Meditation myths that are holding you back (and how to finally get it right)

Myth #1: "I have to clear my mind to meditate"

If you’re under the impression that meditation means clearing your mind and achieving total mental silence, congratulations, you’ve been sold a lie. That’s like saying you have to be perfectly calm to take a bubble bath. It’s just not realistic. Our minds are like toddler monkeys on espresso, thoughts come, go, and bounce around like there’s no tomorrow. And guess what? That’s okay.

As the incredible Jon Kabat-Zinn once said, “You can’t stop the waves, but you can learn to surf.” Meditation isn’t about forcing your thoughts into oblivion; it’s about observing them without judgment and letting them pass like clouds in the sky.

So, if you find yourself thinking, “I’m doing this wrong, I can’t focus!”. Stop right there. You’re doing it exactly right. Just notice the thought, let it go, and return your focus to your breath. Boom. Done.

Myth #2: "I have to meditate for an hour to get any benefit"

If you’re sitting there thinking, "An hour? Oh hell no, I have a life to live!" . Good news, you don’t need to meditate for a full hour to experience the benefits. Meditation doesn’t have to be a marathon, and in fact, the real magic happens when you make it a regular habit, no matter how short. Even five minutes a day can help rewire your brain to reduce stress, improve focus, and just generally make you feel like you’re winning at life.

“The best time to meditate is when you don’t have time,” says Shunryu Suzuki. Take that in. When you’re busy, stressed, and feeling overwhelmed, that’s precisely when meditation is most effective. You’re not trying to escape the chaos; you’re building resilience to it. So, start with five minutes. Set a timer. It’s better than nothing.

Myth #3: "Meditation is only for calm, spiritual people"

Okay, let’s address the elephant in the room: if you’re not a meditation-loving, patchouli-wearing, crystal-obsessed person, you might think meditation isn’t for you. Newsflash: It is. Meditation isn’t about fitting into some “spiritual guru” mold; it’s a tool to help YOU take control of your mind, calm your anxiety, and boost your productivity. If you can sit still for two minutes (you can, I promise), you’ve got this.

The late, great Ram Dass said, “The quieter you become, the more you can hear.” Meditation isn’t about turning you into some serene monk in a robe - it’s about tapping into your inner wisdom and creating space for your thoughts to settle. If anything, it’ll make you more authentic, more grounded, and more YOU.

Myth #4: "I’m not good at it, so I shouldn’t even bother"

First of all, who the hell told you you have to be good at meditation? Just like you wouldn’t expect to run a marathon the first time you lace up your sneakers, you can’t expect to be an expert meditator after one try. This is a practice, not a performance. And yes, you’ll suck at it at first. That’s perfectly normal.

But here's the thing - sucking at something is the best part of growth. Every time your mind wanders, you’re strengthening your focus muscle. Every time you get distracted and gently bring your attention back, you’re training yourself to be more present. And over time, that adds up to a whole new level of calm, clarity, and mental control.

As Thich Nhat Hanh says, “Meditation is not evasion; it is a serene encounter with reality.” So, take a deep breath, embrace the suck, and trust the process.

Myth #5: "Meditation is a quick fix for everything"

Let me hit you with some reality: meditation is NOT a magic pill. It won’t fix your career, your relationships, or your anxiety overnight. But what it will do is help you show up better for all of those things. It’s not about escaping your problems, it’s about learning how to deal with them with a little more patience, clarity, and grace.

“Mindfulness is the aware, balanced acceptance of the present experience,” says Tara Brach. When you meditate, you’re learning to be fully present, and that’s the foundation of making better decisions, managing stress, and creating a life that feels in tune with who you really are.

How to get meditation right

Alright, now that we’ve cleared up some of the myths, let’s talk about how to actually get meditation right. The first step? Stop trying to be perfect. Just start. Don’t stress about the exact method or the "right" way to do it. Find a comfortable spot, close your eyes, and focus on your breath. That’s it.

Start with small chunks of time, like 5–10 minutes. Use guided meditations if you’re a newbie. Heck, there are apps for that - don’t be too proud to use them. Keep it simple. And if you get distracted? No biggie. Just bring your attention back to your breath, again and again, until you feel like a Zen master (or until you realize you’re just human like the rest of us).

In conclusion

Meditation is a simple tool, but it’s also an incredibly powerful one when you drop the myths and embrace it as a practice, not a performance. It’s not about clearing your mind, being perfect, or meditating for hours - it’s about showing up for yourself, being present, and allowing space for your thoughts to settle.

So, what are you waiting for? Stop listening to the myths and start listening to your own damn breath. Your mind - and your life - will thank you.