Before we begin, I want you to ask yourself  what you think is supposed to happen during meditation? What is the expectation you have on yourself, when it comes to meditating? What is it you expect to feel? What is it you expect to experience? What do you believe meditation to be?

I want you to take a second to think about or write these answers down, the next time you try a meditation, you can think of or take a look at this list and detach from all of it. This will allow you to go into meditation free from the expectations you think are holding you back from meditating "properly".

Before I dive into the most common problem, I want you to understand, that there is no right way to meditate. All the things you feel, experience and see during meditation are all personal to you. What goes on in one persons meditation, will be different than the person doing the meditation right next to them. Also traditional meditation, especially in the beginning, isn't for everyone. 

Along my journey of conducting and teaching meditation, the most common problem that people have is they believe they can’t meditate because they can’t “switch of their brain”. Causing you to get completely discouraged and give up on it all way too soon.

For me, meditation is the art of slowing down, connecting, taking a moment to allow yourself to let go of the outside world and check in with yourself. The biggest problem people face with "traditional" meditation (sitting still in silence), is all the thoughts that come rushing in, and people get annoyed that they can’t turn them off. If this is you, there are a few things that you can try.

1. Try to be more mindful in your daily tasks.

Whilst doing the dishes, cleaning, sitting in your garden or eating, really take in the experience. What things are you feeling on your skin or with your hands? What sounds can you hear? If eating focus on chewing and the beautiful taste you are experiencing. What colors can you see?

2. Try a Mindfulness Meditation

These meditations as above can guide you through having awareness of what you are seeing, feeling, hearing, tasting or smelling. I have a great Herbal Tea (or Coffee!) Mindfulness Meditation you can try here.

3. Try this strategy

If you would like to start to try traditional meditation, let me tell you a secret, you don’t have to be in a place of no thought to meditate, the art comes in being able to acknowledge the thought, not getting attached to it, observing it, not placing judgment on it, and allowing it to flow out, letting go of it fully. Then returning to meditation, your breathe, the music or the sound of the facilitators voice.

I have been meditating for many years. During some meditations I can get completely taken away, I will receive great guidance and heal emotions and energy. Some days the thoughts flow like water. However I have learned the process above so I can continue without getting frustrated or down on myself.

Let's recap the process that you can practice during your next meditation.

• Acknowledge the thought
• Observe it, don't attach to it - meaning don't get sucked in and have a battle with yourself in your head!
• Don't judge your thought or yourself for having a thought
• Allow it to flow out
• Return to your breath, music or facilitators voice

The other thing you can do to help this very common problem is write the thoughts down. Sit in meditation, and after a few minutes, grab a journal and write down all the things that are on your mind. Then continue. Thoughts, especially if related to anxiety and worry are there for a reason, but we will talk more about this down the track.

So next time you are meditating, try the suggestions above. If you have any questions you can always email me here. Or, if you haven't already, grab your FREE Busy Mums Guide To Meditation....... 

Great tips for how to meditate effectively.......even with kids! 

10 fabulous quick and easy meditation techniques to get you motivated and inspired 

PLUS - My Release The Day guided meditation, great for relaxing at the end of a tough day.

You can grab your guide here.

Happy meditating!

Hayley