I was recently asked to share a couple of paragraphs about common frustrations for new meditators and how to overcome them. The original request was quite brief, so I decided to create a more detailed list. Here are the seven main frustrations new meditators face and some advice on how to overcome them.
Many people expect quick results from meditation, hoping it will instantly improve their lives. However, meditation is about actively working with the mind, which takes time. We’ve spent years developing habits like overthinking and self-judgment. When we meditate, we bring those habits with us and need to learn to identify and work through them, which requires patience.
The solution: Think of meditation like exercise—you don’t get fit from one gym session. It’s a regular practice that gradually brings benefits.
Another frustration is realizing how busy our minds are when we try to meditate. This is sometimes called “monkey mind,” where our thoughts jump around constantly. New meditators often find it difficult, sometimes impossible, to find any calmness.
The solution: Accept that a busy mind is normal, even for seasoned meditators. The difference is they don’t stress over it. Recognize your thoughts and gently return your focus to your meditation, again and again.
Comfort is another big issue. New meditators might try sitting cross-legged without the necessary flexibility or use cushions that don’t offer proper support. Even with good posture and the right equipment, sitting for extended periods can still be uncomfortable at first.
The solution: Seek advice from an experienced teacher or use online posture guides. Some people might need to use chairs or meditation benches instead of cushions. With time, your body will adapt, making longer sitting periods more comfortable.
Boredom often strikes new meditators as well. Simply focusing on your breath can feel monotonous. The mind begins to calm, but we haven’t yet learned to appreciate the subtle aspects of our experience, which can make it hard to stay motivated.
The solution: Over time, your ability to sense what’s happening in your body, known as interoception, improves with practice. Meditation can become more enjoyable as you begin to appreciate the full experience of breathing, which involves your whole body.
It’s natural to expect benefits from meditation and wonder why you’re still having lots of thoughts. This focus on results can prevent you from enjoying the present moment. Often, others will notice positive changes in you before you do, as we’re too close to ourselves to see clearly.
The solution: Don’t worry about progress—just be present. Like a family on a long car ride, the kids may constantly ask, “Are we there yet?” while the adults enjoy the journey itself.
Both beginners and experienced meditators can place too much trust in the critical thoughts their minds create, telling themselves they’re bad at meditation or should just give up. These thoughts can make it hard to continue practicing.
The solution: Realize that you don’t have to believe your thoughts. They are just stories, and not always helpful ones. Recognize these negative thoughts as hindrances and approach your inner critic with skepticism.
Finally, establishing a daily meditation practice can be challenging, even when you’re enjoying it. Life gets busy, or you might find resistance within yourself, making it easy to skip sessions and eventually give up.
The solution: Commit to meditating daily, even if just for five minutes. It’s better to meditate briefly each day than to do longer sessions less frequently. Also, using a mantra like, “I meditate every day; it’s just what I do,” can help solidify your practice as part of your routine.