Common Meditation Myths and How to Overcome Them

Meditation is a practice that provides countless benefits to your mental, physical, emotional, and spiritual well-being. If you’ve tried it, you may have found yourself wondering if you’re doing it right.

There’s a lot of information out there about meditation. And sometimes it seems like every book or website is telling you something different. It’s no wonder many people feel overwhelmed or confused when they first start meditating. 

I want you to experience all the benefits of meditation without feeling frustrated or giving up. After teaching Mindfulness-Based Stress Reduction (MBSR) since 2020, I’ve put together a list of your most common meditation questions and concerns along with insights to make meditation simple and effective for you.

What goal or intention should I have when meditating - if any?

The goal of meditation is to practice being in the present moment. Sure, that might sound too simple…. where else would you be? But the truth is, most of the time, our bodies may be “here” while our minds are elsewhere. Meditation brings you out of your ruminative thoughts about yesterday or daydreams of tomorrow and into the now.

It’s through meditating that you get a better understanding of how your own mind works. You notice its habitual tendencies, thought patterns, emotional responses, and the “automatic” reactions that often bring stress, anxiety, rumination, or resentment. 

The goal of meditation is to simply be with whatever arises – even those judgmental thoughts – without judgement. This may feel difficult at first, but becomes easier with practice so be patient with yourself.

Now, onto the most common meditation myth: that you have to quiet your mind to do it right!

My mind’s too busy or easily distracted

Squirrel, monkey, puppy or wandering mind... Whatever you call it, our brains are made to have wandering thoughts. It’s a biological means of keeping us safe so we don’t miss a potential threat that could harm our well-being. So, this wandering mind is not your enemy – it’s simply a phenomenon that you can observe during your meditation.

So, let’s get this one straight: The point of meditation is not to quiet your mind. 

It’s to cultivate awareness of the mind and its workings. Every time you become aware of your thoughts, emotions, or physical sensations as they arise, you’re no longer caught up in them. This gives you the freedom to choose a different response that is more aligned with your intention of who you want to be. You begin to recognize your patterns and will greet them in a new way. “Oh! Hello anxiety. You’re back. Why are you here? What do I need? To hydrate and rest? Ok, I will do that.”

When you catch the wandering mind, gently smile at yourself and keep returning your attention to the guidance. This is the practice! So, if your mind’s too busy or distracted and you’re aware of this, congratulate yourself for strengthening your attention muscles.

What does it mean to have a quiet mind?

As long as you’re breathing, your mind will be active because it’s simply a result of the brain’s neurological activity. Cultivating a more peaceful state is more about where you direct the focus of your attention.

Your attention can either be fully present in this moment or on the mind’s ruminations on past or future scenarios. Having a quiet mind means that even while thoughts or feelings happen, you are at peace. Your awareness is on being fully in your body so that you:

• Feel the breath going in or out of your nostrils

• Notice the feeling of your feet walking in the sand on a beach

• Smell the fresh-cut grass on a misty fall morning

• Taste the juiciness of a crisp green apple

...all without getting caught up in your mind’s drama about how things should or shouldn’t be. You enjoy your own aliveness with all your senses. Do you choose to focus on lovely things or dwell on ruminative thoughts?

Am I doing it right?

There’s no such thing as right or wrong in meditation. But if you find yourself self-conscious and not sure whether you’re doing it “right,” you can see this in itself is a beautiful moment of insight. Noticing these thoughts means that you’re in the present moment. 

There’s not really much you can do “wrong” so allow yourself to feel at peace with whatever arises. Simply observing your mind is a safe practice. 

You’re probably in the comfort of your own home or in a safe meditation space. You probably have access to basic needs such as food and shelter. Notice that right now, everything’s ok. You’re ok. Embrace this safety and peace.

“As long as you are breathing, there is more right with you than there is wrong, no matter how ill or how hopeless you may feel.” - Jon Kabat-Zinn

Should I be doing guided meditations or non-guided meditations?

In a guided meditation, a teacher is instructing or guiding you throughout your meditation period. This can include helping you bring your attention back to the center of your awareness when you notice yourself getting caught up in your mind. Here is a link to several guided meditations.

On the other hand, in a non-guided meditation, you sit in silence or listen to background music while you direct the meditation experience yourself. You may start with an intention or an object of focus (such as your breath) and bring your awareness to that object for a predetermined amount of time.

For beginners, it’s often easiest to start with a guided meditation. Over time, you’ll feel more comfortable doing meditations without guidance. Both can bring you benefit as they help you recognize the mind’s patterns without getting caught up in them. Do whichever feels most right to you.

I don’t connect with the meditation teacher in guided meditations

If you’re using a guided meditation, you may find that you just don’t connect with the style, voice, tone, or personality of the meditation teacher. If that’s the case, that’s completely ok! 

There’s thousands of different meditation teachers, techniques, and recordings out there. Try a few different ones to find what feels right to you. Then decide to stick with that for at least a few months before trying another one.

You want to be comfortable with your meditation method so you can focus on being present rather than thinking about the teacher’s tone, voice, or style. You will know when it feels right.

It’s hard to meditate when “stuff” is going on in my life

If your aim is to practice meditation daily, you’ll find that there are days when it’s easier or harder than others. Your ability to focus and stay present in meditation will naturally ebb and flow.

Dealing with the grief of losing a loved one, being let go of at work, or having a fight with your partner are just some examples of stressful life events that can make it hard to focus on anything other than that situation. 

On these tough days, make the time to sit and be with yourself anyway. When strong emotions arise, don’t suppress them but don’t cling to them. Simply notice - and bring your attention back to the breath. 

Don’t force things. Be gentle with yourself. Meet yourself where you’re at. 

Meditation can happen anywhere at any time. It is simple the practice of bringing yourself back to this present moment.

I can’t find a comfortable posture  –  do I have to be sitting?

The beauty of meditation is that it doesn’t just have to be done sitting down. There are many different types of meditations that allow you to practice awareness and mindfulness   – whether you’re lying down or walking around.

In our Mindfulness-Based Stress Reduction program, you get to try several different types of meditation like: 

• Standing meditation

• Moving meditation

• Walking meditation

• Gazing meditation

• Lying down meditation

• Listening meditation

• Eating mediation

All of these meditation styles help you focus in different ways so you can cultivate the ability to be present in everyday life. You are encouraged to adapt the practices in a way that works for you.

I can’t find the time to meditate

One of the most common reasons that people who want to meditate but don’t is due to time restraints. The great news is that cultivating mindfulness and practicing meditation doesn’t have to take up more than a few moments of your day.

Consistency is more important than the exact amount of time you spend meditating. You’ll gain more benefit from the practice if you meditate only five minutes every day rather than doing one long meditation once a week.

It only takes a moment to meditate. You can take short mindful pauses throughout the day to connect with your breath for example. Set the intention to be mindful throughout the day. Take a quick break while you’re working and do some deep breathing. 

Meditation ultimately helps you put more time into your day. As you release the fears and stresses that drain your energy:

• You gain mental clarity. 

• Your focus improves. 

• Your ability to pay attention to a task - and thus your productivity - skyrocket.

So, if you’re ready to feel vibrant and energized as you hop back into or continue your meditation practice, join our customized Mindfulness-Based Stress Reduction class!

Show off your dedication to your mediation practice! Check out our meditation apparel here!