Think You Can’t Meditate? Here’s How You Actually Can

People often say, “It’s impossible to quiet the mind.” But what if I tell you, you don't actually need to?

Many believe they can’t meditate because they struggle to slow down their thoughts. The reality is that meditation isn’t about shutting the mind off. While your mind may naturally settle as a result of meditating, actively trying to quiet it can have the opposite effect—it can create more thoughts, increase anxiety, and lead to frustration.

So, What Is Meditation Really About?

Meditation is about observing everything that arises, including your thoughts. It’s about sitting with whatever comes up—sensations, perceptions, emotions—while watching it all as an impartial witness. It’s about letting go of judgment and simply paying attention without analyzing.

Key Points to Keep in Mind if You Think You Can’t Meditate

• There are different meditation techniques. Not every method works for everyone. If sitting still feels difficult, you can even try meditating while moving gently or walking slowly.

  
  

• Time shouldn’t be a concern. The duration doesn’t matter as much as the connection. Even a few minutes of presence can be valuable.

  
  

• Guided meditation can help. It offers structure and focus, making it easier to understand the practice especially if it's something new for you.

  
  

• Set realistic goals. To build consistency, start small—even five minutes a day can make a difference.

  
  

• Let go of expectations. Meditation is about being present with whatever arises, not achieving a specific result or controlling the experience.

  
  

• Let your mind be. Don’t try to control it—just observe, even if it’s racing. Approach it with compassion and without judgment.

  
  

• Use your breath as an anchor. Each time your mind wanders, gently bring your attention back to your breath.

  
  

• Journaling can support your practice. Writing can help clear your mind, deepen awareness, and enhance focus.

  
  

Meditation Isn’t About Control, It’s About Connection

Meditation can feel frustrating when you try to control your thoughts and experience. But when you truly let go, you may realize that meditation isn’t as difficult as it seems—and you can really begin to enjoy its benefits.