4 common causes of pain while meditating and how to address them

The 4 Most Common Causes of Physical Pain During Meditation & How to Address Them.

Meditation is a practice that helps countless individuals find peace, relaxation, and mental clarity. However, it is very common to experience physical pain and this can become an obstacle during this process. In this article, we delve deeper into the four common causes of physical pain during meditation and provide comprehensive solutions to help you maintain focus and tranquillity.

Pre-existing Conditions

Several pre-existing conditions, including injuries, muscle tension, mental tension, dehydration, and hunger, can cause discomfort during meditation. Tension in muscles can lead to pain as they become overworked, and poor posture may strain smaller muscle groups that are not designed for extended periods of support. Mental tension can manifest as physical pain, making it challenging to focus on meditation.

How to address it:

Consult your healthcare professional if you have a known condition or injury before beginning your practice, and discuss potential modifications to accommodate your specific needs.
Stretch and warm up your muscles before meditating to reduce tension. Incorporate gentle yoga or other stretching exercises into your routine to enhance flexibility and relaxation.
Stay hydrated throughout the day by drinking water regularly, and avoid practicing meditation on an empty stomach (with the exception of intentional fasting) or immediately after a heavy meal. If necessary, have a light, nutritious snack before your session.
Practice self-compassion and acknowledge any thoughts or feelings that arise without judgment. As spiritual teacher Pema Chödrön said, "Compassion for others begins with kindness to ourselves."
Incorporate gentle movements, such as tai chi or qigong, into your meditation practice to alleviate physical tension and enhance overall well-being.

Environment

Your meditation environment, including factors such as temperature, lighting, and the amount of time you have, can affect your comfort during practice. A cold or hot environment can cause muscle tension, and poor lighting may lead to eye strain. Moreover, feeling rushed or pressured for time can induce stress and discomfort.

How to address it:

Choose a space that is warm, comfortable, and free from distractions. Create a dedicated meditation area in your home, if possible, to establish a peaceful and supportive atmosphere.
Ensure as much as possible that this environment is free from clutter and instead has items that will encourage you. For example quotes that inspire you, images or artwork that you find calming or motivating, you can also include crystals and spiritual statues if they have meaning to you. Our outer environment is often a mirror for our inner world "As within So without" (Hermetic principle of Correspondence). So we should be mindful of the environment we practice in as in will impact our experience.
Wear appropriate clothing for the temperature, and consider using a blanket or shawl to maintain warmth. Layer your clothing to easily adjust to changes in temperature.
Ensure your meditation space has soft, diffused lighting to reduce glare and eye strain. Natural light is ideal, but you can also use lamps with warm-toned bulbs.
Be mindful of the time you have for meditation and adjust your session length accordingly. Design a meditation routine that fits your schedule, and remember that consistency is more important than the duration of each session. Consistency cannot be understated with consistency comes strength, knowledge and depth. 5 minutes daily is better than 2 hours monthly.

Seating and Posture

An uncomfortable seating position or poor posture can lead to physical pain during meditation. A poorly designed meditation cushion may encourage poor posture and restrict blood flow due to a small or poorly located contact area on the body. Unrestricted blood flow, open hips, and a strong core are essential for long-term comfort and maintaining good posture.

How to address it:

Use a well-designed meditation cushion that has a large contact area to ensure unrestricted blood flow, allows a slight forward tilt of the hips to encourage good posture, is malleable enough to conform to your body yet firm enough to provide solid support, and enables you to sit with open hips to help release the psoas.
Modify your sitting position to accommodate any physical limitations and use props, such as pillows or bolsters, for additional support. Experiment with different positions, such as the Burmese, half-lotus, or full-lotus, to find the one that works best for you. Just remember start where you, are not where you want to be. Forcing a position that is outside your comfort zone is a recipe for pain not progress.
Strengthen your core muscles through exercises like planks, bridges, and leg raises to help maintain good posture and reduce strain on your upper and lower back. Regular core strengthening exercises will support your meditation practice by enabling you to maintain proper alignment more comfortably.
Be mindful of your posture throughout the day, not just during meditation. Developing good postural habits, such as standing and sitting up straight while engaging your core, will translate into a more comfortable meditation experience.

Poor Practice

Poor meditation practices, such as improper breathing, eye tension, overexertion, lack of self-compassion, goal-oriented intentions, and the cultivation of dullness, can lead to discomfort during meditation. Inadequate breathing may cause tension in the chest and shoulders, while overexertion can strain your body and mind.

How to address it:

Focus on slow, deep breaths that engage your diaphragm and experiment with different breathing techniques, such as alternate nostril breathing or the 4-7-8 method, to find the one that works best for you. These breathing practices are best done to prepare you for meditation and help calm and collect your mind. Once you are calm and present you should let go of any specific breathing technique and just be present to the breath as it is.
Occasionally open your eyes during meditation to reduce strain or experiment with a soft gaze or partially open eyes. Adjust your eye position as needed to maintain comfort.
Begin with simple and comfortable postures before advancing to more complex positions and listen to your body to avoid pushing yourself beyond your limits. Gradually progress in your practice while respecting your body's boundaries. I would suggest finding a seated position where there is minimal contact pressure on your legs. For example, sit on a cushion that is high enough for you to have your legs in front of you, knees bent but your legs not touching, just one in front of the other. Slight pressure will build to significant discomfort or even pain after sitting for some time.
Cultivate an attitude of open surrender rather than striving to achieve specific goals during meditation. Embrace the present moment and let go of expectations. As the Buddha said, "Do not dwell in the past, do not dream of the future, concentrate the mind on the present moment."
Practice mindfulness and maintain a calm, present awareness instead of allowing dullness to set in. Incorporate techniques like body scans, breath awareness, and loving-kindness meditation to enhance your mindfulness practice.
Consistency in practice is essential. Regular meditation practice will help you become more attuned to your body and mind, allowing you to better address any discomfort that may arise.

Conclusion

Physical pain during meditation can hinder your progress and enjoyment, but with the right strategies in place, you can overcome these obstacles. By understanding the common causes of discomfort and addressing each issue, you can create a comfortable, pain-free meditation experience that promotes relaxation, focus, and well-being. Key elements include cultivating self-compassion, attuning to your physical and mental state, being mindful of your environment, using a well-designed meditation cushion, and practicing proper meditation techniques consistently. By working with respect for your present state and not generating additional tension, you can develop a deeper and more fulfilling meditation practice.