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

Have you ever ever tried to be taught 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 observe.

I’ve been a yoga instructor for greater than a decade. I will be flexible and twisty, feeling snug 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 instructor coaching, we meditated and discovered the right way to lead meditations – fundamental breath meditations, physique scan meditations, completely different focus meditations, and tons of different meditation strategies. However, it was not clicking for me. I satisfied myself that I couldn’t sit nonetheless, and I definitely 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 completely different. So I didn’t introduce it into my lessons as a result of I didn’t really feel snug speaking to my college students about stilling the physique and quieting the thoughts after I couldn’t.

As my yoga observe and educating grew to become 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 strategies had been serving to.

Ultimately, I found the bridge I wanted to lastly settle into an everyday meditation observe. 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 provide 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 chance that will help you unlock the meditative state you didn’t assume you can attain.

Enter Yin Yoga

In increasing my data of yoga, I attempted completely different class types. Being a flow yoga lover, a gradual observe the place I would solely do 6-8 poses seemed like my worst nightmare. But it surely turned out to be simply the other – Yin was precisely what I wanted to easily focus and really feel calmer.

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

It’s a cool observe, which means that you shouldn’t go into it with a warmed up physique and it’ll not be a cardio observe that heats you up. The observe’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 strategy to enter a meditative state.

Practising 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 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 a couple of deep breaths your physique begins to settle in and your rest response comes on-line.

Then, you would possibly discover that you just’re in a position to now get your head right down to the ground. You could discover your arms can inch ahead a bit of extra. Your breath begins to even out. Your thoughts would possibly even start to concentrate on the sound of your breath versus another ideas your individual thoughts introduced into the room.

Congratulations – you will have simply performed Yin yoga.

How Yin Yoga is Like a Meditation Session

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

I used to be related to my physique and my breath and – little did I do know – I used to be participating in a meditation observe – even when it wasn’t the best way 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 observe with Yin to comprehend 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 method and understand that there is no such thing as a proper or unsuitable strategy to meditate.

Ultimately, I used that very same set of expertise from my Yin observe to start to sit down in what you’ll usually consider as a meditation observe (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, in a position to keep centered with few distractions, and different days my thoughts wanders. However I can sit with the stillness and provide myself light reminders repeatedly to information my thoughts in 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 notice under. –Tam

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