Are you resistant to meditation?

Meditation is supposed to be easy: sit quietly, clear your mind, and do a little deep breathing to elicit the relaxation response that eases you into a state of calm, peace, and relief. That bliss doesn't come easily for many people, however. Why not, and what are some strategies to get past this?

Meditation blocks

Meditating can be tough if you're new to the practice, especially if you're attempting it on your own and aren't sure what to do.

Meditating can also be challenging if you're multitasking and you're too stimulated from a hectic schedule. "If your mind is in go-go mode, suddenly pausing is difficult. It's hard to temporarily set aside the things that are usually front of mind," says Dr. Darshan Mehta, medical director of the Harvard-affiliated Benson-Henry Institute for Mind Body Medicine at Massachusetts ­General Hospital.

Dr. Mehta says people can learn to meditate and then come to relish the experience. But you'll need to do it frequently enough that it becomes a natural part of your life, particularly if you're easily distracted, extremely stressed, struggling with pain, or coping with difficult situations (such as caregiving, dealing with a new medical condition, grieving, or going through a divorce).

Meditation benefits

Meditation benefits are worth working for. The practice triggers a cascade of mental and physical health perks. Meditating helps improve well-being, and it helps lower your blood pressure, heart rate, breathing rate, and levels of the stress hormones that cause chronic inflammation.

Numerous studies from the Benson-­Henry Institute have found that meditating might even make a difference at the cellular level. It potentially activates genes that help your blood vessels work better, control blood sugar, and turn off the stress response. It might also deactivate genes tied to inflammatory bowel disease and chronic inflammation.

Enlist help

It's hard to start meditating without guidance. Dr. Mehta suggests taking a class at a local meditation center or hospital, with a knowledgeable instructor who can lead you through the practice. You can even take a virtual (online) meditation class. "A class will also give you a sense of belonging and community that you're not alone in your struggle and that you can do this," Dr. Mehta says.

If you're uncomfortable with a class, consider working with a meditation coach who can give you guidance, as this article is doing, but in the moment of your challenge, to redirect you and get you back on track. Or you might try an app that will guide you through the meditation process. Some of the most popular include Calm, Headspace, Insight Timer, and Ten Percent Happier.

Other tips for meditating

Dr. Mehta also recommends these tips to overcome meditation resistance.

Make it a routine. When you schedule meditation at the same time each day, it eventually becomes part of your routine. "You reinforce the habit and break the circuit of stress. Consistent routine causes the brain to rewire itself. You'll even look forward to meditating," Dr. Mehta says.

Create the right environment. Choose a setting that will be free from interruptions, including those from your smartphone, for at least five to 10 minutes. "It doesn't have to be a cave," Dr. Mehta says. "Just create a micro-environment, such as a corner of a room, where you know you can pause and feel comfortable. It will help shift your thinking and prepare your mind for meditating."

Eliminate physical distractions. It might be too hard to meditate and relax if you're hungry or you're in pain. Consider talking to your doctor if an aspect of your health is interfering with meditating.

Find a meditation style. There are many types of meditation, such as Transcendental Meditation, mindfulness meditation, and guided meditation. Choose one that appeals to you. If it's not a good fit, try another.

Ignore your thoughts. Try to tune out passing thoughts the way you might ignore a TV commercial. Or when an unwanted thought threatens to disrupt your meditation, imagine that the thought is disappearing into thin air, so you're no longer aware of it.

Give it time. "Getting used to meditating won't happen overnight," Dr. Mehta says. "But when you do it every day, meditation will eventually become part of who you are and what you do."

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