Overcoming the obstacles of meditation

Meditation is often painted as a serene, effortless experience, a quiet mind, deep breaths, and instant calm. But anyone who’s ever tried to meditate knows that the journey is rarely that smooth. Distractions, restlessness, doubt, and frustration are all part of the process.

The good news? These obstacles are not signs of failure. They’re invitations. Each challenge is an opportunity to grow in awareness, patience, and self-compassion.

Here are some of the most common meditation obstacles, and how to work through them with grace.

1. “I Can’t Stop Thinking”

The biggest misconception about meditation is that you’re supposed to “clear your mind.” In truth, the mind thinks. That’s what it does. Meditation isn't about shutting off your thoughts, it’s about noticing them without getting pulled in.

Try this: When thoughts arise (and they will), simply label them, “thinking,” “planning,” “worrying,” and gently return your focus to your breath or chosen anchor. Every return is a success, not a failure.

2. Restlessness and Discomfort

Physical fidgeting, itching, or the sudden urge to reorganise your closet, restlessness can show up in surprising ways. It’s often a sign that you’re sitting with something uncomfortable beneath the surface.

Try this: Get curious about the discomfort. Can you soften around it instead of resisting it? Adjust your posture if needed, but see if you can meet restlessness with compassion rather than judgment.

3. Sleepiness or Numbness

Meditation can sometimes feel so relaxing that you drift into drowsiness, especially during longer sessions or after a long day.

Try this: Meditate sitting upright with a long spine, or try a walking meditation to engage your senses. You can also meditate earlier in the day when your energy is naturally higher.

4. “I Don’t Have Time”

Time is one of the most common excuses, and it’s also a reflection of how little we tend to prioritise our inner life in a world obsessed with productivity.

Try this: Start small. Even two minutes of mindful breathing can shift your day. It’s not about meditating perfectly or for long periods, it’s about showing up, consistently, in small ways that matter.

5. Self-Judgment and Expectation

“Am I doing this right?” “Why am I not more calm by now?” “Everyone else is probably better at this…” The inner critic loves to hijack your practice.

Try this: Treat your meditation like you would a small child learning to walk. Be gentle. Smile at the self-judgment. Return to the breath. Let go of needing it to look a certain way.

6. Boredom

When the novelty wears off, meditation can feel repetitive or “boring.” But boredom is often just the surface layer of deeper presence waiting to unfold.

Try this: Stay with the boredom. Observe it like a curious scientist. What does it actually feel like in the body? What’s underneath it? You might discover a richness that only reveals itself through patience.

Final Thought:

Meditation is not about achieving a perfect state, it’s about building a relationship with your own mind and heart. Obstacles will arise, but each one is an invitation to meet yourself with honesty, curiosity, and care.

The path isn’t always easy, but it’s always worth it.

So the next time you feel distracted, discouraged, or doubtful, remember: you’re not alone, and you’re not doing it wrong. You’re meditating.