Difficulties during meditation (3)



What to do, when experiencing difficulties 

with the breathing meditation


You May Experience One of The Following Problems:

  • Distraction by rising thoughts, feelings, images and/or memories
  • Unpleasant emotions and unusual sensations.
  • Loss of focus during training.
  • Feeling dizzy during training.
  • Discomfort around your heart or some mild palpitation
  • Struggling to follow the slow pace of the breath pacer.


Distraction by rising thoughts, feelings, images and/or memories

Don’t worry about being distracted by rising thoughts, feelings, images and/or memories; your exercise will still be effective. Take an interest in those contents, then send them away and refocus on your breathing, the mantras, the feelings, and intentions that are associated with the mantras and your visualization of light and warmth.


Disturbing Feelings and Unusual Sensations

Some disturbing emotions can also arise, such as fear and anxiety, which may have been previously suppressed. At times, memory images or imaginative pictures can surface because of the relaxation process. You may feel sensations of floating and physical weightlessness, increased circulation (warmth), or pins and needles. These feelings are usually mild and transient. They mean that you need to proceed very slowly, gradually adapting to the new psychological and physical experiences. Temporarily shorten the duration of the meditation and its intensity until you have adapted to the experience. All these experiences will stop when the exercise ends.Focusing on your breathing process and back in the content of the meditation can help to overcome these disturbing emotions and sensations.


Loss Of Focus During Training

Don’t worry; With practice, you’ll find that your capacity to concentrate and focus on the meditation content will increases. The training is still effective even if you’re being distracted as long as you continue with the coherence breathing. Take a brief interest in the distracting thoughts or images, ask them what they want to tell you, then send themaway and refocus first on your breathing and then on the meditation content. 


Feeling Dizzy During Training

If you notice any dizziness as you practice this breathing technique, try to breathe less deeply — this will stop any signs of hyperventilation. If you want to or need to, take a break. Don’t force anything, and only practice in a way, that feels natural to you. Perform these exercises gently, and don’t put yourself under any pressure.


Discomfort Around Your Heart And/or Some Mild Palpitations

This is usually temporary, no major problem, and will stop soon. It’s usually a sign of temporary psycho-physical release. But if it persists, you may have to stop and/or seek advice from your health professional. 


Caution: 

Palpitations that are too slow or too fast, or irregular heartbeat combined with dizziness, chest pain, or shortness of breath are signs of a medical emergency and require immediate attention. This condition can develop entirely independent of the training, but in rare cases may coincide with it.


Some Tips:


Be patient 

As you practice this exercise, it helps to try to remain focused and present. Over time, you’ll become more and more skilled at maintaining and deepening your focus and relaxation.Be patient with yourself and try to avoid being too goal-oriented with this exercise.Right away, you’ll feel great relief from stress and from the effects of negative emotions when practicing these exercises, but the impact of deep-seated problems on your health and performance may take time to improve or resolve


Set Limits

Don’t practice this exercise for more than 15 minutes at a time. Practicing it for 15 minutes at the same time every night and/or morning for six weeks is likely to create a permanent positive effect. 


Proceed Slowly

During this breathing exercise, at first you may experience feelings, such as mild dizziness.This often is a sign that your body perception is changing or coming into sharper focus. Take things slowly and open your eyes during the exercise to regain control and ease the sensations.Most of these sensations are short-lived and tend to disappear entirely with practice.


Body Position

Initially, it’s good to do the exercises in a sitting position so that you won’t fall asleep.But you can also do them standing or lying down, depending on your alertness at this moment and what feels right for you.The aim is to achieve a state of awareness between focus and relaxation. 


Your Eyes

You may keep your eyes open during the exercise or close them whichever feels better and more appropriate. Closing your eyes enhances relaxation, open eyes enhance alertness. 


Dealing With Stressful Events

As you practice every evening and every morning, you’ll find it easy to establish this state of focused relaxation at will before, during and after challenging events during the day. By focusing on slowing and deepening your, you can change the way you respond to challenging situations within a few seconds. You will feel calmer, more flexible, and creative, when responding to challenging situations. This will lead to lower stress levels and sharper performance when the going gets tough.


Enjoy

Make practicing these exercises fun. This is time with and for yourself, and it will benefit your health, your work, and your private life.


Establishing a balance between alertness and relaxation

Coherence Breathing is not primarily a relaxation exercise. It’s a powerful balancing exercise that enhances focus and relaxation. It is calming and energizing at the same time. It calms and relaxes when tense and agitated and stimulates and energises, when feeling exhausted and tired. Sympathetic and parasympathetic activity are being simultaneously enhanced.