A Therapist’s Response to 'Meditation Isn’t My Thing'
Photo by Chelsea Gates | Unsplash
Meditation is everywhere these days—on social media, in apps, even at your local coffee shop. People say it can reduce stress, improve focus, and even make you a better person (or at least a calmer one). But if you've tried it and thought, "This isn’t for me," I get it. Maybe sitting still felt impossible, your mind kept racing, or you just didn’t enjoy it.
Before you write meditation off entirely, though, hear me out. Meditation isn't a one-size-fits-all practice. There are many types, and if one didn’t work for you, that doesn’t mean they all won’t. It’s like exercise—if cycling wasn’t your thing, you’d try jogging or weightlifting. Meditation is the same: try a different approach, and it might click.
What is Meditation?
At its core, meditation is a practice of focused attention, heightened awareness, and regulation of thoughts and emotions. While it’s often associated with spirituality, it can also be understood from a scientific perspective. Research shows that meditation can improve sleep quality, enhance cognitive function, and increase ‘feel-good’ neurochemicals like dopamine and serotonin. Let’s explore some popular types of meditation and how they can be helpful.
Popular Types of Meditation:
Mindfulness Meditation: Focuses on being present, whether it’s noticing your breath or observing thoughts without judgment. Perfect for those who want to slow down and tune in to their inner worlds.
Loving-Kindness Meditation (Metta): Cultivates compassion, starting with yourself and expanding to others. Perfect for anyone working on forgiveness or wanting to feel more connected to others.
Concentration Meditation: Focus on one object or sensation (like a candle flame, clouds, or your breath). Great for building focus and attention.
Guided Visualization: Listen to a recording or teacher to picture a peaceful scene. Ideal for those with vivid imaginations or trouble meditating on their own.
Movement Meditation: For those who find it hard to sit still, movement-based meditations like yoga, Tai Chi, or walking meditation can offer a way to get into a meditative state while moving your body.
Transcendental Meditation (TM): Repeating a mantra to quiet the mind and promote deep relaxation. Ideal for those who like structure and routine.
Body Scan Meditation: Mentally scan your body for tension or discomfort. One variation is progressive muscle relaxation, which involves tensing and relaxing one muscle group at a time. Helpful for those experiencing chronic pain or physical tension.
There’s no one "right" way to meditate. You don’t have to commit to just one type—try a few and see what fits.
Photo by Darius Bashar | Unsplash
Meditation Gets Easier with Practice
Meditation, especially for beginners, can feel like a challenge. Your mind might wander, or you may feel restless. That’s perfectly normal—and it doesn’t mean you’re doing it wrong. In fact, if you find it difficult to focus, you’re exactly the person who could benefit the most from it. Meditation is a skill, and like any skill, it gets easier over time. Start with short, five-minute sessions and build up gradually. It’s not about achieving a perfect state of peace every time—it’s about practicing awareness and being kind to yourself in the process.
If Meditation Still Doesn’t Feel Right, That’s Okay
If you've given meditation a shot and still don’t feel it’s for you, that’s perfectly fine. There are many ways to achieve a sense of heightened awareness, relaxation, and focus. knitting or crocheting can feel meditative. For others, playing a musical instrument, painting, riding a bike, or even listening to ASMR can offer a similar sense of presence and relaxation.
If you’re open to the idea, you can always return to meditation at a later point in life. Sometimes it’s about giving things a second chance when the timing is right. Who knows? Maybe someday, meditation will work for you after all (I didn’t always love peanut butter or coffee, but now I can’t imagine life without them!).
Final Thoughts
Whether you’ve tried meditation or not, remember there’s more to it than just sitting and breathing. From mindfulness to movement-based practices, there are many paths to the benefits of meditation. And if it’s still not for you, that’s okay—find what brings you peace and presence in your own way.
If you're open to exploring meditation or simply want to chat more about how it can fit into your life, I'd love to help you get started. Whether you have questions or need personalized guidance, feel free to reach out to me for a consultation. Let’s work together to find what helps you feel your best—mind, body, and soul!
by Maria Perdomo-Torres, LCSW-S, MHA, CFSW
