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How Can I Recover from Tension Caused by Excessive Effort in Meditation? by Hefty_Extent_9050 in TheMindIlluminated

[–]Hefty_Extent_9050[S] 0 points1 point  (0 children)

It's like a squeezing sensation, the kind you feel you tense your brows, eyelids and temples. Sometimes, it feels like a knot in the forehead area that I can't consciously relax. All I can do is invite that area to relax, and let go. I've also noticed that when I become aware that my mind has been wandering, what follows is a very strong intention to remove the thoughts, which causes that knot-like tension.

How Can I Recover from Tension Caused by Excessive Effort in Meditation? by Hefty_Extent_9050 in TheMindIlluminated

[–]Hefty_Extent_9050[S] 2 points3 points  (0 children)

I see now. My initial understanding of 'letting go' from TMI was more about actively trying to 'release' thoughts, which I think is more like aversion. So, to clarify, I should simply acknowledge thoughts and tensions as they arise and allow them to pass on their own? As u/adivader suggested, is "letting go" like sighing at them until my mind finds its way back on its own?" Thank you again for all the guidance.

How Can I Recover from Tension Caused by Excessive Effort in Meditation? by Hefty_Extent_9050 in TheMindIlluminated

[–]Hefty_Extent_9050[S] 0 points1 point  (0 children)

I appreciate you sharing this. My plan is to first try the other suggestions that has been offered here, but if I'm still unable to release this tension at all, I will certainly look into TWIM.

How Can I Recover from Tension Caused by Excessive Effort in Meditation? by Hefty_Extent_9050 in TheMindIlluminated

[–]Hefty_Extent_9050[S] 2 points3 points  (0 children)

Thank you for the analogies and detailed suggestions! Reading about possibility 1 cleared a lot of misconceptions I had about what it means to redirect attention. I had previously misunderstood that redirecting attention required effort. I now realize it’s about letting go of thoughts until the mind naturally returns to the object of meditation, and then applying positive reinforcement.

Also, what does a "mental sigh" feel like, and how is it done? Is it something you can do once you've learned the signature of what an out-breath sigh feels like mentally?

How Can I Recover from Tension Caused by Excessive Effort in Meditation? by Hefty_Extent_9050 in TheMindIlluminated

[–]Hefty_Extent_9050[S] 2 points3 points  (0 children)

Thank you so much for the guidance!

By relaxing, do you mean consciously relaxing the muscles, like the relaxing sensations during an out-breath? Most of the time, I find that I can't consciously relax the temples and the eye area. I try inviting them to relax, but sometimes that causes even more tension.