Are you having trouble meditating? You’re not alone. Many people try meditation to feel less stressed, sleep better, stay calm, or concentrate more. But meditation isn’t always easy, especially at the beginning.

It can feel frustrating when it doesn’t go how you expected. You might think you’re doing it wrong, or your mind is too busy to sit still. But here’s the truth: struggling is part of the process.

This guide breaks down why meditation can feel challenging at times and offers simple steps you can take to make it feel more doable and even enjoyable.

Why Meditation Feels Hard Sometimes

When you start meditating, you might expect it to make you feel peaceful almost immediately. But instead, you might feel uncomfortable or even more restless. That’s normal. Here are a few reasons why meditation feels hard:

Your mind jumps from one thought to another
You feel the need to move or fidget
You start to feel sleepy or bored
Strong feelings like sadness or stress come up
You expect too much too quickly and feel disappointed

It helps to know that these are typical experiences. Everyone who meditates has dealt with them at some point. You’re not doing anything wrong. Being patient and gentle with yourself can help a lot.

image of a man meditating in his living room

What to Do When Your Mind Wanders

If your mind won’t stop jumping around, you’re not alone. Minds love to think about the past or worry about the future. Meditation teaches you to notice when this happens and gently bring your focus back.

Try these steps:

Focus on your breath going in and out.
When a thought comes into your mind, quietly say “thinking” to yourself, then gently bring your focus back to your breathing.
Count each breath from 1 to 10, then start over.
If your mind wanders a hundred times, bring it back a hundred times. That’s the practice.

Over time, paying attention will start to feel more comfortable. You’ll see this not just while meditating, but also during class, when talking with others, or even when lying in bed trying to fall asleep.

What to Do If You Feel Restless or Uncomfortable

Sometimes your body doesn’t want to sit still. Maybe your legs feel tingly, your back hurts, or you feel like moving. That’s okay.

Here’s how to help:

Start with short sessions, maybe just 3 to 5 minutes.
Do a bit of stretching or walking before you sit down.
Explore sitting options that feel best for your body: on a cushion, in a chair, or even standing.
If you need to shift your position during meditation, do it slowly and mindfully.

You don’t need to sit like a statue. What matters most is finding a position where you can be still and comfortable for a few minutes.

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Feeling Sleepy While Meditating

If you start to feel sleepy, you’re not alone. Meditation is relaxing, and your brain might think it’s time for a nap.

To stay more awake:

Keep your eyes a little open and look gently at the floor.
Sit up tall instead of lying down.
Meditate in the morning or when you have more energy.
Try meditating outside in fresh air or after splashing your face with cold water.

If you do fall asleep, that’s okay. Just try again next time when you feel more awake.

What to Do If Meditation Feels Boring

Meditation might seem dull, particularly when you’re used to lots of activity and noise. But boredom is usually just your brain asking for something to do.

Here’s how to stay interested:

Try different meditations, like guided meditation, where someone talks you through it.
Notice tiny details: the sensation of your breathing, the sounds around you, or how your body feels.
Ask yourself what the boredom might be hiding. Are you actually tired? Nervous? Restless?

Remind yourself often that every session is different, even if it doesn’t feel like it at first.

Handling Strong Emotions

Sometimes when you sit still, strong feelings show up. You might feel sad, nervous, or even angry. That’s okay. Meditation helps you become more aware of how you feel.

To work with strong emotions:

Notice the feeling without trying to push it away.
Say to yourself, “This is sadness” or “This is frustration.”
Focus on how it feels in your body, like a tight chest or warm face.
Try loving-kindness meditation, where you send kind wishes to yourself.
If it ever feels overwhelming, reach out to someone you trust, like a friend, teacher, or school counselor, who can support you and help you feel more at ease.

Being kind to yourself during challenging moments is one of the most effective things meditation teaches you.

image of a man meditating in a rice field

Choosing a Meditation Style That Fits You

There are lots of ways to meditate. You don’t have to stick to just one. Try a few and see what feels good.

Guided meditation: A calm voice helps you focus.
Walking meditation: Pay attention to your steps as you take each one slowly and with full awareness.
Body scan: Focus on each part of your body, from head to toe.
Loving-kindness: Think kind thoughts toward yourself and others.
Mindfulness in everyday life: Pay attention while brushing your teeth, eating, or walking to class.

Trying different styles can make meditation more fun and keep you from getting bored.

How to Keep a Meditation Habit

Meditation works best when you do it often, even for a few minutes.

Tips to keep going:

Try to meditate around the same time each day, like after waking up or before bed.
Start small, like 3 minutes daily, then add more as it feels right.
Remind yourself why you’re doing it, like wanting to feel calmer or focus better.
Use an app, set a reminder, or find a buddy to meditate with.
Celebrate small wins; every time you show up counts.

Consistency matters more than perfection. Just keep showing up.

Make Your Space Work for You

Where you meditate can make a big difference. You don’t need a fancy setup, just a quiet place where you feel okay being still.

Try this:

Choose a spot where you won’t be interrupted.
Put your phone away or switch to silent mode, giving yourself distraction-free minutes.
Pick a place to sit where you feel relaxed and supported. It could be a chair, bed, or a peaceful corner in your room, anywhere that helps you feel calm and comfortable.
If it’s noisy, use headphones or white noise.
You can even light a candle or dim the lights if that helps you relax.

Creating a space you like makes it easier to look forward to meditation.

image of a group chanting in meditation with mantras

When to Get Extra Help

Sometimes meditation brings up feelings or thoughts that are hard to handle on your own. That’s okay. It doesn’t mean you’re doing something wrong. It just means you might need some help.

You might want to talk to someone if:

You feel upset after meditating.
It’s making your sleep, school, or mood worse.
You feel scared, anxious, or confused a lot.

A meditation teacher, school counselor, or therapist can help you adjust your practice so it feels safe and helpful.

Bottom Line

Meditation isn’t about getting it right every time. It’s about showing up and being kind to yourself. Everyone struggles sometimes, even people who have meditated for years.

Each time you sit down to meditate, even when it feels hard, you’re building your ability to focus and supporting your emotional awareness. You’re learning how to stay calm when you’re feeling stressed. You’re practicing how to refocus your attention when your mind drifts away.

And you’re learning to accept your emotions as they are, without letting them take over.

If you’re having trouble meditating, remember that’s a normal part of the process. You’re not failing. You’re growing. Stay with it. Keep being kind to yourself. Over time, you’ll see the difference in how you think, feel, and handle life. That’s where the real change happens.

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Having Trouble Meditating? Here are Some Tips To Help You!