3 Meditation Myths That Are Keeping You Stuck
- juliegtheyogi
- 2 days ago
- 4 min read
Meditation doesn’t require a quiet mind, long sessions or special tools. Learn the truth behind common meditation myths and how to start simply.
If you’ve ever tried meditation and thought, “I must not be doing this right,” you’re not alone.
That was my experience when I first started meditating.
But as meditation became a daily habit, it slowly shifted how I started my mornings. Instead of scrolling through my phone first thing, I began turning inward — observing my breath and scrolling through my thoughts instead with more awareness.
Who doesn’t want more calm, focus and balance in life? You might go into trying meditation hoping it will help, but it’s easy to give up before you experience its real benefits. That’s because there are a few myths that make meditation seem like it has to look or feel a certain way.
As a yoga teacher and Ayurvedic yoga specialist, I see this all the time. The challenge isn’t your ability to meditate. It’s the misconceptions that make the practice feel out of reach.
Let’s clear them up.
Meditation Can Feel More Complicated Than It Needs to Be
It's common to think that meditation requires a perfectly quiet mind, long stretches of uninterrupted time and special tools. When real life doesn’t match that picture, it's easy to get frustrated or give up. Meditation is one of the first things in a self-care practice that's seen as a nice-to-have instead of a must-have.
But meditation was never meant to be another thing to get right.
It’s meant to help you return to yourself over and over again.
Myth No. 1: You Need to Clear Your Mind
This is the most common misconception about meditation — and the one that creates the most self-doubt.
Meditation isn’t about stopping your thoughts. It’s about learning to observe them without getting caught in the story.
Thoughts will arise. That’s human.
The practice of meditation is not silence. It’s space:
Between you and your thoughts
To notice without judgment
To gently return to your breath
If your mind is active during meditation, you’re not doing it wrong — you’re practicing.
Myth No. 2: You Need to Meditate 20 Minutes Every Day
While longer sessions can be deeply nourishing, they’re not required to experience benefits.
Even 1 minute of watching your breath every day can:
Calm your nervous system
Improve focus
Help you feel more grounded in your body
Studies show the significant benefits of meditation, including boosting brain function and easing anxiety and depression.
One minute of meditation is better than no minutes of meditation.
And starting with 1 minute of meditation every day is way more realistic than committing to 20 minutes.
The transformation of meditation isn’t about duration. It’s about consistency. Small moments before you start your day can create more change than a lengthy practice you struggle to maintain.
Myth No. 3: You Need Special Tools or Total Silence
Meditation doesn’t require a meditation cushion, incense or a perfectly quiet room.
It only requires one thing: presence.
You can meditate:
Sitting in your parked car in a parking lot
On a walk
At your desk
In the shower
Your breath is the steady anchor that keeps you in the present moment.
What Meditation Actually Feels Like at First
You might expect meditation to feel calm, quiet or even blissful right away. In reality, the early stages for someone learning how to meditate can bring more awareness to your own restlessness or wandering thoughts.
This doesn’t mean meditation isn’t working or that you should give up. It means you’re noticing what’s already there.
As you continue, your mind eventually learns that it’s OK to slow down. With time and consistency, the practice begins to feel more familiar, more grounding and more supportive.
There’s absolutely no rush because your meditation practice will unfold at its own pace.
A Simple Way to Begin
Meditation is a practice of honoring your mind’s intelligence and your heart’s wisdom. It’s about creating space in your life not just for productivity, but for presence.
You don’t need perfect form.
You don’t need more discipline.
You don’t need to wait until life slows down.
You just need to begin.
Try this 60-second meditation:
Close your eyes.
Inhale deeply through your nose.
Exhale slowly through your mouth.
Keep observing the breath and notice what comes up for you without trying to change anything.
Stay present for 1 full minute.
Every person who meditates started as a beginner meditator, including me. Over time, you'll fidget less and focus more, and begin to look forward to a daily meditation practice.
Your Burning Questions About Meditation
Q: Is it normal to feel distracted or restless during meditation?
A: Yes, especially in the beginning. Distraction and restlessness are common. Each time you notice your mind wandering and gently return to your breath, you’re practicing meditation.
Q: What if I miss a day (or several days)?
A: Meditation isn’t about streaks or perfection. Simply begin again the next day. The practice is always available to you, right where you are.
Q: Is meditation only for calm, quiet moments?
A: Not at all. Meditation can be especially helpful during stressful or busy periods. You don’t need the perfect environment or perfect timing — just a willingness to pause and notice.
Meditation Made Simple: Let Go of the Myths
Meditation is about showing up for yourself, even in small moments, and letting that be enough. Meditation myths can make meditation feel intimidating or like too much effort. But the truth is simple: Presence matters more than perfection, and every breath you notice is part of the practice. Let go of the myths, start where you are, and trust that consistency, not complexity, is what transforms your practice.
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