Mindfulness 3 minute read

Debunking myths around meditation

When learning to meditate it’s not uncommon for people to give up before they’ve had the chance to properly experience the benefits that come from a regular meditation practice. All too often people quickly conclude that they’re ‘no good’ at meditation or they’re unsure whether they are meditating ‘properly’. 

With this in mind we wanted to address some unhelpful misconceptions about meditation that can make learning to meditate more challenging and frustrating than it needs to be. 

Myth #1: In order to meditate I have to stop thinking

This belief is absolutely not true and can lead to a lot of frustration when learning to meditate. Just as our eyes exist to see, and our ears exist to hear, our minds exist to think. Thinking is an automatic function that we only have partial control over, so we can’t completely stop thinking even if we wanted to! 

During meditation your mind will keep doing what it does (think!) but with practise you learn to relate to your thoughts during meditation in a way that is different than when you’re not meditating. You become better able to observe your thoughts, rather than remaining all tangled up, or fused, with them. Thoughts start to fade into the background and you’ll become much less bothered by them.

image-from-rawpixel-id-387348-jpeg

It can be helpful to know that it is absolutely natural to become distracted by thoughts during meditation. It is an inevitable part of meditating. People tend to assume that when they become distracted by thoughts that they have ‘stopped’ meditating. But losing focus, noticing that you have lost focus and choosing to re-focus is actually an integral part of meditation. 

It can be helpful to think of meditation as a three step process that is repeated over and over: 

Step 1: focus on a chosen object (e.g. your breath, body, sounds, a mantra etc.);

Step 2: lose focus (e.g. distracted by thoughts) and notice you have lost focus;

Step 3: re-focus on your chosen object - repeat!

Each of these three steps is equally important. It can feel frustrating, even boring, when you’re first learning to meditate to repeat this process over and over but it gets easier and more enjoyable the more you practise. 

 

Myth #2: “Meditation is something I need to master to make it worth doing”

When learning to meditate, people often worry that they’re not meditating ‘properly’ and they can be hard on themselves for not practicing as often as they feel they should. We encourage you to think of meditation as something that, while certainly requiring patience and persistence, does not require perfection. Simply turning up and making the effort to practice as consistently as you can is extremely beneficial. Much more so than you will, in all likelihood, think – at least initially. 

Smiling Mind - Intrepid  (118 of 81)

Studies have shown that even ‘busy’ meditation sessions, when your mind feels particularly unsettled, are still doing you good. Even sporadic moments of focus will have the effect of relaxing your body and calming your mind. 

In the words of Pema Chodron, a renowned Buddhist teacher and author, ‘In practicing meditation we’re not trying to live up to some kind of ideal – quite the opposite. We’re just being with our experience whatever it is.’ 

 

Myth #3: “Meditation will automatically make you peaceful”

Mindfulness is often associated with images of people meditating looking completely blissed out and serene, which can lead to unrealistic expectations that meditation will have this effect immediately. While meditation will, with practise, lead to a calmer, more peaceful quality of mind, when you are first learning to meditate you may find the nature of your busy mind quite confronting. This is perfectly normal. We encourage you to stick with it. Just like physical exercise gets easier and more enjoyable the more you do it it’s the same with meditation. 

image-from-rawpixel-id-378962-jpeg

At the other extreme, people also often worry about falling asleep during meditation. When we start to relax what often arises is what we’ve been keeping at bay. For many people who lead busy lives this can be overwhelming fatigue. Feeling sleepy during meditation is not a bad thing, it’s simply your body relaxing and communicating with you - telling you it needs more rest! If you feel sleepy during meditation you might like to try taking a few deeper breaths to help re-energise you. But if sleepiness takes over that’s ok, it means you’re relaxing! Over time, with consistent practice, it becomes easier to access a state of deep relaxation while remaining fully awake and alert during meditation. Patience and persistence are key!

 

Keep at it!

Focus... lose focus... and refocus!

Intro to Mindfulness

The easiest way to build up your meditation skills is to keep practicing! Simply download the FREE Smiling Mind app, and see how you go.

All you need is 10 minutes a day to see real changes.

Latest

Moving from mental health to mental fitness, smashing the stigma

Smiling Mind, Australia’s leading digital-led, child focussed, mental health not-for -profit, has pioneered a new approa...

Mental Fitness 3 minute read

How to Practise Mental Fitness in the Smiling Mind App

Let's take a deep-dive into the new Smiling Mind App, with tips and tricks for navigating the new interface, content and...

Mental Fitness 10 minute read

Managing Teacher Burnout: A Mental Fitness Guide

Teacher burnout is one of the most pervasive challenges of working in education today.

Teachers, Self care, Mental Fitness 7 minute read

"A social media band-aid won’t stick": Smiling Mind's take on Australia's Proposed Under 16 Social Media Ban

The recent petition to ban Australian children under 16 from social media is filled with great intentions in the face of...

Parents, Mental Health, Media release, Mental Fitness 3 minute read

At home

Don’t forget Our Kids this budget, Prime Minister

Tomorrow’s budget announcement will be an important reflection of what we care about as a nation. There’s an opportunity...

Children, Family, Mental Health, Media release 3 minute read

Why a ‘Blended’ Approach to Social and Emotional Learning in Schools Can Create Greater Impact

Schools, and the educators that work within them, are in a unique and influential position. They have the ability to cre...

Children, Schools 18 minute read

Only 1 in 2 parents feel confident meeting the mental health and wellbeing needs of their child

Child mental health is declining, and only one in two parents feel confident meeting the mental health and wellbeing nee...

Children, Family, Mental Fitness 4 minute read

At Work

Empower Your Mind: How to Develop a Growth Mindset

Active learning, hard work and valuable feedback can change our brains—literally. Our intelligence is malleable and when...

Workplace, Tips & Tricks, Family 8 minute read

Leading the Way to Wellbeing: How Managers Can Counteract Workplace Stressors

Investing in workplace mental wellbeing is quickly becoming the dividing factor between a thriving business, and one tha...

Workplace, Tips & Tricks 11 minute read

The Art and Science of Compliments in the Workplace: A Comprehensive Guide

Improve mental wellbeing and team cohesiveness in the workplace by opening up communication and encouraging positive enf...

Workplace 5 minute read

At school

How to Encourage Friendships in the Classroom: A Guide for Teachers

Forging healthy classroom connections is an integral part of a child’s emotional and social learning in school. These co...

Tips & Tricks, Teachers, Students, Schools 9 minute read

Why a ‘Blended’ Approach to Social and Emotional Learning in Schools Can Create Greater Impact

Schools, and the educators that work within them, are in a unique and influential position. They have the ability to cre...

Children, Schools 18 minute read

How to set your classroom up for success when it comes to SEL to build student (and teacher!) mental fitness

Cassandra Furst is a passionate primary school teacher who creates a positive learning environment that encourages curio...

Teachers, Students, Schools 8 minute read

News

"A social media band-aid won’t stick": Smiling Mind's take on Australia's Proposed Under 16 Social Media Ban

The recent petition to ban Australian children under 16 from social media is filled with great intentions in the face of...

Parents, Mental Health, Media release, Mental Fitness 3 minute read

Children’s mental health the losers of this year’s budget

The 2025 Federal Budget has failed our children, according to Australia’s leading children’s mental health not-for-profi...

Mental Health, Media release 3 minute read

Don’t forget Our Kids this budget, Prime Minister

Tomorrow’s budget announcement will be an important reflection of what we care about as a nation. There’s an opportunity...

Children, Family, Mental Health, Media release 3 minute read