Releasing Meditation Tension

 Occasionally, I meet people who have developed mental and physical tension due to having meditated wrongly. If you’re in this situation, let me explain why it happens and how to undo it.

The Cause: Wrong Effort

Even while believing you’re cultivating wholesome qualities and abandoning unwholesome ones, you might be doing the exact opposite. A common mistake is exerting effort, which is based on mistaken ideas about the practice. When done persistently, this creates deep tension in the body and mind, making it difficult to release.

The Solution: Systematic Relaxation

At this point, simply abandoning meditation may not help. In fact, if you do that, the tension may worsen due to an uncontrollable resistance to the unpleasant situation. Instead, try this approach: calm the exertion.

First of all, stop trying to meditate. Why? In your mind, "meditation" is now associated with exertion and tension. So, it’s better to stop trying to meditate. Instead, think in terms of “settling” (the correct meaning of samatha), “relaxing”, or “calming down”.

Change your posture. Avoid the formal meditation posture. Instead, take a stroll, letting your body relax. If tired, lie down in your most comfortable position.

Then, practice progressive relaxation:

  1. Begin by noticing the most relaxed part of your body. (Let’s assume it’s your feet.)

  2. Breathe a few times as you allow the body relax.

  3. Shift your attention upwards to an area with a slight tension.

  4. Breathe, letting the body relax. Do this until tension in the body does not dissolve further.

  5. Shift your attention further upwards.

  6. Again, breathe, letting the body relax. Do this until tension in the body does not dissolve further.

  7. Continue with the same for the rest of the body.

During this process, the body may jerk. That’s a good sign. It’s due to a sudden release of blocked energy. You may also burp and fart. These are good too. All these indicate progress. If you fall asleep, good. When you wake up, you can start the process again.

Important: Relaxation is simply letting go of muscle contraction. Do not force yourself to relax.

Additional Support

If doing the above alone isn’t enough, consider complementary approaches. One option is consulting a western medical doctor. You’ll probably be prescribed some pills. There’s no shame in this—I myself used anti-anxiety pills early in my monkhood when I had the same issue. If you prefer traditional medicine, I suggest going to a competent Ayurvedic doctor for treatment.


Wishing you ease and liberation from tension!


 

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