Maintaining an uninterrupted and a pleasant, relaxed focus during meditation can be a challenge when you are achy, tired, or sick. Ironically, these are the times you need the rejuvenating effect of meditation the most. Here, are the tips to help you meditate under those trying circumstances.
1. Modify your posture (asana) to minimize pain and discomfort. I have found the Savasana (corpse) posture helpful. If the situation does not allow that, then sitting upright in a chair is another option.
2. Practice Pranayama. Close your eyes and be pleasantly aware of your inhalation. Feel your body relaxing as you exhale out. Do this 10-15 times.
3. Focus on a pleasant area of the body. First, scan your body from head to toe looking for uncomfortable areas. Accept the pain without any negative emotions and move on. After that, find and focus on a pleasant spot in your body. Maintain an uninterrupted focus on that pleasant spot in the body. If your mind wanders of, use breath awareness as an anchor and bring the focus back to that pleasant spot. If you do this for a total of 15 minutes, you will find the pain abating and energy level increasing.
In summary, aches and pains are an obstacle to a successful practice of meditation. The above mentioned tips will help you get started in the right direction such that you can benefit from the rejuvenating effects of meditation even when sick.