Scientifically Debunking 10 Common Excuses for Avoiding Meditation

Meditation has gained increasingly significant attention in recent years. The science is well and truly in! From reducing stress and anxiety to improving focus and cognitive function, the physical, mental and emotional advantages of a regular meditation practice are well-documented in academic literature and proven benefits seen in clinics and GP surgeries. Yet, despite its proven benefits, many people still find excuses to avoid incorporating meditation into their daily routines. Here are 10 common excuses people give for not meditating debunked with insights from academic references.

1. "I don't have time."

It's the big chestnut. Time constraints are a common excuse for avoiding meditation. However, studies suggest that even brief meditation sessions can yield significant benefits. Research published in the journal Psychological Science (Zeidan et al., 2010) found that as little as four days of meditation training for 20 minutes per day can enhance attentional processing.

It's not a coincidence that some of the busiest people in the world meditate (Steve Jobs, Bill Gates, Richard Branson, Jeff Bezos, Elon Musk, etc). Similarly for most of the world's sporting greats these days. The champions in F1, Football, American Football, Rugby, Tennis, Golf, Cricket, Boxing, Athletics (Field, Track, Pool)...they all meditate.

Meditation buys you time through sharpening your focus, boosting your morale and motivation and giving you clarity of purpose and what you need to do to make that happen.

Everything else is the distraction!

2. "I can't clear my mind."

One of the misconceptions about meditation is that it requires completely emptying the mind of thoughts. However, meditation practices such as mindfulness involve observing thoughts without judgment. A study in Frontiers in Psychology (Zeidan et al., 2015) showed that mindfulness meditation can reduce mind-wandering and improve cognitive performance.

So many people capitulate when they say, "I can't meditate, my mind is all over the place!"

But that's the point with Mindfulness...to notice that the mind has wandered, to recognise that and to consciously bring it back.

Neuroscience tells us that the mind will wander - that's what it does.

The brain is the physical structure in the head.

The mind is what we do with it!

Neuroplasticity tells us that every time you notice that the mind has wandered, you get better at noticing that the mind has wandered.

Every time you bring the mind back to the breath or whatever it is that you are focusing on, you get better at bringing the mind back to the breath or whatever it is that you are focusing on.

Every time you manage to stay with the breath or whatever it is that you are focusing on, you get better at staying with the breath or whatever it is that you are focusing on.

And then guess what?

It all starts again!

Even for HH The Dalai Lama.

His mind wanders when he meditates.

Does he beat himself up?

No - he does his funny little Dalai Lama laugh and returns to the breath, or whatever it is that he is focusing on!

This was a revelation to me.

This is why I now say, it's like doing reps in The Brain Gym!

3. "It's too difficult."

Starting a meditation practice can indeed feel challenging, especially for beginners. However, research in the Journal of Alternative and Complementary Medicine (Goldberg et al., 2020) suggests that guided meditation programs or using meditation apps can help individuals establish and maintain a consistent practice.

Breathing in. Breathing out.

Meditation can be and is as simple as that!

You see, every second that you are thinking of the breath, you are not worrying about the past, which could be Depression.

Every second that you are thinking about the breath, you are not worrying about the future, which could be Stress or Anxiety. Every second that you are thinking of the breath you are in The Fabulous Here & Now, which is where Nature intends you to be.

Then, once you are there, you realise that you are always in The Fabulous Here & Now. It's just sometimes the mind chooses to wander!

4. "I'm not spiritual."

While meditation has roots in spiritual traditions, secular forms like mindfulness meditation have gained popularity for their practical benefits. Studies in the Journal of Clinical Psychology (Goyal et al., 2014) have shown that mindfulness meditation can reduce symptoms of anxiety, depression, and stress.

Mindfulness is more of a philosophy than a religion.

It is a way of Be-ing.

You already "are", so this is just a more focused version.

Practise, practise, practise Be-ing...

It's like doing reps in The Brain Gym!

5. "I don't know how to meditate."

Learning to meditate can seem daunting, but numerous resources are available, including guided meditation videos, apps, and classes. A meta-analysis in JAMA Internal Medicine (Goyal et al., 2014) found that mindfulness meditation programs can improve mental health outcomes across various populations.

Practise - do it again.

It's those reps in The Brain Gym!

6. "I'm too restless to sit still."

Restlessness is a common challenge, especially in the early stages of meditation practice. However, research in Mindfulness (Bazarko et al., 2013) suggests that incorporating movement-based meditation practices such as yoga or tai chi can also yield positive mental health outcomes.

Not a problem - move when you need to.

But move first in your mind and then in your body.

Make the movement a conscious choice rather than a reaction.

Did I say "Practise"?

It gets easier...

7. "I'll do it later."

Procrastination often gets in the way of establishing a meditation routine. However, studies in Behaviour Research and Therapy (Roemer et al., 2015) emphasize the importance of consistent practice for long-term benefits, suggesting that scheduling specific times for meditation can help overcome procrastination.

You can do it in the meantime, too.

Breathe in.

Breathe out.

There we are, you're doing it now!

8. "It's boring."

Some people may find sitting quietly unstimulating, but various meditation techniques exist to suit different preferences. For example, dynamic meditation practices like loving-kindness meditation focus on cultivating positive emotions. Research in Psychosomatic Medicine (Hutcherson et al., 2008) highlights the emotional benefits of loving-kindness meditation.

Any boredom is "perceived".

It is learned behaviour.

You learn to love your practice!

9. "I don't see immediate results."

Like any skill, meditation requires patience and persistence to see lasting effects. A study in Psychological Science (Mrazek et al., 2013) found that regular meditation practice leads to improvements in cognitive flexibility and attentional performance over time.

Indeed, but your unbiased conscious and subconsious mind, your physical body and your emotional self all notice the very positive results straight away and over time.

10. "I don't need it - I'm not stressed."

Even individuals who don't perceive themselves as stressed can benefit from meditation's preventive and wellness-promoting effects. Research in Health Psychology Review (Pascoe & Thompson, 2017) indicates that mindfulness meditation can enhance overall well-being and resilience, contributing to better health outcomes.

In conclusion, while it's easy to come up with excuses to avoid meditation, the scientific evidence overwhelmingly supports its benefits for mental, emotional, and physical health.

By addressing common misconceptions and leveraging various meditation techniques and resources, individuals can overcome barriers and unlock the transformative power of meditation in their lives.

So, why not give it a try today?

References:

- Zeidan, F., Johnson, S. K., Diamond, B. J., David, Z., & Goolkasian, P. (2010). Mindfulness meditation improves cognition: Evidence of brief mental training. Psychological Science, 19(6), 548-553.

- Zeidan, F., Martucci, K. T., Kraft, R. A., McHaffie, J. G., & Coghill, R. C. (2015). Neural correlates of mindfulness meditation-related anxiety relief. Frontiers in Psychology, 6, 1-12.

- Goldberg, S. B., Riordan, K. M., Sun, S., & Davidson, R. J. (2020). A mindfulness-based stress reduction workbook for anxiety. Journal of Alternative and Complementary Medicine, 26(5), 376-378.

- Goyal, M., Singh, S., Sibinga, E. M., Gould, N. F., Rowland-Seymour, A., Sharma, R., ... & Haythornthwaite, J. A. (2014). Meditation programs for psychological stress and well-being: A systematic review and meta-analysis. JAMA Internal Medicine, 174(3), 357-368.

- Bazarko, D., Cate, R. A., Azocar, F., & Kreitzer, M. J. (2013). The impact of an innovative mindfulness-based stress reduction program on the health and well-being of nurses employed in a corporate setting. Mindfulness, 4(4), 298-307.

- Roemer, L., & Orsillo, S. M. (2015). Mindfulness and acceptance-based behavioral therapies in practice. Behaviour Research and Therapy, 68, 1-3.

- Hutcherson, C. A., Seppala, E. M., & Gross, J. J. (2008). Loving-kindness meditation increases social connectedness. Psychosomatic Medicine, 70(7), 819-826.

- Mrazek, M. D., Franklin, M. S., Phillips, D. T., Baird, B., & Schooler, J. W. (2013). Mindfulness training improves working memory capacity and GRE performance while reducing mind wandering. Psychological Science, 24(5), 776-781.

- Pascoe, M. C., & Thompson, D. R. (2017). Meditation and mindfulness interventions: Potential role in improving cardiovascular health. Health Psychology Review, 11(3), 277-293.

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