Embracing the Natural Ups and Downs of Meditation

Meditation has natural ups and downs. Today, I don’t feel well, mentally and emotionally—and that’s okay. As humans, we go through our ups and downs, and it’s important, especially when you’re not in top form, to recognize that no one is perfect, and no one always feels their best. It’s a part of life. Because of this, as I went into my meditation today, it felt forced—like I wasn’t accomplishing what I wanted from it. This brought me to an important reminder that I felt compelled to share: you can’t always determine how your meditations will go, and you definitely won’t always feel as if your meditation has been a success. That’s just the deal. Nothing is awesome 100% of the time. Because of this, we need fluidity and understanding as a part of our practice.

When Meditation Feels Impossible

Today, as I sat down to meditate, I felt completely distracted by hundreds of thoughts racing through my brain. I was unable to connect with a greater energy and expand my consciousness. I felt disconnected from both my practice and the world around me. At first, I was frustrated and upset. But I had to gently remind myself that going into meditation with these feelings would just create an outcome that I don’t want anyway. I had to recognize that sometimes, I won’t feel up to meditating or my process won’t go as planned, and that’s okay. It’s the thought, the attempt that matters. I could at least feel a slight victory in the fact that I tried today. And some days, that’s all you need.

This experience is incredibly common, yet we rarely talk about it openly. We’re often presented with images of serene meditators sitting in perfect lotus position with blissful expressions, but the reality is that meditation can be messy, uncomfortable, and sometimes feel like a complete failure.

The Myth of “Perfect” Meditation

So, while this reflection won’t be as enlightening as others may be, I feel it’s important to remind everyone that we all have difficult days, where sitting down to meditate seems an impossible task. Life is a roller coaster, and sometimes obstacles keep us from moving forward. It’s okay to feel this way. Maybe it’s a good time to try doing a gratitude exercise (I find it can lift my spirits), but some days it just doesn’t work.

Common “difficult meditation” experiences:

• Racing thoughts that won’t quiet down
• Physical discomfort or restlessness
• Emotional overwhelm or numbness
• Feeling disconnected from your practice
• Inability to focus or concentrate
• Feeling like you’re “doing it wrong”
• Frustration with lack of progress

All of these experiences are normal and, believe it or not, valuable parts of your meditation journey.

Redefining Success in Meditation

We are all works in progress. No matter the goals we set for our life or our meditation, some days, we just don’t live up to them. We can’t always map out how things will go, and it’s the same with meditation. It’s not something you can plan out and follow to a ‘T.’ Meditations can be emotional, they can be very powerful and filled with energy, they can be frustrating, and they can be difficult to do at times. To quote the song, just let it be. Even people who meditate many times a day find there are times they just can’t connect. These make for opportunities to learn and journal when they come up. They may teach you things about yourself that you need to know.

What to Do When Meditation Feels Hard

Instead of abandoning your practice on difficult days, consider these gentle alternatives:

For racing thoughts:

• Try counting breaths from 1 to 10 and starting over
• Use guided meditations with more structure
• Practice walking meditation instead of sitting
• Try shorter sessions (even 2-3 minutes)

For emotional overwhelm:

• Allow yourself to feel whatever comes up without judgment
• Use loving-kindness meditation to be gentle with yourself
• Try journaling before or after meditation
• Consider this emotional release as part of the healing process

For physical discomfort:

• Adjust your position as needed
• Try lying down instead of sitting
• Use a meditation cushion or chair
• Focus on body scan meditation to work with the discomfort

For disconnection:

• Remember that showing up is the practice
• Use anchor phrases like “breathing in, I know I’m breathing in”
• Try meditation with nature sounds or gentle music
• Practice gratitude for your willingness to try

The Hidden Gifts of “Bad” Meditation Days

What we often don’t realize is that these challenging meditation sessions can be the most instructive:

• They teach us self-compassion: Learning to be kind to ourselves when we’re struggling
• They build resilience: Showing up even when it’s hard strengthens our commitment
• They reveal patterns: Notice what triggers difficult sessions to understand yourself better
• They humble us: Reminding us that meditation isn’t about perfection but about presence
• They deepen our practice: Working through resistance often leads to breakthroughs

Creating Space for All Experiences

The invitation is to create space for all your experiences in meditation—the blissful ones, the boring ones, the difficult ones, and everything in between. Each type of session has something to teach us.

Questions to ask after a difficult meditation:

• What was I bringing into this session? (stress, expectations, physical discomfort)
• What did I learn about my current state of mind?
• How can I be more compassionate with myself?
• What would feel supportive for my next practice?
• Is there something in my life that needs attention?

Remember, the goal of meditation isn’t to feel good all the time or to have profound experiences every session. The goal is to develop a different relationship with whatever arises in your mind and life—including the messy, imperfect, very human moments.

Your willingness to sit with difficulty, to show up even when you don’t feel like it, and to be honest about your struggles is actually a sign of a mature and deepening practice. You’re not doing it wrong; you’re doing it exactly as it needs to be done.