Too Stressed to Meditate
What can we do when stress in daily life makes sitting meditation feel too intense?
A Meditator’s Question:
Lately, I’ve been going through a stressful period in my life, and it’s starting to affect my meditation practice.
I’m anxious and worried most of the day, and when I finally sit down to meditate, everything seems to get worse. There’s so much emotional tension that it becomes overwhelming. Despite my best efforts, I quickly reach the point where sitting still with my eyes closed becomes unbearable.
I believe in the path, and I don’t want to stop practicing, but I also don’t want to keep forcing myself through painful sessions that leave me feeling even more agitated and distressed.
How would you suggest I move forward?
Oded’s Answer:
When the stress is consistent and lingering, consider temporarily easing up on sitting meditation, and vary your daily routine with two complementary practices: Walking Meditation and Metta Meditation.
Walking Meditation, performed with open eyes, has a powerful grounding effect. The incoming sensory input from the eyes, ears, and feet connects us with the here and now. This serves to balance the mind-generated worrying thoughts and stressful emotions.
Metta Meditation brings us back to center through positive statements of loving-kindness, countering the negativities fabricated by the mind: “May I be free from suffering. May I be free from ill-will. May I be filled with loving-kindness. May I be truly happy.”
Walking and Metta meditations are a powerful combination, since they address the body and the mind respectively, complementing each other.
Once you feel the stress has settled to a manageable degree, gently return to formal meditation, while remaining mindful of your inner experience. Challenge yourself to meet lingering emotions with equanimity to the best of your ability, and allow yourself a break if they become too intense.
Lastly, it’s worth mentioning that we have a method for working with strong emotions, which we call Purification of Mind. It includes learning how to recognize, acknowledge, allow, and accept emotionally charged material skillfully, without being overwhelmed by it. You’re welcome to reach out if you’d like to learn more.
With Metta,
Oded
