5 Ways to Avoid Distractions While You Meditate

The quickest way to end a beautiful meditation 3 minutes in, is to a hungry kid, stressed housemate, or boisterous pet. It’s hard to build a regular meditation practice when you are constantly getting interrupted, so here’s a few tips for enjoying the whole experience.

1. Space

One of the easiest ways to avoid distractions when you meditate is to find a quiet space where you are unlikely to be distracted or disturbed. Be flexible about it, because it’s so easy to make an excuse like ‘oh, I couldn’t meditate today because I always sit under the tree in the garden but today it was … raining, full of mosquitos, too noisy due to the neighbour’s leaf blower”.

 Your meditation space doesn’t have to be a scented room with candles (though that is very lovely).  I’d suggest keeping it simple.  It could also be: 

  • in the car, parked under a shady tree after you’ve dropped the kids off to soccer.  I used to have a student who was a taxi driver and this was his preferred option!
  • in the laundry, leaning against the washing machine with the door locked with a comfortable pillow behind and underneath you.
  • in your reading room with a ‘Do Not Disturb’ sign on the door.
  • in the corner of your bedroom.

2. Gadgets

There is no denying that smartphones are fantastic but please, turn off your phones and gadgets during meditation. You can use apps like Insight Timer and program them for 10/20 mins etc.   Place them close by but not so they’ll be a distraction.

 You can also use a kitchen timer or a regular alarm clock as an alternative to your mobile phone.

 3. Timing

Timing is critical to your meditation practice and we always recommend plenty of space in between school drop-offs and the time your mother always calls. Here’s a few simple ways to minimise interruptions:

 

– Feed kids, spouses and pets before meditating.

– Don’t meditate when your housemate normally gets home from work.

– Practice your meditations when your neighbours are out (if possible!).

– Put your pets outside if they are likely interrupt you.  Pets usually love meditation so will quieten down once you start.

4. Boundaries

You definitely don’t want your kids barging in demanding snacks or your housemate needing WIFI support during meditation. Be loving and set clear boundaries with the people in your life. 

5. Partners

If you can’t get your people to stop interrupting you during meditation, why not recruit them into practicing with you. Wouldn’t it be wonderful to practice together?

6. Classes

And finally, if you’re getting interrupted every time you try to meditate you could also join group meditation classes in your local area. Meditation classes are an excellent way to build a practice, get guidance from an experienced teacher, plus ensure that you sit in your meditation for the whole 5 – 10 – 15 minutes.

Looking for meditation classes in Cairns and Far-north Queensland?

Julie runs regular classes at her rainforest home in Bayview Heights (south Cairns), as well as the Cairns Spiritual Centre and other feature destinations around Cairns, Mission Beach, and the Atherton Tablelands. Click here for more information

Correct Posture for Successful Meditation

Options for Sitting

How we sit in meditation makes a huge difference to the outcome of your practice.  It’s important to be comfortable, relaxed and alert.

1.  Choose to sit on a chair with a cushion behind your back and feet firmly on the floor (they can be on a cushion if your legs are too short to reach the ground).  Your feet should be comfortably apart and please don’t cross them.

2.   A cushion or bolster on top of a yoga mat is suitable if your knees are lower than your hips and you can be comfortable for 15 + mins.  Cushions can also be used under the knees to support them on both sides. Choose another option if you get uncomfortable.

3.  Meditation stools. For me these are excellent. You use one on a yoga mat with knees apart and big toes touching (Seiza position). Available for purchase from Rainforest Reiki.

Lying down. If you are unwell or suffer from back problems this is a good option for some of the meditations. Lie on a yoga mat. Pillow under your knees and one under your head if that’s more comfortable.  Use a blanket if cold.

Hand Positions

Left palm resting over right palm with thumbs GENTLY touching. This is a popular position as it guides you as to how tense you are during meditation. If the thumbs are tense they will be pushing hard against each other.  This is usually an indication that your mind is excited and busy. If they drop it will be a sign that you have lost concentration and become dull. You can remedy this as soon as you become aware during meditation
Palms up on the thighs.
Palms face down on the thighs.
Experiment with a different positions during meditations and see what’s most comfortable for you.
If lying down your palms should be a few feet away from the thighs with palms up.
Happy meditating everyone.

Asking for Help and Where it can Lead 😀🙏

Often we are reluctant to ask for help. Having your own small business you tend to try and balance many things – websites, cleaning, gardening, reiki treatments, teaching, cooking, to name a few.

A few months ago I contacted my friend & reiki student, Mel Irvine.  Knowing SEO might help my business I wanted to know if Mel could help. Mel is based in Iloilo, Phillipines.

She has done a great job for me and working on the website felt inspired to reconnect to her meditation practice and start teaching others.  She put a notice on Facebook and 30 local people turned up for her first class.

She’s now teaching at a local gym there as well.

Mel originally went to the Phillipines to help out after cyclone Yolanda in 2013.  It changed her life and the lives of many local people she came into contact with.  Her story since, and projects she’s involved with are compelling and inspiring.  

Mel is totally committed to the local people there and selflessly gives whatever she can.  Melinda is one of the most honest and kindest people I know and I highly recommend her.  Rainforest Reiki is busy and I am very grateful to Mel for all her hard work.

If you need help with SEO, professional writing or social media please contact Mel@writingbiz.net or website melirvine.com.au.