If you’ve tried meditating but can’t sit still, here’s how — and why — to try again | Albert Stumm / The Associated Press

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If you’ve tried meditating but can’t sit still, here’s how — and why — to try again | Albert Stumm / The Associated Press
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The first time Marcelle Hutchins sat down to meditate, she put on a guided session, relaxed her shoulders and tried to close her eyes. She lasted two minutes.

“I had a deadline, and I thought, ‘I don’t know if I can sit still this long,’” said Hutchins, who was working as a radio journalist.

The trick is to get over that initial barrier. Experts say it’s more achievable when you throw common misconceptions out the window. For instance, many people try meditation only once because they feel they’re doing it wrong or that they can’t turn off their brain. This photo shows Tara Brach leading a meditation class at the River Road Unitarian Universalist Church in Bethesda, Maryland on March 23, 2012. Research shows a daily meditation practice can reduce anxiety, improve overall health and increase social connections, among other benefits. The key is to relax and focus on something in the present moment.

“Then the question is, what do we do to create success so we can have momentum and start off without feeling like you’re failing right way?” he said. Then take a long, deep breath, and sit for one more minute. If you still want to move, then move. But Brach recommended doing so mindfully. Stand up, do a light stretch, take a deep breath and sit again. You will be surprised at how that sense of restlessness will change over time, she said. “It will evolve.”

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