Question 1: If I practice the same exercises repeatedly, will my body stop feeling anything?
Answer: Meditation is like mental fitness; each session strengthens the "muscle" of your mind. Each time, you are cultivating patience and focus. You might also notice different feelings depending on the circumstances.
Question 2: When I meditate, my body feels stiff, itchy, or numb, and my heartbeat accelerates, or I feel tight in the chest. What should I do?
Answer: As your awareness level increases during meditation, your sensitivity to subtle body sensations may also rise. Try to observe these sensations without judgment. Focus on the uncomfortable areas and take a few deep breaths.
If the itchiness or discomfort becomes unbearable, you can adjust your posture. For rapid heartbeat or chest tightness, it’s recommended to check for any physical conditions, as body scanning can help uncover underlying issues.
Question 3: It’s hard to feel my breath during meditation. What should I do?
Answer: In daily life, we rarely notice how our breath occurs. Trying to focus on it during meditation can feel challenging. It's okay! You can focus on the most prominent part of your breath, such as your nostrils, chest, or abdomen. You could also place your hand on your abdomen and feel its rise and fall with each breath.
Question 4: Why does sleep meditation make it harder to fall asleep? Why do I feel more restless after relaxation exercises before bed? Why do I feel sleepier after morning meditation? Why do I feel more uneasy after a "safe island" exercise?
Answer: Difficulty falling asleep may be due to both physical and mental factors. Often, our thoughts prevent us from sleeping. Try practicing non-judgment and befriending your thoughts.
Relaxation isn’t something you force; it’s a natural process. If relaxation doesn’t happen, accept it without self-criticism.
The effects of morning meditation can be related to the quality of sleep. If you’re sleep-deprived, it might make you feel even sleepier.
After "safe island" exercises, you may become more aware of hidden emotions. Next time, try acknowledging these feelings and temporarily letting them go, focusing on finding the safety and comfort that the exercise provides.
Question 5: Why did a fear-reduction meditation make me feel more fearful?
Answer: Fear-reduction meditations often use visualization techniques, encouraging you to confront your fear. This process can sometimes deepen the fear because we tend to avoid our inner fears.
During the practice, make sure to follow the relaxation techniques before and after facing your fears. If your reaction is too intense, stop the practice and use deep breathing to calm yourself. Next time, start with smaller fears and gradually progress.
Question 6: During emotional management meditation, several thoughts come up at once, making it hard to distinguish them. When asked where the emotions are felt in my body, I feel discomfort in multiple areas and can’t keep going. What should I do? Why do I have this reaction?
Answer: It’s normal to feel overwhelmed when multiple thoughts and emotions arise at once. The important thing is that you’ve noticed them, which is a great start.
You can imagine sorting through a pile of clothes. At first, it’s all mixed up, but you take each piece out and fold it neatly one by one. Similarly, try to slow down and observe each thought and sensation as they arise.
As for posture, choose a position that feels comfortable and natural. If you feel discomfort during the session, it’s okay to adjust your posture.
