7 reasons it can be difficult to meditate (and how to deal)
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA
Sure meditation can be pretty simple, but that doesn't mean it's always easy. Learn how to deal with 7 common difficulties you might face when you meditate.
When you break it down, meditation sounds easy. You just sit and breathe, and then boom, instant inner-peace. But for a lot of us, that’s so not the case. Instead of feeling in complete harmony with the world around you, you’re sitting (or laying) there, frustrated while your thoughts won’t slow down, your body won’t sit still, and you’re not even sure if you’re doing it right.
While it may not feel great, this difficulty is very normal. As humans, we’re used to constantly moving from one thing to another while also scrolling on our phones, so it makes a lot of sense that it’s hard for our brains to suddenly be still. It’s like slamming the brakes on a car going 80 mph. It's going to take time to slow down.
If you’re getting annoyed at how challenging meditation can be, we get it. It can be tough for everyone, even for people who’ve been doing it for years. But there are ways to help you deal with these mediation difficulties. Here’s what you need to know.
Why does it feel so hard to meditate sometimes?
So many times the minute you sit down to meditate, your brain decides to linger or random thoughts like that awkward thing you said five years ago. Or your body decides that now’s the perfect time to become unbearably itchy. All these distractions can be incredibly frustrating and make you feel like you’re bad at meditating.
But you’re not bad at it, and there’s nothing wrong with you. The goal’s not to completely clear your mind because it’s very natural for your mind to wander or get distracted. That’s just how the brain works.
Meditating is less about forcing yourself to be still and more about learning how to sit with whatever’s happening. If you have a busy mind, a restless body, or a wave of emotions, then that’s simply what you’re feeling that day. The goal is to notice these distractions when they come up and try not to get caught up in them. Which takes practice. But just like with any skill, some days will feel easier than others.
If you’ve been struggling with meditation, try to remind yourself that you’re not failing. You’re learning. Every time you sit down to practice, even if your mind wanders a hundred times, you’re still strengthening that mindfulness “muscle”, and that’s a win.
7 reasons you might find it difficult to meditate (and how to deal)
Some days, it can feel like an all out battle just to sit still and focus for a few minutes. And even if you know that it’s normal to struggle and for thoughts to come up, it can still be really irritating.
Learning to be present with your thoughts, your body, and your emotions is a lot easier said than done. So as much as possible, try to be kind to yourself during this process and remember that meditation’s a journey that’s different every day.
To help strengthen your meditation practice, here’s a breakdown of some of the most common meditation roadblocks. Plus some ways to help you work with them instead of against them.
1. “I don’t know what to do.”
When you’re first starting to meditate, it can feel like there’s some secret formula that everyone else knows, except you. Meditation’s like learning to ride a bike though. At first it’s a little wobbly, but with practice it’ll get easier and easier. You don’t need to master it in one sitting. Just keep showing up.
How to deal: If you get frustrated, take a deep breath. And try to remind yourself there’s no single “right” way to meditate. Then aim to keep it simple by focusing on your breath and noticing the sensation of air moving in and out of you.
💙 If you want a little support as you start your meditation journey, consider listening to this guided meditation on Calming the Mind with Tamara Levitt.
2. “My mind won’t stop racing.”
A lot of times when you sit down to meditate, your brain’s running a million miles a minute. Your mind’s job is to think, so it’s okay if your mind wanders. And every time it does, there’s no need to berate yourself for not focusing, instead just try to bring your attention back to your breath.
How to deal: When your mind races, picture your thoughts like clouds. They float in, and they float out. There’s no need to chase them. Then label your thoughts. When a thought pops up, gently say, “thinking” and then return to your breath.
Finally, use an anchor by focusing on something steady like your breath or the sounds around you. This can help to keep you present. (Practice focusing on an anchor with these five meditation tips.)
3. “My body is uncomfortable.”
You don’t have to sit cross-legged on the floor to meditate. As a general rule, try to make it as comfortable as possible for yourself. Whatever feels best for you will usually help you focus better. And if sitting isn’t your style, try a walking meditation instead. You could even lay down!
How to deal: If you’re not comfortable, move around until you are. Meditation isn’t about suffering. Consider using cushions or a pillow under your hips if that will make you feel better.
And if you’re in a chair, consider having your feet on the floor, hands in your lap, and your spine gently upright. Here are five seated positions you could also try while meditating.
4. “I don’t have time.”
There’s only so much time in the day so it can be a lot to add a new practice into your packed schedule. But meditation doesn’t have to take forever. You can start with just one minute a day. The goal shouldn’t be to carve out extra hours in your day, it should be to weave mindfulness into the moments you already have.
How to deal: To make it easier to add into your daily routine, try meditating while you wait in line at the grocery store. You could also take three mindful breaths before opening your laptop at work or you could do a short meditation before you go to bed.
💙 Listen to this One Minute Reset with Chibs Okereke for a quick way to get your meditation on.
5. “I keep falling asleep.”
If you do fall asleep while meditating, that’s okay. It happens. And there’s no use beating yourself up. Just try again when you’re not sleepy. And if you’re constantly dozing off when you meditate, consider moving your practice to the mornings or to mid-afternoon to give you a better shot at staying awake.
How to deal: To help you stay alert while meditating, make sure you’re sitting up straight or try standing if that feels helpful. Keeping your spine upright can help you maintain alertness. Also, having your eyes slightly open with a soft gaze can help you stay engaged while still feeling relaxed.
6. “I feel overwhelmed by my emotions.”
Sometimes when we slow down and sit in silence, emotions we’ve been avoiding can rise to the surface. And this can feel uncomfortable and scary. But this is totally normal. Meditation creates space for emotions to be felt rather than pushed away. It’s about making space for whatever you’re feeling, with kindness.
How to deal: If big emotions come up during your practice, try to breathe through it. Place a hand on your heart and focus on slow, deep breaths. Then name what you’re feeling by saying something like, “I’m feeling anxious/sad/frustrated”. This can help lessen its intensity. And take breaks when needed. (Not sure what you’re feeling? Check out our feelings wheel.)
Also if your emotions start to feel overwhelming, it’s okay to pause. You might consider talking to a friend or journaling. This can help you process what came up. (If you’ve never journaled before, here are seven tips to get you started.)
7. “I don’t know if I’m doing it right.”
Meditation doesn’t come with a progress bar, so it’s easy to wonder if you’re actually getting anywhere while doing it. But if you’re showing up and practicing, you’re doing it right. Meditation isn’t about achieving some perfect state of stillness, it’s about building awareness.
How to deal: Try to let go of the pressure to be perfect at meditation. There’s no gold medal for being the best meditator. Some days will feel easy. Others will feel like wrangling a wild monkey. And that’s all part of the process. The only way to “fail” at meditation is to not do it at all.
Difficulty meditating FAQs
Why am I having difficulty meditating?
Meditating can be hard because our brains are wired for constant thinking, planning, and problem-solving. So when we suddenly ask our brains to be still, they’re not always going to cooperate.
But this doesn’t mean that we’re bad at meditating. It just means our mind’s doing what it was designed to do. The goal with meditation is not to achieve a perfectly quiet mind. It’s about learning how to sit with whatever arises and then approaching it with curiosity rather than judgment.
And as much as possible instead of seeing wandering thoughts as failures, try to see them as opportunities to practice returning to the present.
What should I do if I keep falling asleep while meditating?
Falling asleep during meditation is actually pretty common, and it usually means that you’re either deeply relaxed—which isn’t a bad thing—or just that you’re exhausted.
If this is the case for you, try meditating earlier in the day when you have more energy. Sitting upright instead of lying down can also help keep you alert. You might also try keeping your eyes slightly open with a soft gaze. This can help you stay awake.
And sometimes, you might fall asleep. That’s okay. It means your body needs rest more than it needs mindfulness. Instead of getting frustrated, try to see it as a gentle nudge for you to add more sleep into your daily routine.
Can I meditate while lying down?
There’s nothing wrong with meditating while lying down. If that’s what feels best for you, go for it. Just try to be aware that it might make you slightly more likely to fall asleep, especially if you’re already tired.
To help you stay present, try to place your hands on your stomach and then aim to focus on the rise and fall of your breath. You can also use a body scan meditation—where you bring awareness to different parts of your body—to help you stay engaged.
The most important thing is that you feel comfortable. Meditation isn’t about rigid rules, it’s about finding what works for you.
Is it normal if I get emotional when I meditate?
Sometimes when you sit in stillness, emotions that you’ve been too busy to process can start to rise to the surface. And even though this can be overwhelming, it’s usually a sign that the meditation is working. It also usually means that you’re creating a space for yourself to feel whatever you need to feel.
If your emotions start to come up while meditating, try to acknowledge them without judgment. You could place a hand on your heart, take a few deep breaths, or even whisper to yourself that it’s okay to feel this.
Also if it ever feels like it’s too much, consider gently opening your eyes, shifting your posture, or even taking a break. And in general while meditating, no matter what arises, try to meet yourself with kindness.
How do I know if I’m meditating correctly?
There’s no perfect way to meditate. If you’re sitting down with the intention to meditate, you’re already doing it right. Some days, your mind’s going to feel calm and focused, while other days, it’s going to feel like a chaotic mess of thoughts. But both of these experiences are totally normal. And neither one means that you’re “better” or “worse” at meditating.
Progress in meditation is measured by how often you return to the present, even when your thoughts do wander. So if you’re ever curious if you’re doing it correctly, just try to just remind yourself that if you’re showing up, you’re doing it right.
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