The experience of feeling good when being mindful at first and then becoming frustrating when your mind starts to wander is a common phenomenon encountered by many people when they begin practicing mindfulness. Several factors contribute to this pattern:
Novelty effect: When you first start practicing mindfulness, it can feel new and exciting. You may notice immediate benefits like reduced stress and increased relaxation. This novelty effect can enhance your motivation to continue practicing.
Focused attention: Initially, you might find it easier to focus your attention on the present moment. As a result, you experience a sense of calm and clarity, which can be quite rewarding.
Increased self-awareness: Mindfulness helps you become more aware of your thoughts, feelings, and bodily sensations. This heightened self-awareness can bring a sense of control and empowerment.
However, as you continue with mindfulness practice, a few challenges can arise:
Mind-wandering: It's natural for the mind to wander. Even experienced meditators experience this. As you practice mindfulness, you may become more aware of the tendency of your mind to drift, and this can be frustrating.
Impatience: As you notice the wandering thoughts, you might become impatient or critical of yourself for not being able to maintain focus. This impatience can amplify the frustration.
High expectations: With initial positive experiences, you may start to expect that mindfulness will always feel good and relaxing. However, mindfulness is not about controlling thoughts but observing them without judgment, which can be challenging.
Resistance to negative experiences: Over time, you may encounter uncomfortable emotions or thoughts during mindfulness practice. Instead of accepting these experiences, you might resist or try to avoid them, leading to frustration.
To overcome these challenges and make mindfulness more sustainable and beneficial, consider the following tips:
Non-judgmental attitude: Be kind to yourself and avoid judging your thoughts or experiences during mindfulness. Accept that the mind wanders, and it's a normal part of the practice.
Patience and persistence: Understand that mindfulness is a skill that takes time and regular practice to develop. Be patient with yourself and persist in your practice.
Reframe expectations: Rather than expecting only positive experiences, embrace the full spectrum of thoughts and emotions that arise during mindfulness. Each experience offers an opportunity for learning and growth.
Bring focus back gently: When you notice your mind wandering, gently redirect your focus back to the present moment without being harsh on yourself.
Embrace discomfort: Instead of resisting negative emotions or thoughts, allow them to arise and pass without attachment. Often, acknowledging and accepting these experiences can lead to greater insight and emotional resilience.
Remember, the purpose of mindfulness is not to achieve a particular state of mind but to cultivate awareness and acceptance of the present moment, whatever it may entail. With consistent practice and an open mindset, mindfulness can become a valuable tool for enhancing overall well-being.