Challenges that May Arise

When meditating for long periods of time, challenges will likely arise - especially if you are a beginner. The following are some challenges that could arise on “Special Sundays”:

Physical Discomfort or Fatigue

Why it happens: Prolonged sitting or repetitive physical practices can strain the body, especially if you’re not used to long sessions.

How to overcome:

   - We’ll take short breaks to stretch and move your body.

   - We’ll go over proper sitting posture and the potential use of posture aids to minimize discomfort.

Mental exhaustion

Why it happens: Intense focus and concentration for extended periods can tire the mind, especially if it’s not accustomed to prolonged meditation or contemplation.

How to overcome:

   - We’ll incorporate short mental breaks or alternate between practices to give the mind a rest.

   - Practice mindfulness by acknowledging mental fatigue and gently bringing your focus back.

Emotional overwhelm as deep-seated issues surface

Why it happens: Intense spiritual practices often bring repressed emotions or unresolved issues to the surface, which can be overwhelming.

How to overcome:

   - Approach these emotions with self-compassion, allowing yourself to feel them without judgment.

   - You will have support from a the spiritual mentors, and the E.L.M. Center community. Please reach out if you need help to process these emotions.

Difficulty maintaining focus

Why it happens: The mind can wander or become distracted, especially during long periods of practice, leading to frustration.

How to overcome:

   - You can break practices into smaller sessions to maintain concentration, even if the meditation session is a longer one.

   - Use focus aids like mantras, breath awareness, or visualizations to anchor your attention.

Spiritual bypassing or detachment from reality

Why it happens: Focusing exclusively on spiritual practices can sometimes lead to avoidance of practical life issues or a sense of disconnection from the world.

How to overcome:

   - Integrate practices with daily life by reflecting on how spiritual insights apply to real-world situations.

   - Ensure that your spiritual growth is balanced with attending to practical responsibilities and relationships.

Feelings of frustration or inadequacy if expected results aren’t achieved

Why it happens: High expectations for spiritual progress can lead to disappointment or feelings of failure if results are not immediate or noticeable.

How to overcome:

   - Release attachment to specific outcomes, focusing instead on the process and the present moment.

   - Practice self-compassion, reminding yourself that spiritual growth is a gradual and unique journey for everyone. 

In general, when any challenge arises in your spiritual practice (and in the spiritual practice of life), it can be helpful to remain patient and compassionate towards yourself. Spiritual growth is a gradual process, and challenges are a natural part of the journey.

Allow yourself to progress at your own pace without rushing or forcing outcomes. Don’t try to escape anything that is arising, stay present with discomfort and annoyances. Recognize that challenges are often catalysts for deeper understanding and transformation. Viewing them as opportunities rather than setbacks can shift your perspective and empower you to move forward.

Your practice may need some adjusting. Sometimes a particular method or technique isn’t working, consider adjusting it or exploring alternative practices that resonate more with your current needs.

Take time to regularly reflect on your experiences, both in and out of practice. Integration of spiritual insights into daily life ensures that your growth is balanced and holistic. Sprinkle shorter “micro-practices” into your day to day activities.

It is essential, (unless you’d like to live in a monastery) to ensure that your spiritual practice is balanced with physical, emotional, and social aspects of life. TAKE CARE OF THE PHYSICAL BODY with good nutrition and strenuous exercise. A well-rounded approach supports overall well-being and makes it easier to handle challenges when they arise.

Of course, please remember that I (Rhi) am available if you are really experiencing challenges that make practicing feel impossible. If this is the case, please email me: [email protected]