Stiffness in Abdomen Muscles while Trying to Feel Breath

[Ibnezubair]

Hi Jon, or anyone else who can guide me!
It is my 4th week of practice following the book ' Mindfulness- a practical guide to finding peace in a frantic world'.
For two days I have been facing a problem. I am not able to have a good sleep. I am disturbed due to unknown reason and could not have a peaceful sleep. I do not know if it has something to do with the practice I am doing or it is just by chance and coincidence.
Secondly during meditation when I am asked to feel the breath in abdomen, somehow in an effort to feel it, a sort of stiffness and consequently a mild pain is produced in the muscles of abdomen. In order to get rid of this stiffness, I try not to feel my breath in abdomen. But then I become critical of myself that I am not following the instructions properly. Thus my anxiety is increased.
I seek the guidance of experts in both of the above problems.

Thank you
Ibnezubair

[Peter]

Hi Ibnezubair,
I cannot pinpoint the reason for your sleep problems with the information you've provided. However, I do have some tips: you could play white noise audio, eat kiwifruit, and oats before bed time. Maybe do some Yoga Nidra (Jennifer Piercy has a great guided meditation).

Then your second question. You could do two things (at least). First, just keep trying to follow the breath in your abdomen. Notice the mild pain and stiffness also. You're probably subconsciously trying to steer your breathing. Which you don't have to do, but it doesn't matter if it happens. The second approach would be to follow the breathing in another place. It doesn't have to be the abdomen you see? You could also be aware of the breathing sensations in your nose, for instance. The first approach has my preference, since it also teaches you to accept what is; not fleeing from it. You can also alternate between both methods. For example, one time you do the first, next time you do the second.

You say "I try not to feel my breath in abdomen."

Don't TRY to NOT feel something. Then your FIGHTING 'what is'. Instead, accept what is. If you notice you're trying to not feel something though, then that's great. That means you've become present, and you can choose to stay aware of that resistance in you. Maybe you can be a bit curious about it.

And don't be critical of yourself, everything in the mindfulness teaching is an 'invitation to', never a strict order. This lightness is very important. Don't take it all too seriously.

Good luck
Peter

[Ibnezubair]

Really wonderful advice, Peter. Thank you.

[Peter]

You're welcome, Ibnezubair..