What should I avoid during meditation?

A meditation practice can be rendered ineffective by the presence of a few bad habits. Do not force attention by intense concentration. Don't blame yourself for being distracted. Do not engage in an analysis of the thoughts that occur during the session. These factors will cause mental tension, which is opposite to the conditions required for successful meditation. Gentle effort will produce better results.

Physical discomfort often ruins meditation. Avoid holding uncomfortable poses, such as firm lotus positions. Unless it's too hot or too cold, do not ignore temperature extremes. Avoid physical stiffness by dropping from one position to another mindfully. Comfort would aid concentration, whereas pain would reduce awareness. Select positions that are conducive to alertness without great discomfort.

Observe how the quality of your practice improves when you stop making these common mistakes. When you stop criticizing yourself, your meditation will become easier and lighter. When you stop feeling physical discomfort, your attention will be focused. When you stop having expectations, you will flow naturally. Making these changes will help you establish a sustainable meditation habit.

Transform stumbling blocks into moments for practice. When you catch yourself thinking, just come back to the breath. If you find discomfort, gently adjust the posture. If you are intentionally attentive through a difficult session, recommit without self-judgment or blaming the breath. Remember, firmness with awareness makes mindfulness stronger.

Read the full article: How to Start Meditating: A Beginner's Guide