The benefits of meditation are widely celebrated in books, YouTube videos, and countless online resources. From improved focus and reduced stress to emotional balance and greater self-awareness, meditation’s transformative power is backed by science and personal stories alike. Many people, myself included, have experienced life-changing moments through meditation, finding clarity and peace that are hard to overstate. Yet, surprisingly, even those who have been profoundly touched by meditation often struggle to maintain a daily practice. I’m no exception. Despite the immense gratitude I feel for what meditation has given me, making it a daily habit remains a challenge. Why is it so hard to stick with something so beneficial?
Why Is It So Hard to Stick with Meditation?
Meditation, at its core, is simple: sit quietly, focus on your breath, and let your mind settle. As you grow accustomed to it, meditation becomes a soothing, almost luxurious experience—a moment of calm in a hectic world. It’s not painful; in fact, it’s deeply pleasant. So why is it that even a short 10-minute daily meditation session feels so difficult to maintain?
I’m certain I’m not alone in this struggle. Across the globe, countless people likely share the same frustration: wanting to meditate consistently but finding it hard to follow through. When I’ve asked those who successfully meditate daily for advice, they often suggest, “Try meditating in a group,” or “Set a specific time each day to build the habit.” These are great suggestions, but they’re not always practical. Group meditation, for instance, can be challenging to organize, and in places like Japan, it’s sometimes mistaken for something cult-like, met with skeptical glances. Plus, carving out a fixed time in a busy schedule isn’t always feasible. So, is there a more accessible, effective way to make meditation a daily habit?
An Unexpected Solution: Strengthen Your Back with Planks
After much reflection, I stumbled upon a surprising solution: planking to strengthen your back muscles. If you’re thinking, “Planks? How does that relate to meditation?” you’re not alone—I had the same reaction! This idea was inspired by a simple concept: “Doing planks daily improves your posture.” It led me to wonder if the key to consistent meditation might lie not just in mental discipline but in physical preparation.
Planks are a straightforward exercise where you hold your body in a straight line, supported by your elbows and toes, engaging your core and back muscles. It’s a low-effort, equipment-free workout that builds strength in your back, core, and shoulders. But how does this connect to meditation? Let’s dive into the reasoning.
Could a Weak Back Be Sabotaging Your Meditation?
When I reflected on why meditation was so hard to sustain, I realized it might not just be about willpower or time management. There’s a physical component we often overlook: sitting with a straight back for extended periods can be physically demanding. During meditation, maintaining an upright posture with a relaxed yet aligned spine is crucial. However, if your back muscles are weak, holding this position can feel uncomfortable or even painful, leading your body to subtly resist the practice.
When your motivation for meditation is high, you can push through this discomfort, driven by the desire to reap its benefits. But when motivation dips, your body’s complaints—“This is hard!” or “I don’t want to do this!”—start to take over, making it easy to skip sessions. I began to wonder if traditional practices, like the daily chores in Zen monasteries (such as floor cleaning), were designed not just for discipline but to strengthen the body for prolonged sitting. Could building back strength be the missing piece for consistent meditation?
My 30-Day Plank Challenge Experience
To test this theory, I embarked on a “30-Day Plank Challenge.” I started modestly, holding a plank for 1 minute, three times a day. At first, it was tough—my arms shook, and my back felt the strain. But I gradually increased the duration, and by day 30, I could comfortably hold a plank for 3 minutes, three times a day, totaling 9 minutes. Over the month, I felt my back and core growing stronger, and my posture noticeably improved, even in daily life.
After completing the challenge, I returned to meditation, which I had paused for the month. I set a timer for a 15-minute session, expecting the usual discomfort. To my astonishment, I completed it with ease. The subtle strain I used to feel after 10 minutes was gone. It was as if my back was supported by an invisible brace, allowing me to sit comfortably and focus on my breath. I even felt I could have meditated longer without any trouble. The difference was clear: my newly strengthened back muscles made maintaining a meditative posture effortless.
Why Planks Support Your Meditation Practice
So, why do planks help with meditation? The answer lies in posture and physical ease. A strong back and core allow you to sit upright with minimal effort, reducing the physical discomfort that can derail your practice. When your body feels at ease, your mind is less distracted by sensations of fatigue or strain, making it easier to enter a meditative state. Over time, this eliminates the unconscious association of meditation with discomfort, paving the way for a sustainable habit.
Interestingly, planking itself can feel meditative. As you hold the position, you focus on your breathing and engage your body mindfully, much like in meditation. This practice of tuning into your body can serve as a bridge, making the transition to seated meditation feel more natural and intuitive.
Try Planks to Transform Your Meditation Practice
If you’re struggling to make meditation a daily habit, I highly recommend giving planks a try. You don’t need fancy equipment or a gym membership—just a few minutes a day. Start with short intervals, like 30 seconds to a minute, and gradually build up. Not only will planks make meditation physically easier, but they’ll also improve your posture and overall physical well-being.
After my 30-day challenge, I found meditation not only doable but enjoyable. The physical barrier was gone, and I could focus on the mental and emotional benefits of the practice. If you’ve been frustrated by your inability to stick with meditation, try strengthening your back with planks. It might just be the key to unlocking a consistent, fulfilling meditation practice. Give it a shot—you might be amazed at the difference!