If the thought of sitting down to meditate fills you with anxiety, dread and uncertainty, you are not alone.  

Though you may be aware of the benefits of meditation, it can still be seen as a special skill that only monks in Tibet can master. Your mind may be full of objections: it’s too hard, it’s too boring, I don't have time, I can’t keep my mind still or I won’t be able to get it right. All these concerns are normal and understandable.

I’ve been meditating since I was a little girl. My Japanese mom taught me. Her traditional Japanese mom, born in the 18th century who only wore kimonos her entire life, taught her. Therefore, I have a different perspective than many of my peers who don’t have Asian backgrounds. 

We grew up with meditation as an organic part of life. It wasn’t something difficult, unusual or exotic. It was a normal and frequent practice, a tool for everyday life.

I have a broad and deep perspective on meditation practice. In addition to my youthful home practice, I studied Japanese tea ceremony growing up. As an adult, I studied yogic meditation as part of my yoga teacher training and I trained in Western Dharma with formal mindfulness meditation teacher training and certification.

All people can meditate. It’s as normal as prayer or other contemplative practices that are part of many cultural traditions. But, it has particular characteristics that are often misunderstood. 

Let’s examine 10 common myths that people assume prevents them from meditating.

1. “I can’t meditate”: All people can meditate. It’s simply a matter of understanding what meditation is and finding the style that works for you.

2. “I’m failing because It’s impossible to stop my thoughts”: Meditation does not require an “empty mind”. No one can stop their thoughts. It’s the nature of the mind to generate thoughts. What you can learn to manage is whether or not you get caught up or lost in thoughts.

3. “I have no time to meditate”: A micro-meditation can be as short as a minute. As with all things in life, we have time for what we decide to do.

4. “I can’t sit still to meditate”: Moving meditation is an ancient practice. Walking slowly and contemplatively is a meditation. Practicing qigong, tai chi or yoga can be a meditation. Even running can be a meditative activity.

5. “I can’t sit cross-legged or on the floor so I can’t meditate”: While images of people sitting cross-legged or on their knees on benches or floors are everywhere, this position is 100% unnecessary for a successful meditation practice.

6. “I don’t have a special meditation space”: It’s true that creating a meditation space and using it regularly boosts your meditation practice. Creating a special space reminds you to practice, provides a ritual that primes your mind for meditation and creates a space filled with calm and peaceful energy, but it’s definitely not required. Here’s how to create a space if you’re interested.

7. “Sitting and breathing is boring”: Agreed! Simply sitting and breathing can be boring, but that is not meditation. Studies even show that people who have been instructed to sit and breathe do not experience a meditative state. Focusing on the breath while sitting, however, can be a type of meditation. Notice that the mind is engaged when you focus on the breath. It’s not boring!

8. “I always fall asleep so I’m failing”: It can be very common, particularly for beginning meditators to fall asleep when they try meditation, but there are several specific things that you can do to prevent it. Read about it in this blog post.

9. “I’m worried that meditation is a religion”: Meditation, like prayer, can be part of certain religions. But, meditation itself is not a religion. Meditation may be a spiritual experience for some, but it’s not required to have any spiritual aspect. Your meditation is about your intentions for meditating.

10. “I tried meditation and I didn’t like it”: You’re right! You may not have liked whatever type of meditation that you tried. But, there are many types of meditation. And, there are styles to suit different temperaments and objectives. Before you give up, try different styles and different teachers. You may find one that suits you perfectly and then you can enjoy all those benefits that you keep hearing about. Here are 10 tips if you’re interested in getting started.

Try not to let misconceptions about meditation stop you from giving it a try.   Learning to step outside your comfort zone is the key to learning something new.  Meditation will become more natural  to you if you make it part of a daily practice.