6 common resistances that come up in meditation (and how to deal)
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA
If your mind is less like a peaceful river and more like a screaming toddler during meditation, you're not alone. Here are 9 ways to deal with common meditation resistances.
Have you ever thought, “Hey, I’m gonna meditate today!” Then you picture yourself sitting down peacefully as a gentle breeze hits you from the ocean—even though you’re nowhere near one—and effortlessly meditating for one seamless hour?
But when you actually do sit down to meditate and the experience is a total nightmare. Your mind bounces all over the place. You’re distracted by every itch and sound, and you can’t focus for even ten seconds.
This very common struggle is called “meditation resistance.” And it can be really frustrating. It makes you feel like you’re “bad” at meditation or that something is wrong with you, but the truth is resistance is totally normal. You’re not failing at anything. It just means your mind is adjusting to a new way of being.
So when meditation resistance comes up, don’t panic. There are ways you can work with it and make your meditation experience more positive and comfortable. Let’s dive in.
What is meditation resistance?
Meditation resistances are mental and emotional blocks that make it hard to start or stay in a meditative state. Our minds are used to constantly engaging and problem-solving, so these resistances are our mind’s reaction to this slowing down.
These mental blocks can show up as feeling restless, distracted, and other fun emotions like being angry or doubtful. It may not be comfortable, but it’s totally normal.
Why does meditation resistance occur?
Our brains are used to fast-paced environments, so when we sit down to meditate—an activity that invites calmness and stillness—it can feel like our brains now have nothing to do. This shift can make us (or really, our minds) feel uncomfortable, impatient, and resistant.
Factors that can contribute to meditation resistance:
Discomfort with stillness: If you’re used to being active, sitting still for even a few minutes can feel like an eternity and make you feel super uncomfortable. You might get the tense urge to resist by moving, checking your phone, or even quitting altogether.
Fear of “wasting time”: It feels like we’re constantly being told that productivity is the key to success, so when we sit to meditate, it’s easy to feel like we should stop and start doing something better with our time because right now we’re “doing nothing.”
Negative self-talk: Learning a new skill can be difficult. It can be easy to think, “Ugh, I’m the worst meditator” or “There must be something wrong with me. I clearly can’t focus.” But this is very common, and it’s usually just your brain’s way of resisting something new by making you question yourself. These eight tips can help you quiet your inner critic.
Restlessness and boredom: Our minds are naturally busy and love to wander. We crave stimulation, so when there’s nothing specific to focus on, we resist by starting to feel impatient, and then start to wonder how much time has passed.
Unresolved emotions: Slowing down and looking inward, sometimes can lead to unresolved emotions and insecurities rising to the surface. This can make you feel vulnerable or be incredibly overwhelming. So don’t be too hard on yourself if this feeling of being exposed makes you want to zoom off to a galaxy far, far away.
6 types of resistances that may come up while meditating
It’s good to remember that everyone’s experience with meditation is unique, but there tends to be some forms of meditation resistance that come up more frequently:
Physical restlessness: Physical sensations, like a stiff back or itchy nose, can easily pull your focus away.
Mental chatter: Racing thoughts like planning your day or rehashing that disagreement you got into recently, but this time you end it with a real “gotcha!” zinger.
Self-doubt: Thoughts like, “Why is it impossible for me to focus?!” or, “Have I lost my ability to count to ten?!” are common.
Sleepiness: Being still is an easy recipe for dozing off instead of focusing. Especially given how tired most of us are most of the time. (These 10 anti-fatigue tips are here to help!)
Emotional discomfort: When you take away distractions, sometimes, feelings of sadness, anger, or frustration can come up and make you feel worse, which then makes you feel frustrated and annoyed with meditation. This can feel uncomfortable, leading to a desire to avoid meditating altogether.
Boredom and impatience: We are used to constant stimulation, so sitting still and focusing on your breath can feel, at times, like watching paint dry. (But did you know that boredom has six surprising benefits?)
How to overcome resistance in your meditation practice: 9 tips to find ease
Meditation resistance can make you feel like you’re “bad” at meditation and that it’s just for more evolved people with better posture. But that’s not true. Meditation is for everyone, so when you get overwhelmed, just remember that overcoming resistance is a gradual process.
Here are some tips to help you work through resistance without pulling out all of your hair.
1. Set realistic expectations
When you’re starting out, keep your expectations simple. You might aim for five minutes a few times a week. And keep reminding yourself that meditation isn’t about reaching a perfect state of peace. It’s about sitting with whatever thoughts and feelings come up and allowing yourself to be present with them. Each session will feel a little different, and that’s okay.
Try this: Set a timer for five minutes and approach meditation as a time to be curious, not perfect. Each time your mind wanders, gently bring it back to your breath without judging yourself. The point isn’t to have a mind that doesn’t wander, it’s to notice when your mind inevitably wanders and bring it back.
2. Focus on your breathing
Breath awareness is one of the simplest ways to calm a restless mind. When you’re noticing each inhale and exhale, it’s easier to keep your mind from wandering too far.
Try this: Take a few deep breaths, then let your breath settle into its natural rhythm. As you breathe, count each inhale and exhale up to 10, then start back at one. This isn’t about how many times you can get to 10, but having a steady place for your mind to focus. So if/when your mind drifts, gently bring it back to your breath and start counting again.
3. Be kind to yourself
Thoughts like, “Why do I breathe so weird?” or, “I can’t stop thinking” can make meditation feel hard. So it’s important to practice self-compassion (these five exercises can help). Remind yourself that you’re still learning, and like any skill, it takes time and patience. (Plus, even long-time meditators have these thoughts come up from time to time.)
Try this: When self-critical thoughts arise, take a moment to recognize them, then replace them with a kind reminder, like, “I’m doing my best.” Talk to yourself as if you were talking to a friend who’s trying something new.
4. Move if you need to
If sitting feels uncomfortable, it’s okay to incorporate gentle movements. Some people find that walking meditation or light stretches before sitting helps them feel more relaxed.
Try this: Before you sit down, try a few minutes of gentle stretching, focusing on areas that feel tense, like your shoulders or neck. Or, try walking mindfully, paying attention to each step and the sensation of your feet connecting with the ground.
5. Acknowledge your emotions
Meditation can bring emotions to the surface that feel uncomfortable. If you notice strong feelings like frustration, sadness, or anger, try to let them be there without judgment. Remember that emotions are natural, and they will pass.
Try this: If an emotion comes up, take a moment to silently label it. If you feel anxious, mentally say, “This is anxiety.” By labeling your emotion—notice we didn’t suggest saying “I have anxiety,”—you create a little distance, which can help you observe it without getting swept up in it.
💙 Learn how to Label Emotions with help from Jay Shetty.
6. Practice consistently
Building a consistent practice helps your mind and body get used to meditation. Over time, this regularity makes it easier to meditate without as much resistance. Consistency is more helpful than long sessions because it reinforces the habit without feeling overwhelming.
Try this: Set a small goal, like meditating for five minutes a day. Pick a time that works well with your schedule, like first thing in the morning or right before bed, and try to be consistent. As you become more comfortable, you can gradually increase your meditation time if it feels right.
7. Try different styles of meditation
If you’re struggling with one style of meditation, it can help to experiment with others. Some good options are mindfulness meditation, body scan, mantra meditation, and loving-kindness practice. Finding a style that resonates with you can make meditation feel more enjoyable. Here are seven types you can try out.
Try this: Explore different styles of guided meditation on the Calm app — there are hundreds to choose from. You might find that a gentle, guided meditation works better for you than sitting in silence. There’s no one-size-fits-all in meditation, so don’t be afraid to try new approaches.
💙 Explore our Meditation for Beginners series with Tamara Levitt, starting with a Simple Breathing Practice.
8. Use tools to create a comfortable environment
Creating a space that feels calm and welcoming can make a huge difference in your meditation experience. You don’t need anything fancy, but small touches can help you feel more relaxed and open. If you’re all about DIY experiences, here are six ideas to create the perfect meditation room.
Try this: Find a spot in your home where you feel comfortable and free of distractions. You might want to add a cushion, dim the lights, or light a candle. These small details can help make meditation feel like a treat rather than a chore.
9. Be patient with the process
Being patient with yourself is one of the best ways to overcome resistance. Each time you meditate, you’re training your mind to become more comfortable with stillness and self-awareness. The benefits might not be immediate, but they accumulate with practice.
Try this: Instead of focusing on the results, try to enjoy the process of showing up. Remind yourself that every time you meditate, you’re giving yourself a gift of rest and self-care. Let go of the pressure to reach a “perfect” state and appreciate each session for what it is.
💙 Practice Patience with this 10-minute meditation led by Tamara Levitt.
Meditation resistance FAQs
Why am I so resistant to meditation?
Our minds are used to constant stimulation, so when we sit down and try to quiet our thoughts, it can feel strange or even uncomfortable. This isn’t a sign that you’re “bad” at meditation. It’s actually a natural reaction to doing something outside your usual routine.
Resistance can also be tied to deeper feelings or emotions that meditation brings up. When we’re always busy, it’s easy to push emotions aside. But in meditation, you create a quiet space where thoughts and feelings can surface. This can bring up unresolved emotions, which may make you want to run for the hills. But try to approach this resistance with curiosity rather than frustration.
How long does it take to get comfortable with meditation?
Getting comfortable with meditation varies for everyone, and there’s no set timeline. For some, meditation starts to feel natural after a few sessions, while for others, it might take weeks or even months. The key is consistency. These 11 tips can help you start meditating daily.
If you’re feeling impatient, try not to focus too much on the end goal of comfort. Instead, focus on simply showing up, even if it’s only for a few minutes.
Can meditation resistance be a sign of deeper emotional issues?
Meditation can create a quiet, reflective space where you might notice feelings you’ve been too busy to fully acknowledge. If you’re experiencing resistance, it might be your mind’s way of avoiding thoughts or emotions that feel challenging to face.
This doesn’t mean that something is “wrong” — it simply means there are feelings or memories present that may need a little more attention and care.
You don’t have to dive deeply into these feelings if it feels overwhelming. Sometimes, just acknowledging that a feeling is there without trying to change it can be enough. You might think to yourself, “Anxiety is here,” or “This is anxiety.”
If you do feel comfortable though, try sitting with these emotions and observing them with compassion and patience. But if any thoughts or feelings feel too intense to manage alone, consider reaching out to a therapist or counselor for support.
Why does meditation not work on me?
It’s easy to feel like meditation “isn’t working” if you don’t feel calm or focused right away. But the reality is that it can take time to notice the benefits. Meditation isn’t about achieving a specific state. It’s about learning to be with whatever is happening in your mind and body in each moment.
If you’re feeling like meditation isn’t working, try shifting your focus away from the results and onto the process. And if one style of meditation isn’t resonating with you, feel free to explore different approaches. Sometimes a change in style or technique can be just the thing you need to make the experience feel more effective and enjoyable.
Does meditation resistance go away with practice?
Yes, for most people, meditation resistance can become more manageable with consistent practice. Our mind gradually adapts to the process of slowing down, and over time, the feelings of restlessness, doubt, or impatience that once felt intense often start to soften.
This doesn’t mean that all resistance will disappear, but the more you practice, the more familiar it’ll become and the easier it’ll be to handle things that arise — like discomfort, overwhelming feelings, itches, sounds, or that annoying car honking just outside your window.
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