Question 1: When meditating, I’m told to focus on my breath, but once I concentrate, I suddenly feel like I don’t know how to breathe anymore. Breathing is supposed to be natural, but I can’t even notice what "natural breathing" feels like. How do I fix this?
Answer:This situation is similar to the paradox of "overthinking making things feel unnatural." There’s a classic story where an ant asks a centipede, "Which leg do you move first when you walk?" The centipede replies, "I don’t know—let me try to figure it out." But once the centipede starts overanalyzing, it becomes paralyzed, unable to walk naturally no matter which leg it tries to move first.
Your feeling of "not knowing how to breathe" is actually a false dilemma. You can’t stop breathing—even if focusing on it makes it feel awkward, your body continues breathing on its own.Don’t overfixate on the idea of "natural breathing." If your breath feels forced or unnatural because you’re paying attention to it, simply accept this as your current "natural" state. Observe it without judgment. This might sound contradictory, but the key is to let go of expectations. Does that make sense?
Question 2: Why do some people listen to music during meditation? Isn’t meditation about quieting the mind? Music feels distracting. What’s the reasoning here?
Answer:Preferences vary! Our research shows some people find background sounds helpful, while others see them as distractions. For instance, rhythmic sounds like ocean waves or ambient music might align with the body’s natural rhythms (though this claim still needs scientific validation).Similarly, some meditators use incense or aromatherapy to create a calming environment. It’s all about personal comfort. Think of it like this: just as some people prefer silence to read, others enjoy light background noise. Meditation isn’t one-size-fits-all—experiment to find what works for you. If music feels disruptive, ditch it. The goal is inner stillness, and how you get there is entirely up to you.
Question 3: After practicing "non-judgment," I feel more sensitive to external sounds. Is this normal? Or is it not suitable to practice this kind of meditation if I have mild anxiety?
Answer: It's normal. This practice specifically encourages you to become more aware of the sounds around you, which we usually treat as background noise. After practicing, you may become more sensitive to them. If you have mild anxiety, it's always a good idea to see a psychologist or seek counseling first. However, practicing non-judgmental meditation can also help reduce anxiety. It helps you focus on the present moment and observe your thoughts without judgment, which can be useful because anxiety often arises from overthinking about the past or future.Question 4: Can meditation replace sleep? Does 5 minutes of meditation equal 1 hour of deep sleep? How can I master this skill?
Answer: Meditation cannot replace sleep; you still need to get enough sleep. While meditation can help relax your mind, similar to the feeling of waking up naturally from a deep sleep, saying that "5 minutes of meditation equals 1 hour of sleep" is more of a metaphor. It doesn't mean you can skip a full night's sleep. I'm sure you understand the logic behind it.Question 5: Is it more effective to meditate daily for a set amount of time, or to meditate intensively for two weeks? Can too much concentrated practice be counterproductive?
Answer: For beginners, it's better to practice meditation daily and make it a consistent, healthy habit, rather than doing large amounts of practice in a short period. Meditation should be a regular part of your routine, not something you cram into a short timeframe.
