Meditation Challenges Every Beginner Faces: 3 Things I’ve Learned from 10 Years of Meditation
What are the challenges of meditation?
From constantly second-guessing yourself, to encountering a restless mind—the struggles of meditation can be endless and maybe you find yourself asking, ‘why is meditation so challenging?’.
It took me years to truly understand the practice, but once I did—everything changed. My scattered attention became focused. My busy mind became clear. My anxiety transformed to feelings of security and calm (I could keep going, but I think you get the point).
Meditation changed my life so much that it even inspired me to become a meditation coach to help others experience the same transformation. I know how frustrating it can feel in the beginning, and I don’t want you to waste more time feeling overwhelmed or stuck. I’m here to help you overcome your meditation struggles—with just a few simple tips, you’ll be on your way to experiencing the wonderful benefits meditation has to offer!
Hey there! I’m Rebecca!
I’m a meditation and mindfulness coach obsessed with helping others learn how to effectively meditate so they can improve their overall well-being. Let’s just say after leading 1,000 sessions, I know what works!
Today, we’re exploring the following:
let’s learn about the top three challenges in meditation
you’ll receive multiple solutions for each meditation challenge to get you going
let’s discuss real life examples of meditation benefits from my personal clients
you’ll learn how to start and create a sustainable practice that you actually enjoy
Once meditation clicks, it will elevate every part of your life. So, let’s get into it!
Meditation Challenge #1: Restlessness
I didn’t notice how restless I was until I sat in meditation. At first, it was uncomfortable to sit with all that restlessness—I had itches, twitches and couldn’t stop squirming in my seat. It often took a full 10 minutes just to settle into stillness and silence. But over time, that discomfort began to fade and something truly magical started to unfold. Ten minutes of struggle turned into seven, then five—and then one day, as soon as I sat down, I immediately felt comfortable. This took patience, consistency and gentle effort, but it’s possible. Many beginners experience the same restlessness and give up too soon—but I’ve got some tips to help you move through it.
Meditation Solution: Take Breaks From Constant Stimulation and Start Small
Let’s face it, we live in an era of information overload, which keeps our nervous system continuously activated. As someone who was used to constant activity, it took time for me to get comfortable sitting still—without reaching for distractions or checking my phone. But this is exactly how we train our attention and learn to calm impulsive habits. Also, we tend to want things now, which has decreased the value of things that take time and meditation takes time.
With all of this against us, the best way to ease into meditation is to do two things:
Make a conscious effort to take mindful breaks from constant mental stimulation, including social media and group activities or tasks. This looks like brief pauses in your day to sit and do one thing at a time or nothing at all (rest is just as important as doing).
Start small in meditation. Sit in silence for five minutes and then seven. Once seven minutes feels like nothing, go to ten minutes. I promise you, overtime you’ll feel a strong pull towards stillness and gone will be the days that five minutes felt like an eternity. This process might feel uncomfortable at first. However, with consistency, your nervous system will begin to adjust and the restlessness will gradually fade. Over time, you’ll start to notice a growing sense of peace and presence arise.
Me googling, ‘why is meditation so hard?’
Meditation Challenge #2: Lack of Knowledge
As someone who’s been meditating since 2016, I would say lack of education is the number one thing preventing you from advancing in meditation. Many beginners are overwhelmed with all the options out there (I was one of them), they feel unsure if they’re meditating correctly (this was also me) and without proper guidance, frustration can lead to giving up before experiencing the benefits of meditation (I’m too stubborn to give up—so this wasn’t me). Ugh, I know it’s tough out there for the beginner and I feel for you. If you find yourself asking, ‘What am I doing wrong in meditation?’ let’s talk about why you should sign up for a long-term meditation program or find a teacher you love to work with to help you through the learning curve and finally get meditation right!
Solution: Seek Guidance from a Meditation Teacher or Join a Group Program
When I first tried meditation, I turned to YouTube for guidance. Before I knew it, I was staring at a candle and chanting Buddhist mantras—without really understanding what a mantra even was. Honestly, I had no idea what I was doing. Then came the game-changer: I joined a one-month meditation program in Bali, guided by an experienced teacher. It wasn’t until I immersed myself in that structured program that everything finally clicked. If you’re serious about creating a practice that works, consider working with a meditation coach asap.
Or enroll in a group meditation program to learn effective techniques that align with your well-being goals. This will save you a lot of time and frustration—believe me! (I have a 4 or 12 week meditation program if you want to check it out!)
Meditation Challenge #3: Inconsistent Routine
I’ll be the first to admit, establishing new habits are challenging, especially when life is busy. However, if you’re not consistent with your practice, you will not see results. Starting a meditation practice is not a one-and-done thing. I want you to think of this as a long-term commitment that eventually becomes a part of your lifestyle. I know it can feel like another thing to add to the to-do list. But, we have to think about this differently. Slowing down, pausing and becoming present is the BEST LIFESTYLE change you can make. Meditating will improve every part of your life—your relationships improve, you’re happier, your mind is quieter, you deal with challenges better, your communication is more clear. Again, the benefits are endless and I could go on forever. So, let’s talk about how to be inconsistently, consistent.
Solution: Be Inconsistently, Consistent
When I first started meditating, my practice was all over the place—I meditated once one week, skipped the next, then meditated three times the following week. But, even though I was irregular, I was consistent and over time, I began to notice an inner shift—I felt calmer, more present and in tune with myself. Life felt different. This positive change motivated me to meditate more regularly. I even started to naturally gravitate toward my practice. As time continued, I found a rhythm that worked for me and I knew my practice was working because I felt present and connected to myself for the majority of the day.
Also, as a meditation teacher, I’m never one to say, ‘You must meditate everyday.’ One thing I would say though is, more meditation in the beginning is better, but the most important thing is that you are consistent, even if that’s once every other week. The key is to allow yourself to be inconsistently, consistent (without guilt or feeling that you’re not doing enough or have to be perfect and meditate everyday—let that all go). Instead, feel great about what you are doing—just keep coming back to your practice, even if you miss a few days and you will see results.
The Benefits of Mindfulness Meditation
If you’re still unsure whether meditation is worth incorporating into your routine, consider these five real-life benefits of mindfulness meditation that my personal clients have expressed.
1. Reduced Stress and Anxiety
“I’m able to manage my negative emotions more effectively. It’s a workout for my mind; a body and soul maintenance. I’m thinking less about negative thoughts and self-talk. I feel more peace towards uncertainties.”
This is a client who started to see results after one month meditating together. Meditation helps regulate the body's stress response, reducing cortisol levels and promoting a sense of calm. We practiced mindfulness meditation once a week, which significantly decreased her anxiety and helped relieve internal stress.
2. Improved Focus and Concentration
“Now, I’m able to redirect my attention and accept my emotions and thoughts so they don’t take over or distract me. I feel more grounded and authentic in general.”
This client and I worked together for six months and she noticed positive changes after two sessions. Practicing mindfulness meditation enhances your ability to stay present and focused and research indicates that meditation strengthens cognitive function and helps improve attention span.
3. Enhanced Emotional Well-being
“I am much more in tune with my emotional state on a daily basis. I am able to manage my negative emotions more effectively.”
After one month of meditation, this client increased her self-awareness and worked with a non-judgmental attitude, which helped regulate her emotions. Those who meditate regularly experience greater emotional stability, resilience and an overall sense of happiness.
4. Better Sleep Quality
“At work I don’t get stressed that easily, the quality of my sleep has significantly improved! My muscles aren’t that tense (as I’m less likely to stress out).”
Struggling with sleep? This client was able to relax better after meditation and reduce his racing thoughts, which helped improve his sleep quality. Engaging in a short meditation session before bed can help calm the mind and prepare the body for restful sleep.
5. Increased Self-Awareness and Inner Peace
“My negative self-image stopped. Meditation helps me stay clam and avoid negative self-talk and thoughts of myself. It builds self-awareness and a more peaceful life.”
One of the most best benefits of mindfulness meditation (in my opinion) is the ability to develop a deeper connection with yourself. I worked with this client for three months and through a consistent practice, she became more attuned to her thoughts, emotions and behaviors, allowing her to move through life with greater clarity and purpose.
How to Start Meditating: A Beginner’s Guide
Now that you understand some common challenges in meditation and have discovered simple solutions and have read about some awesome benefits of mindfulness meditation, let’s go over how to start effectively meditating on your own:
Step 1: Choose a Meditation Style
There are various meditation techniques to explore, including:
Mindfulness Meditation (focusing on breath, sensations or thoughts without judgment)
Guided Meditation (following verbal instructions from a teacher or app)
Loving-Kindness Meditation (cultivating compassion and positive emotions)
Body Scan Meditation (bringing awareness to different parts of the body)
These are just a few examples of the endless types of meditation out there. Experiment with different styles to find what resonates with you. In my personal meditation program, I’ve combined these practices to create a comprehensive program that make it very simple and efficient.
Step 2: Set Up Your Meditation Space
Once you find a meditation you love, choose a quiet, comfortable space in your home where you won’t be disturbed. I love decorating the space with candles and other things that feel calming.
Step 3: Start Small
Begin by incorporating small moments of mindfulness throughout your day. This can take as little as three minutes:
Pause whatever you're doing
Take a few deep breaths
Notice how your body feels
Observe your current mental and emotional state without judgment
As you grow more comfortable, gradually move to shorter meditations of 10–15 minutes. Then progress as it feels good and manageable—there is no rush here.
By integrating these short mindfulness moments into your day, you cultivate present-moment awareness, which will keep you in tune with yourself and your environment. Over time, this practice naturally integrates Presence into your daily life, making it easier to prepare for longer formal seated meditation sessions.
Step 4: Focus on Your Breath
A simple and effective meditation and mindfulness technique is to focus on your breathing:
Inhale deeply through your nose
Exhale slowly through your mouth
If your mind wanders, gently bring your focus back to your breath
Step 5: Always Be Kind to Yourself throughout the Process
Meditation is about progress, it’s not about being perfect. Some days will feel effortless, while others may be challenging—and that’s okay. Practice self-compassion and keep showing up without judgment, even if that’s once a week. It’s best to embrace the journey with kindness and understanding and overtime, you will go far!
Embrace Your Awkward Meditation Journey
Starting a meditation practice can be full of challenges at first, but remember these three things: it’s important to educate yourself on how to properly meditate, restlessness or discomfort is common for beginners and it’s best to start with shorter meditation or mindful pauses and last, be inconsistently, inconsistent! By adopting these simple strategies, you can develop a sustainable and meaningful practice that improves focus, balances emotions, enhances sleep quality and so much more!
What challenges have you faced when learning how to meditate? Share your experiences in the comments below! I also share more mindfulness and meditation tips in my Mindfulness Newsletter—join to stay updated on the latest!
Rebecca Michelle | Mindfulness Coaching
As a meditation coach, my mission is to help individuals like you connect with a calmer, more present version of themselves.
If you’re ready to experience the benefits of mindfulness meditation, check out my meditation classes or apply here if you’re ready to start today! Have some questions?
