You finally try to sit still but you can’t seem to get your mind to stay still. It’s a monkey mind in there. You begin thinking of your groceries, your past hurts from a few years back, that weird look someone gave you yesterday and even random thoughts of fear pop in. Regardless there is so much going on in your mind, you may want to get up and just stop noticing all of that. If you get up, your’e not realizing the whole point of meditation – especially in the beginning is to notice.
What is your soul calling you to notice.. Why are you interested in meditation? Why did you begin this meditation practice anyways? Is it to seek mental clarity, to calm your mind, to release trauma, to love your self more, to understand the Universe, to gain insight. Whatever brings you to sit with yourself is important but not as important as what makes you stay.
In this blog post, we’ll go over the top beliefs that are limiting your meditation practice through fogging up the initial intention and tempting you NOT to stay. It’s completely normal to encounter roadblocks in your practice. When approached with the right mindset, you can transmute them as they are powerful catalysts for personal and spiritual growth. Here are 8 of some of the common obstacles stagnating your meditation practice and the spiritual implications of each:
- Restlessness
- Difficulty Focusing
- Expectations
- Physical Discomfort
- Judging the Experience
- Getting distracted by thoughts
- Frustration with the pace of progress
- Fear of Facing Emotions
Restlessness or Agitation: Spiritual Growth through Patience
The practice of meditation invites us to sit with the discomfort and resistance that arise when we stop “doing” and simply “be.” Discomfort in meditation looks like feeling fidgety, anxious or having the urge to quit. This normally happens when the mind and body are not used to slowing down. It may also be a sign of accumulated tension or stress. By sitting through restlessness, we are forced to confront our attachments and the tendency to avoid discomfort, which is often rooted in our fears or unexamined beliefs. You are being invited to learn patience and surrender.
Practical Tip: Begin with short sessions like 5 – 10 minutes of practicing mindfulness in the body, noticing sensations without judgement.
Through persistent practice, you will begin to understand the nature of our attachment to action and control. This process reveals the underlying truth that peace and presence are always available, even in moments of agitation. Once we learn to surrender to the present moment.
Difficulty Focusing – Facing the Chattering Mind
The incessant nature of the ego mind comes to the surface during meditation. Your ego may be constantly caught in the web of thoughts, desires and fears. The inability to focus points to the lack of control over the mind with the tendency to identify with thoughts. Here is where we meet the heart of so much spiritual suffering. You may experience a wandering mind making it feel impossible to stay focused in the present moment. Just like a child, you have to guide your mind through the process with love. Meditation is a practice that strengthens focus over time.
Practical Tip: Using techniques like counting breaths or repeating a mantra will help anchor your attention.
By gently guiding the mind back to its object of meditation, we cultivate awareness and develop greater control over our thoughts. Over time, this helps in breaking the illusion that we are our thoughts. This realization is a spiritual awakening—recognizing that we are not the fluctuating mind, but the awareness that observes it.
Expecting Immediate Results: Letting Go of the Desire of Quick Fixes
Contrary to popular belief, when we meditate we are not “trying” to achieve something but rather allowing ourselves the luxury of experiencing whatever arises in the moment. Expectation can block us from being present with the practice as it is, preventing us from experiencing the spiritual depth available in the here and now. This air of expectation is marked by feeling disappointed when the practice doesn’t instantly lead to profound peace or relaxation.
Practical Tip: Show up consistently with the receptive intention ‘I allow what is.’
The desire of immediate results can be a form of attachment to outcome and control. Our ego is reflecting its deeper yearning for validation, progress, or some form of external reward, rather than embracing the process itself. True transformation lies in the shift from goal-oriented meditation to profound connection with the present moment.
Physical Discomfort: The Body is a Gateway to Awareness
I always refer to the body as a quantum computer. It truly is the highest piece of technology we have to date! Our body communicates with us through pain, sensation, circulation, pleasure and even discomfort. When I first began meditating regularly, I was in awe and angered by what my body was communicating. It is clear that through stillness and learning to sit with the physical discomfort, the emotional and mental discomfort that we avoid in every day life come to the surface. During your meditation you are being called to turn toward your deep body sensation and discomfort.
Practical Tip: Adjust your body posture to be more comfortable – using cushions, chairs or even lying down. Connect consciously with your body via a Body Scan Meditation.
Learn more about this meditation style – here.
Physical discomfort during meditation often brings us face-to-face with our attachment to comfort and ease. On a spiritual level, this highlights how deeply we identify with the body and its sensations AND just how much we seek pleasure and avoid pain. Over time, you can develop the ability to witness discomfort without being overwhelmed by it – deepening your sense of inner peace.
Judging the Experience: Move Beyond the Ego’s need to CONTROL
Tied to the belief that there is a “right” or “wrong” way to meditate, the immature ego seeks to limit the spiritual depth of the practice. In this case, your ego is a party pooper with your meditation practice. Its okay, you’ve been conditioned to judge your experiences, actions, appearance and more. Your first meditation session isn’t exempt from this. However, your first meditation session invites you to ACCEPT.
Practical Tip: Embrace a beginner’s mindset to accept that all thoughts and feelings are part of the practice. Meditation is NOT about achieving a particular state – it’s about being present with whatever arises.
Letting go of judgment fosters acceptance and humility. You’ll begin to realize that there is no “perfect” way to meditate—there is only the present moment, as it is. Carry this non-judgmental attitude into other aspects of life. Allowing you to cultivate more compassion and understanding toward yourself and others.
Getting Distracted by Thoughts: Recognizing the Nature of the Mind
Your mind is a TOOL. A tool for thinking, abstracting, understanding, planning, organizing and reconstructing. When you sit still this tool is continuing to work – even on break! Thoughts keep popping up, making it hard to stay focused on your breath or the present moment. Yet there is an opportunity for you here. The act of getting distracted by thoughts gives you the chance to observe the nature of the mind. The mind is not static—it is fluid, constantly changing, and filled with transient thoughts. Your job is to notice that they aren’t you.
Practical Tip: Rather than trying to suppress or eliminate thoughts, gently notice them, label them (e.g., “thinking” or “planning”), and bring your attention back to the present moment. Over time, your ability to maintain focus improves.
Recognize that you are not our thoughts, but the awareness that observes them. I share more on how meditation helps us return to this awareness in a previous post – read here. You are seeing the impermanent nature of mental phenomena. This gives you the opportunity to connect with your true self – the consciousness BEYOND thought.
Fear of Facing Emotions : Opening to the Heart
Inner resistance is the #1 obstacle that comes up during meditation with myself and Reiki clients. It not unusual that intense emotions of sadness, anger or fear arise during meditation. The practice tends to bring up suppressed or ignored emotions straight to the surface. On a deep level, this reflects the ego’s desire to avoid vulnerability, authentic truth and unresolved emotions. The spiritual growth that meditation brings often involves embracing emotional wounds by giving yourself the space to observe and process emotions without overwhelm or judgement.
Practical Tip: Approach emotions with curiosity rather than resistance. Acknowledge and allow the feelings without judgment. If it feels too intense, it’s okay to take a break and come back to the practice gradually.
When we face our fears and uncomfortable emotions, we can open our heart and connection to our TRUE nature which is love, compassion and peace. The emotional resilience that comes over time is priceless. It’s one of the many fruit a consistent meditation practice bears. Sit and welcome whatever comes up because it is a gateway towards spiritual freedom and authenticity.
Notice Your Soul through Meditation
Meditation isn’t just about carving out time in the day—it’s about integrating mindfulness into every aspect of life. Every moment offers the opportunity to be present and aware. This new version of your Soul evolution is asking for you to be patient and compassionate towards yourself. The obstacles you face along the way are a natural part of the journey. You are not alone. By acknowledging these challenges and approaching them with compassion, you’ll gradually build a more fulfilling and sustainable meditation practice. Keep coming to the cushion, even when things feel tough – because in the darkness that’s when the stars shine the brightest and where the seed germinates.
In the words of my fav Buddist Teacher, That Nich Haht, “Don’t just do something. Sit there.”
Till the next one ~ Sai 🦋
To learn more about different meditation styles and the spiritual impact of meditating, check out my e-book How to Meditate like a Goddess: Awaken your Inner Divinity – click to learn more
