I Can't Meditate: Simple Tips to Improve Your Practice

Although meditation has gained popularity over the years, many people struggle and say, “I can’t meditate.” The truth is, once you overcome blocks, you can meditate and actually enjoy it.

Below, I’ll discuss why it may feel difficult for you to meditate, common obstacles and solutions, and practical tips for improving your practice. Whether you’re new to meditation or have been practicing for a while, I hope you’ll find the following insightful and motivating.

Why is it so difficult for me to meditate?

Meditation can be difficult if you have a busy schedule, aren't used to slowing down, or have misinformation about the practice.

Many people feel unable to meditate or resistant to it because they overthink it. As a spiritual mentor with over 15 years of experience helping people meditate, I find it most effective to show up as you are and let go of perfection.

Once you improve your meditation practice, you can experience science-backed benefits, including better mental and physical health. Even better, meditation can help you discover your authentic self for a more meaningful life.

Common Obstacles in Meditation and How to Overcome Them

You may feel like you can't meditate for many reasons, including being confused about the practice or how to do it consistently, overthinking or feeling bored or tired while meditating, or not feeling better afterward.

Let’s explore common meditation obstacles and how to overcome them.

Confused about how to meditate

There’s a lot of misinformation about meditation, and there are many types of practices. Therefore, it makes sense to be confused about how to actually meditate. 

The key to meditating “correctly” is to explore what feels best for you. There’s no right way to meditate because it’s your practice. 

If you’d like guidance on meditating in a way that works for you, I offer personalized guided practices known as Cosmic Download.

Unable to meditate consistently

A Duke University study found that about 45% of everyday behaviors are repeated in the same location almost every day. 

If consistently meditating feels difficult for you, try doing it at the same time and location daily. For example, you might meditate in bed every morning or evening. 

When you meditate in the same place daily, this is known as direct-context cueing, and it helps create direct links in your brain that make the action feel natural over time.

Can’t stop thinking while meditating

One of the most common misconceptions about meditation is that you should stop thinking. However, this isn't necessarily true. It's actually expected and okay to think while meditating.

Over time, you'll find it easier to slow down your thoughts during and outside your practice.

To begin with, you can redirect your attention to your breath by counting while you breathe deeply in and out or noticing the rise and fall of your belly and chest. 

Get bored or tired during meditation practice

It's not uncommon to feel bored or tired during meditation, but this doesn’t mean you’re meditating wrong. In fact, this could lead to a deep meditation experience.

Many people see boredom as a negative experience. However, research shows that boredom can lead to self-awareness and improvement because it allows for problem-solving and creative thinking.

Meditating may make you feel tired, as some practices help relax you. If this is the case, try meditating before bed. If you prefer to meditate during the day, practice outside or while moving to stay awake.

Feel anxious or sad during or after meditation

Meditating allows you to connect with yourself, so it’s normal for anxiety or sadness to come up. As difficult as it may be, I recommend letting this happen.

Jason N. Linder, Doctor of Psychology, explains that allowing your emotions to come up lets you identify and process them, which can improve your relationships, health, and outlook on life.

If you feel like meditation is worsening your anxiety, try to move and pay attention to your body through deep breathing or stretching.

Don’t feel different after meditating

If you feel like meditation isn’t working on you, it’s important to be patient. There may be small changes you’re not noticing yet but should overtime. 

Daily practice or a deep meditation experience can lead to significant change, but this takes time and depends on the result(s) you’re looking for. 

If you're becoming unmotivated by meditation because you're not feeling different yet, pair it with an activity you enjoy. For example, meditate while taking a warm bath or practicing yoga with a friend.

How to get better at meditation: practical tips

The following tips can help you stop feeling like you can’t meditate so that you can move forward with a meaningful practice that you enjoy:

• Don’t pressure yourself - Meditation should feel good, so don’t pressure yourself to do it “right.” Even just spending a few minutes being present in the moment is a successful start worth celebrating.

• Choose an anchor for meditating- An anchor is a focus point that helps you get out of your mind and into the moment. Common meditation anchor points include the breath, a mantra, or a sound.

• Start small - Instead of feeling overwhelmed by getting meditation “right,” start small. Your meditation practice can be as simple as noticing the sounds and sights of nature on a walk or noticing the sensations of your body before falling asleep. 

• Be patient with your practice - Like any new habit, developing an effective meditation practice can take time. Be patient with the practice and enjoy exploring practices that feel good for you.

Get support with meditation

A successful meditation practice can help you get to know and love yourself, improve your well-being, and create the life you’re meant to live. As an experienced meditation guide, I’d love to support you on your journey!

If you’d like to improve your meditation practice so you can experience the results you’re looking for, explore the following resources:

• Cosmic Download - A monthly personalized guided meditation and dharma talk

• Cosmic Circle - A group program for meditation, Dharma talk, and interactive workshops

• Advanced Tantra Mastery - A personalized spiritual mentorship for deep support for a profound spiritual journey