready to let go for the meditation session.
All else failing, I’ve learned that sometimes I just need to sit and try, even if I’m completely restless and emotional. It is, sometimes, the most challenging practice sessions of meditation that end up giving me the most insight into how to progress at it overall and carry the benefits or meditating into the rest of the day or to make it easier to let go when it’s time to sleep. So if nothing else can convince yourself to sit down and try, just let the fact that it is hard and that makes it worth the trouble tip the balance and insist to yourself on trying.
And I’ll tell you a secret: I took up meditation because I knew I was going to be bad at it. Not talented at it at all. I needed to commit to something that I wasn’t going to be good at in order to grow my skill of persistence. I have become better at it, over time, by degree, though still not good, and most often because of the days it was really hard and I just plunked myself down and made the best of it, journaling, breathing, and fidgeting through it all. Usually goes back to being easier soon enough.
Best of calm fortune find you…
When you begin to sit down, just take a moment to witness your surroundings. Close your eyes and just feel. Even for just 30 seconds. Just witness the flow of sensations arising and passing wherever they are. You can keep doing this for the whole duration of you like! Whatever feels good and is conductive to your practice do it. You're doing the best for yourself and every moment doing that is a moment to celebrate so well done. X
Hope this helps.
Also can find somewhere quiet to sit and just breathe deeply for 1 to 3 minutes, focusing on the breath.
Walk back and forth while breathing thinking in, out. If already outside breathe while truly observing what's around me, especially nature even if just curbside trees.
Gently stretch, then sit and breathe. Can turn on a guided meditation for 3, 5, 10 minutes.