Beginners to meditation often lament that just the thought of sitting still is too much for them. “I can’t sit still!” I have often heard new meditators say. “Meditation is not for me.”
When someone says, “I can’t sit still,” it may be that in that moment they can’t and that’s OK. One of the beautiful things about meditation is that you start where you are.
If when you sit down to meditate, you feel jittery, antsy, nervous, scratchy, or fidgety, then that’s the place to start. Often, bringing your awareness to your breath brings a sense of calm with it and the jitters dissipate. But, sometimes the fidgeting lingers or even gets stronger.
Trying to push a nervous jittery feeling away won’t work. What meditation teaches us is that the way to relieve suffering is by going into it and through it. You might say, “Oh, but it is just the jitters. I am not suffering.” Then also notice if you also feel spacious, calm, and open. If you don’t then the jitters is holding tension. Be willing to hold the disquiet. Something is not right. There is suffering under the surface. It may not be ready to show itself fully. But, it is inviting you to notice.
Notice it and acknowledge it. “Fidgeting is here,” you might say to yourself. Don’t judge it or make excuses for it. Be friendly and neutral. Feel what you are feeling (to quote Mark Epstein). Allow it to be there without pushing it away. Just let it be.
Notice where in your body you feel it. Perhaps in the shoulders, arms, or hands. Maybe in the torso or legs. Perhaps in the mind. When you invite yourself to notice where you feel it, gently acknowledge that too, bringing your full attention to it and its bodily place. “Fidgeting is here in the shoulders.”
Sometimes, just by bringing our full attention to it and holding it in this neutral and friendly way, it softens and dissipates. If it does, then return your full attention to the breath. If it doesn’t, then be curious.
Yes, open your curiosity. Be interested in it. Invite it to let you know something about it. You might say to yourself, “What is this fidgeting?” Or “I’m inviting this fidgeting to let me know how it is for it.” And, then just wait. Don’t try to find an answer. Just drop your invitation into your inner space and wait. Something may come or unfold. Whatever comes is OK. If something comes, stay with it in the same neutral and friendly way. If nothing comes, then return your attention to the breath.
When I first began meditating, a sharp pain in my back between my ribs would arise. I remember trying to hold my back straighter and stretching the space between my ribs. I also remember trying to do this in the background like some kind of clandestine operation while settling my attention on the breath. The more I would try to outmaneuver the pain between my ribs, the stronger it would become. I noticed how it made me feel anxious and angry. I was at a loss. I didn’t know what to do.
The teacher had kindly invited us to sit with our backs straight, to sit like a mountain, upright and relaxed. She had instructed us how to bring our awareness to our breath and how to return our attention to the breath when thoughts would arise. I tried over and over again to bring my attention to my breath, but after a breath or two the pain intruded.
I was too shy to ask her for advice, so I struggled with it for a quite a while, for several months actually. Then it came to me. I am at battle with this pain. It is going no where until I acknowledge it without judging it and hold it fully in a neutral way.
This was a big aha and opened up a whole path of enquiry for me. I was so afraid of doing the meditation wrong, of not getting it right, of being inadequate. Memories of childhood incidents sprung to the surface as did their accompanying feelings. I learned to sit with what came in this new neutral way. To allow them their life. And though it seems strange, even as I write this, by allowing them to be with me fully without my interceding in any way, their energy released opening me more and more.
This is important. Allow what is here for you right now to be here. Be with it fully. Start where you are.