Why Meditation Feels Impossible (It’s Not Your Racing Mind)
The 7 meditation myths. You’ve heard that meditation helps. Your stressed friend swears by it. Your doctor mentioned it. You’ve downloaded three apps you never opened.
Something’s stopping you.
Here’s what nobody tells you, those reasons you can’t start? They’re not facts. They’re loops. Mental patterns running on repeat, convincing you meditation is impossible for someone like you.
- Someone with a racing mind.
- Someone without spare time.
- Someone who can’t sit still without checking their phone.
These myths sound like truth. They feel like truth. But they’re just loops, and once you see them, you can break them.
Let’s break seven of the biggest ones right now.
Myth #1: You Need to Sit Cross-Legged Like a Monk
Forget the lotus position. You don’t need flexible hips or a special cushion. Meditation works sitting in a chair, lying in bed, walking around the block, or standing in the shower.
The position doesn’t matter. What matters is paying attention.
There’s mindfulness meditation where you focus on now. Walking meditation where you move while you practice. Body scan meditation where you release tension from head to toe. There’s even the sweeping the floor meditation. Pick what doesn’t make you uncomfortable.
Different approaches work for different people.
- Hate sitting still? Walk.
- Want structure? Use an app.
- Prefer silence? Turn everything off.
Do this now: Sit however you’re sitting right now. That’s your meditation position. Done.
Myth #2: It’s a Spiritual Thing
Meditation won’t make you religious or require you to believe anything mystical. You’re not seeking enlightenment. You’re practicing attention control.
Brain scans show exactly what happens. Areas controlling attention get stronger. Emotional regulation improves. The fear center calms down.
It’s neuroscience, not magic.
Pick something to focus on, breathing’s easiest. When your mind wanders, bring it back. That’s it. No beliefs required.
After 28 days of silent meditation in Thailand, I can tell you this, meditation is just training. Like running trains your body, meditation trains your mind. Nothing mystical about it.
Do this now: Focus on three breaths. In and out. That’s meditation. No spirituality needed.
Myth #3: You Have to Empty Your Mind
This stops everyone. You try it once. Ten seconds in, you’re thinking about dinner, replaying yesterday’s meeting, wondering if you locked the door. You quit because you think you failed.
You didn’t fail. That IS meditation.
Meditation is noticing when your mind wanders and bringing it back. That’s the entire practice. Each time you catch yourself thinking about dinner and return to your breath, you’re succeeding.
You’re building mental fitness the same way lifting and lowering weights builds physical fitness.
If your mind never wandered, there’d be nothing to practice. The wandering isn’t the problem. Running on autopilot without noticing is the loop.
Do this now: When you notice your mind wandering, say “that’s the loop” and return to your breath. That’s one rep. The noticing and returning, that’s meditation.
Learn more about how to meditate correctly.
Myth #4: You Need 30 Minutes Minimum
Research comparing 10-minute and 20-minute sessions found beginners got equal results from both. Another study showed 13 minutes daily for eight weeks reduced negative mood and improved attention.
You have five minutes. You’re spending longer than that scrolling right now.
Do it badly. Do it inconsistently. Just do it more than zero times.
Consistency beats duration.
Five minutes daily beats 30 minutes twice a month.
During those 672 hours in Thailand, here’s what I learned, it’s not about the length of the session. It’s about showing up. Five focused minutes builds the habit. Waiting for the perfect 30-minute window keeps you stuck.
Do this now: Set a timer for five minutes. Not 10. Not 20. Five. You can do anything for five minutes.
Myth #5: You Need Total Silence
Bus rides work. Lunch breaks work. Parks full of kids work. Noise doesn’t stop meditation, thinking you need perfect conditions does.
Some people meditate while their toddler plays nearby. They say the chaos makes returning their focus better practice. Real life is messy. Your meditation can be too.
Research shows practicing with others increases commitment and reduces that “am I doing this right?” worry. Try both. Quick solo sessions most days, group practice when you need accountability.
Do this now: Meditate wherever you are right now. Traffic noise, office chatter, TV in the background, it’s all fine.
The loop says you need silence.
The truth is you just need to start.
Myth #6: The Benefits Are Overhyped
After eight weeks of practice, studies found better sleep and less pain. Lower blood pressure in people with hypertension. Reduced anxiety and depression symptoms. Physical brain changes in attention and emotion areas.
A review of multiple studies found meditation apps meaningfully reduced depression and anxiety.
Not cured.
Not eliminated.
Reduced.
Which matters when you’re struggling.
The benefits are modest but real. Meditation isn’t a miracle cure. It’s a reliable tool that works if you use it.
I survived three suicide attempts before I found meditation. It didn’t fix everything overnight. But it gave me a way to interrupt the mental patterns that were killing me. That’s not hype. That’s just what happened.
Do this now: Don’t expect miracles. Expect small, real improvements over time. That’s enough.
Myth #7: Starting Is Complicated
Three steps. That’s it.
Pick your moment. Morning, lunch, before bed. Whatever fits. Same time daily builds the habit faster.
Set a timer for five minutes. Focus on your breathing. In and out.
When your mind wanders, and it will, notice it and come back. That’s one rep. Do it again. That’s the practice.
Use an app if you want structure. Or don’t. Breathing alone works fine. Mark it on a calendar. Visual streaks motivate. Miss a day? Start again tomorrow.
Drop all perfectionism.
Some sessions feel peaceful.
Some feel like wrestling your brain.
Both count.
You showed up.
That’s the only requirement.
Do this now: Sit. Breathe. Notice when your attention wanders. Bring it back. You just meditated.
Learn the complete beginner’s guide to mindfulness.
The Real Problem Isn’t Meditation – It’s The Loops
These seven myths aren’t stopping you from meditating. The loops are.
- The loop that says you need perfect conditions.
- The loop that judges you for having thoughts.
- The loop that waits for 30 free minutes that never come.
Once you see the loop for what it is, just a mental habit running on repeat, you can interrupt it.
That’s what those 672 hours of meditation in 28 days taught me.
The thoughts that felt so real and urgent weren’t truth.
They were patterns.
Loops.
And loops can be broken the moment you catch them.
You don’t need hours.
You don’t need silence.
You don’t need an empty mind or a flexible body or special equipment.
You just need to notice when the loop fires and bring yourself back.
Then do it again tomorrow.
Break More Than Just These 7 Loops
These meditation myths? They’re just seven examples of the thousands of mental loops that can keep you stuck.
I’ve identified 15 of the most common loops I see people running, the patterns that drain your confidence, steal your energy, and keep you trapped in the same thoughts over and over.
Each one includes the exact words and actions to break it on the spot.
Download the full “15 Mental Loops That Keep You Stuck” guide and learn how to catch them the moment they fire.
The loops only win if you don’t see them coming.
Now you do.