Meditation is a great way to reduce stress, improve your focus, and achieve greater peace of mind, explains Jonah Engler. However, if you’re not doing it correctly, you may not be getting the most out of it.

Jonah Engler Silberman: In this article, we will discuss the top 15 mistakes people make when meditating, and how to avoid them.

1. Not Focusing on Your Breath:

When you’re meditating, it’s important to focus on your breath. This helps you to stay present and focused. If your mind starts to wander, simply bring your attention back to your breath.

2. Holding Your Breath:

Another common mistake people make is holding their breath. This can actually be quite harmful, as it can cause dizziness and lightheadedness. Make sure to breathe deeply and evenly throughout your meditation session.

3. Thinking Too Much:

When you’re first starting out, it’s natural to have a lot of thoughts running through your head. However, over time, you should learn to let go of these thoughts and focus on the present moment. If your mind starts to wander, gently bring it back to the present moment.

4. Not Staying Still:

In order for meditation to be effective, you need to remain still. Moving around can actually disrupt your concentration and make it difficult to focus.

5. Sitting Incorrectly:

It’s important to sit in a comfortable position when meditating. If you’re not sitting correctly, you may experience discomfort and pain. Try to sit with your spine straight, your eyes closed, and your hands resting in your lap.

6. Focusing on the Wrong Things:

When you’re meditating, it’s important to focus on the here and now. Don’t focus on things that are happening in the past or future. Instead, focus on your breath and the present moment.

7. Meditating for Too Long or Too Short:

There’s no set time for how long you should meditate. However, you don’t want to meditate for too long or too short. If you’re meditating for too long, you may get bored or restless. If you’re meditating for too short, you may not get the full benefits of meditation. Try to find a comfortable middle ground.

8. Not Meditating Regularly:

One of the biggest mistakes people make is not meditating regularly. If you want to get the most out of meditation, you need to practice it on a regular basis.

9. Expecting Perfection:

Nobody is perfect, and this includes meditation. Don’t expect yourself to be perfect at meditation right from the start. Be patient and let go of your expectations.

10. Judging You:

Another common mistake people make is judging them. This can be counterproductive and can actually disrupt your concentration. Don’t worry if you don’t “get it right” the first time. Just relax and enjoy the process.

11. Not Being Patient:

Like we mentioned earlier, meditation is a process that takes time and practice. Don’t expect to achieve enlightenment overnight. Be patient and let the process unfold naturally.

12. Having Unrealistic Goals:

Don’t set unrealistic goals for yourself when you’re meditating. This can lead to frustration and disappointment. Start off with simple goals and work your way up gradually.

13. Focusing on Pain:

If you’re experiencing pain while you’re meditating, it’s important to focus on releasing that pain. Don’t focus on the pain itself, as this will only aggravate it. Focus on relaxing and releasing the pain.

14. Becoming Distracted by Noise:

If you’re meditating in a noisy environment, it’s inevitable that you’ll get distracted. If this happens, simply acknowledge the noise and then bring your attention back to your breath.

15. Not Having a Clear Mind:

One of the main goals of meditation is to achieve a clear mind. This means letting go of all thoughts and distractions. If your mind is cluttered, you’ll find it difficult to focus on your breath. Try to relax and let go of all thoughts and distractions.

These are some of the most common mistakes people make when meditating. By avoiding these mistakes, you’ll be able to get the most out of your meditation practice.

Conclusion:

There are several mistakes that people commonly make when they try to meditate. The most common ones are staying still, sitting incorrectly, focusing on the wrong things, meditating for too long or too short, not meditating regularly, and having unrealistic goals. By avoiding these mistakes, you’ll be able to get the most out of your meditation, explains Jonah Engler Silberman.