No matter how deeply spiritual we may consider our meditation practice to be–and all transcendent notions aside–at some point we all wonder what to do about things like itches, pain, yawning and so forth on the meditation cushion. So in the video above, I tried to tackle them all:
- I yawn a lot during meditation. What should I do?
- When I have an itch, should I scratch or try to remain perfectly still?
- What should I do if my foot falls asleep?
- What should I do if I start to cry?
- If something begins to ache (knee, ankle, shoulder, etc), it is ok to move.
Please practice!
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Thanks so much for this post. It’s these little things that can feel like huge disruptions during practice so thank you for addressing how to simply make them part of the process.
Thank you Susan for your thoughtful answer as well as the member who thought to ask it. Looking forward to tomorrow’s post on posture and a more informed practice today.
I’m so glad you take the time to address even the smallest elements of meditation, like the physical sensations of the body. Would you have the same recommendations of taking notice of a physical sensation, then mindfully responding to it, for things such as coughing, sneezing, runny nose, etc? I feel funny even asking.
We all have these questions! Yes, same applies to coughing and so on. Unless you’re really sick, in which case stop meditating and take care of yourself!
I have trouble with my eyes burning and then tearing, which makes me want to blink extra. Maybe I’m trying not to blink at all. Maybe I’m taking “keep your eyes open” far too literally. I hadn’t really thought of that until I started asking. Funny.
I woke up this morning thinking, I should have included “my eyes become irritated or dry–what should I do?” So thanks for the chance to answer that.
What is best is simply to blink as needed, but sometimes we become overly attuned to keeping eyes open too long (as you hint) or kind of freaking ourselves out about how much we are blinking. In any and all cases, the instruction is to notice, label your thought, “thinking,” let go, and come back to the breath. If your eyes begin to burn, maybe you should shut them for 20 or 30 seconds to give them a chance to relax.
But the best solution (to many of these issues), sounds counterintuitive and that is to sit for longer periods. Many of the aches, pains, and irritations sort of settle on their own as we relax into the practice. It can take awhile for the mind to settle down and 10 minutes may not be enough. If you ever have the chance to experiment with 15, 20, or 30 minutes, my guess is that many of these issues will resolve on their own as the mind settles.
However, when in doubt over whether to itch, move, shift, or blink, I try to err on the side of keeping still and waiting to see if I really, really need to adjust or if my practice is just boring and I’m kind of antsy…
I am having a hard time meditating with eyes open. I have always meditated with eyes closed. Could you elaborate on why in your meditation practice we are supposed to keep our eyes open?
Thanks.
Bronia
Yes, please check this video and let me hear your thoughts–
https://vimeo.com/45061437
I do notice that during singing practice sessions, I also tend to yawn. I don’t think it’s to do with being tired, bored, or sleepy, it is just an effect of breathing consciously and carefully, for me
Interesting and helpful, thanks.
Hi Susan,
I wanted to ask you about the upcoming class you will be teaching on Contentment. I spent a lot of last year attending different classes at Shambhala and enjoyed so much the teachings and meditating. But I am a rather introverted person and did not enjoy participating in the discussions. I felt that it would be awkward to stay in class and not be part of the discussions so I pushed myself to do it. I honestly thought I would get used to it but I never did and, in fact, it made me stop coming.
I am dealing with losing a loved one to cancer right now and would like to come to some classes occasionally I realize that I’m probably one of the very few people who doesn’t like the discussion part, since it always appears to me that all are enjoying it! I am in private therapy so I certainly have great opportunities for personal discussion and I prefer to do it that way. I would like to try a class again but before registering I wanted to see if you feel it would be rude for me to quietly slip out at the point when discussion starts?
Thanks for hearing me,
Roseanne Urbano
Hi Roseanne. Thanks so much for taking the time to write. I checked in with the other teacher for the program and here is what she said:
“I have a couple of thoughts. First, sure if she needs to leave that’s fine, but let’s encourage her to connect with one of us so she can have some discussion time with someone. Another thought is that if people would prefer to write down their thoughts/responses privately rather than participate in a diad that’s fine. And participation in discussion is always optional.”
Please let me know if this is useful. Susan
I really appreciate you Susan and today, I’m also appreciating Roseanne’s question/comment above. The issue of what I call “enforced socializing” is one that has plagued many of us introverts for a long time. Thankfully I find this is less difficult at Shambhala, where there seems to be a higher percentage of introverts, or maybe a higher sensitivity to quiet and purposeful discourse. In any event, I wanted Roseanne to know that she is far from alone and I’m curious to “hear” Susan’s response. I wish more spiritual places understood the way of the introverted nature, as the lack of sensitivity keeps us out of spiritual centers and that doesn’t serve anyone. I’d also like to recommend Susan Cain’s TED talk on The Power of Introverts in case Susan and others haven’t discovered it. It’s lovely. Namaste.
Thanks, Amy. I totally appreciate this comment and I also appreciate anyone who would rather not speak or socialize because I am one of those people!
Everyone should feel free to participate in the way they feel comfortable. I can say that when I have tried to participate, it has been instructive (if not always enjoyable), but I have also felt ok about the times I chose not to participate. Meditator’s choice!