Meditation Challenges: Overcoming common obstacles

by | Nov 14, 2023

Embarking on a meditation journey can be a transformative experience. However, like any new endeavor, it’s not without its challenges. In this comprehensive guide, we’ll explore common meditation challenges and provide practical solutions to help you maintain a consistent and effective meditation practice.

Table of Contents

Difficulty Focusing

One of the most common meditation challenges is maintaining focus. Distractions, wandering thoughts, and restlessness can all interfere with your meditation practice. Overcoming this challenge involves understanding that distraction is a natural part of the meditation process. Techniques such as mindful breathing, guided meditations, and focusing on a mantra can significantly improve your concentration over time.

Physical Discomfort

Many beginners experience physical discomfort during meditation, such as soreness or stiffness. To mitigate this, focus on finding a comfortable meditation posture. You don’t have to sit in a traditional cross-legged position; choose a posture that feels natural for your body. Using meditation cushions or chairs can also help provide the necessary support and comfort.

Time Management

Finding time for meditation in a busy schedule can be challenging. However, it’s important to remember that even short meditation sessions can be beneficial. Start with just a few minutes a day and gradually increase the duration. Scheduling your meditation sessions like any other important appointment can help make them a priority in your daily routine.

Emotional Challenges

Meditation can sometimes bring up unexpected emotions or thoughts. This can be daunting, but it’s a natural part of the process. Approach these moments with kindness and without judgment. If needed, seek guidance from a meditation teacher or therapist to help you navigate these experiences.

Environmental Disturbances

A noisy or chaotic environment can hinder your ability to meditate effectively. Try to find a quiet, dedicated space for your practice. If this isn’t possible, consider using noise-canceling headphones or guided meditation apps that can help create an immersive experience despite external disturbances.


While meditation challenges are common, they are not insurmountable. With patience, practice, and the right strategies, you can overcome these obstacles and reap the full benefits of meditation. Remember, the journey of meditation is as important as the destination, and every challenge is an opportunity for growth and self-discovery.

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Frequently Asked Questions about Meditation Challenges

What Should I Do If I Can’t Focus During Meditation?

It’s normal to struggle with focus during meditation. Try starting with shorter sessions and gradually increasing the duration. Techniques like focusing on your breath or using guided meditations can also help maintain focus.

How Long Should I Meditate Each Day?

There is no one-size-fits-all answer to this. Begin with what feels manageable, even if it’s just 5-10 minutes, and gradually increase the duration as you become more comfortable with the practice.

Can I Meditate Lying Down?

Yes, you can meditate lying down if it’s more comfortable for you. The key is to maintain a posture that helps you stay alert and focused.

Is It Normal to Feel Emotional During Meditation?

Yes, it’s normal to experience a range of emotions during meditation. Meditation can often bring suppressed feelings to the surface. Observing these emotions without judgment is a part of the meditation process.

How Can I Meditate in a Noisy Environment?

Find a quiet time of day or use noise-canceling headphones. Guided meditation apps can also provide a focused meditation experience in a noisy setting.

What Are the Best Techniques for Beginners to Start Meditating?

Beginners can start with simple techniques like mindful breathing, body scan meditations, or using guided meditation apps. These methods help in gradually building focus and comfort with the practice.

How Do I Know If I’m Meditating Correctly?

Meditation is a personal experience and there’s no one ‘right’ way to do it. If you’re feeling more relaxed, focused, or aware during or after your sessions, these are good indicators that your practice is effective.

Can Meditation Help with Anxiety?

Yes, meditation can be beneficial in managing anxiety. It helps in cultivating mindfulness and a sense of calm, which can reduce feelings of anxiety over time.

What Should I Do If Meditation Makes Me Feel Sleepy?

Feeling sleepy during meditation is common, especially for beginners. To combat this, try meditating in a more upright position, meditate at a time of day when you feel most alert, or try walking meditation.

What’s Next? Further Reading on Meditation

Interested in deepening your meditation practice or exploring its various aspects? Here are some valuable resources to guide you further:

  1. How to Meditate Deeply – This article offers insights and techniques for achieving a deeper state of meditation, perfect for those looking to enhance their meditation experience.
  2. Purpose of Meditation – Understanding the purpose and benefits of meditation can significantly improve your practice. This read provides an in-depth look at why we meditate.
  3. How to Get Your Mind Off of Something – Struggling with intrusive thoughts during meditation? This article provides practical tips for managing your thoughts and maintaining focus.

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