Feeling stuck when you meditate? These 9 meditation tips can help

Jun 3

Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA

Whether your mind won't settle, you lose focus, or your body is uncomfortable, these 9 meditation tips can help you navigate common struggles that come up during practice.

You’re sitting quietly, trying to meditate, and your grocery list pops up out of nowhere. Then a memory from 2015. Then a worry about an email you haven’t sent. You’re three minutes in and already convinced you’re doing it wrong.

You’re not. Mind-wandering during meditation is so common that researchers study it as a feature of the practice. A session where your attention drifts and you gently return—even 20 times over—is doing exactly what mindfulness is designed to do. The wandering is part of the work.

Still, it can feel frustrating to sit there while your brain pinballs through unfinished business. These tips are here for those moments. Think of them as practical, in-the-moment tools for when your practice feels like it’s falling apart.

9 meditation tips for when your practice feels hard

Distraction, restlessness, self-doubt — all of it is normal, and none of it means the session is a failure. These tips work best when you pick one that feels right for where you are today, rather than trying to work through all of them at once.

1. Let distraction be part of your practice

When your mind wanders during meditation, that’s when the actual training happens. Every time you notice you've drifted and bring your attention back, you're doing exactly what the practice asks of you.

Try: When you catch yourself mid-thought, take one slow breath and bring your attention back. No judgment about how long you were gone — just come back.

💙 Turn your distractions into teachers with Hey Distractions, Let's Party from the Daily Trip on Calm.

2. Try a physical anchor when needed

The breath is the default anchor for good reason. But if your breath feels too subtle to track when you're especially distracted or anxious, try swapping it out for something you can feel more easily. Physical sensation anchors can be easier to hold onto when the mind is particularly restless, though if body focus ever feels uncomfortable, sound is another option (see tip 3).

Try: Press your feet firmly into the floor and direct your full attention there. Notice the pressure, the temperature, and any subtle sensations. When your mind drifts, use that physical contact as your return point rather than searching for your breath.

💙 When the breath alone isn't enough, try a Sensory Grounding SOS meditationwith Jeff Warren to find a steadier footing in your practice.

3. Use sound as your anchor

If your breath doesn't feel like a stable anchor and physical sensations aren’t grounding you either, ambient sound is an underrated alternative. It's always there, shifting just enough to hold your attention.

Try: Without labeling or evaluating, simply listen to whatever sounds are present — traffic, birdsong, a distant conversation, the hum of a fan. When you notice you've started thinking about the sounds rather than just hearing them, gently come back.

💙 If restlessness is pulling you out of your practice, try Open Listening on Calm, a session built around using sound as your anchor.

4. Do a quick body scan to reset

If your mind is racing, your body may be holding tension that you haven't noticed yet. A short body scan can interrupt that cycle and bring you back into the present.

Try: Starting at the top of your head, slowly move your attention down through your body. Shoulders tight? Jaw clenched? Simply observe, breathe, and move on. This doesn't need to take more than two or three minutes.

💙 Explore a Body Scan on the Calm app to ease restlessness and tune in to your body.

5. Open your eyes (yes, really)

Keeping your eyes closed isn’t the only way to meditate. For some people, especially those who feel spacey, anxious, or prone to thought spirals, soft-open eyes can help them stay grounded rather than getting lost in thought. Open-eye meditation is standard in many traditions, including Zen and Tibetan practice.

Try: Next time your mind starts spiraling, or restlessness kicks in, gently open your eyes halfway. Soften your gaze toward the floor. Stay there for a few breaths, then decide whether to close them again or continue with eyes open.

6. Name the thought, then let it go

Mental noting is one of the most effective in-the-moment tools in mindfulness practice. Instead of following a thought somewhere you didn’t mean to go, you’re just labeling it as it arrives.

Try: When a thought arrives, note it with a single word: "planning," "worrying," "remembering," "itching." You're naming it, not engaging with it, which creates a small but meaningful separation between you and the thought. Then return to your anchor.

💙 Practice this technique with Noting, in Calm’s Letting Go of Anxiety series.

7. Give yourself permission to shorten the session

If you're mid-practice and struggling, there's no rule that says you have to finish a 20-minute session when five minutes is all you can manage today. A shorter session done well builds more momentum than a longer one you struggle through.

Try: Set a timer for five minutes and commit only to that. When it goes off, check in: do you want to continue? If not, call it complete.

💙 Keep it quick with A Short Breather on the Calm app.

8. Move before or during your practice

Restlessness often shows up in the body as much as the mind, and asking a tense body to sit still without any preparation tends to backfire, so a few minutes of gentle movement beforehand may help. Walking meditation is a practice in its own right, not just an alternative when sitting feels hard.

Try: Before sitting, take two to three minutes to slowly roll your shoulders, stretch your neck, or shake out your hands. If restlessness persists during a session, try stepping outside for a slow, deliberate walk and focusing on the sensation of each foot meeting the ground.

💙 Step away from the cushion and try Mindful Walking on Calm.

9. Stop trying to clear your mind

A blank mind isn't the goal of meditation. Trying to suppress thoughts during a session tends to amplify them. What you're actually practicing is changing your relationship to your thoughts — noticing them without getting swept away. The mind will produce thoughts, and that’s okay. Your job is to observe without becoming a passenger.

Try: Imagine your thoughts as cars passing on a street while you sit on the pavement. You can watch them go by without jumping in. When you notice you've climbed into one and are halfway down the road, just step back out and return to the pavement.

💙 Explore Working With Distraction on Calm with Jay Shetty to reframe your practice.

Meditation tips FAQs

What should I do when I lose focus during meditation?

When you lose focus during meditation, gently bring your attention back to your anchor. This might be your breath, the feeling of your feet on the floor, or a sound nearby. A quick mental note, like "thinking" or "wandering," can help you disengage from the thought before returning.

When you're ready to come back, one slow exhale is all you need as a re-entry point. Losing focus and coming back is part of the practice. There's no need to restart or reset the timer.

How can I stay present during meditation?

A concrete anchor helps you stay present during meditation. The breath is the most common, but the pressure of your feet on the floor, ambient sounds, or a slow body scan all work just as well.

Shorter sessions can help too. Five focused minutes tend to build presence more reliably than 20 minutes spent drifting.

How do I meditate with a busy or overthinking mind?

A busy mind during meditation isn't necessarily a barrier, just something to work with. Try labeling thoughts as they arrive: "planning," "worrying," "remembering." You're naming them, not engaging with them. If focused attention feels too hard, try listening to ambient sounds instead and letting thoughts pass in the background.

What helps when I feel restless during meditation?

If you’re feeling restless during meditation, there’s usually a physical component. A few minutes of gentle movement before you sit can help settle your nervous system.

If restlessness hits mid-session, try pressing your feet firmly into the floor and focusing your full attention there. Walking meditation is another option if stillness just isn't happening that day.

Should I restart meditation if I get distracted?

There’s no need to restart your session if you get distracted. Getting distracted and coming back is a normal part of meditation. Noticing your mind has wandered and redirecting your attention is the most valuable part of the whole session. It doesn't matter if it happens twice or 20 times.

Why won’t my mind stop during meditation?

Your mind doesn't stop during meditation because that's what minds do. Thoughts are constant — the goal isn't to switch them off, but to change how you relate to them. With practice, you start to notice thoughts sooner and return your attention more quickly.

How can I build a consistent meditation routine?

Consistency matters more than duration when it comes to meditation routines. Short sessions practiced daily build a stronger habit than longer ones done occasionally. Try attaching meditation to something you already do, like right after your morning coffee, before lunch, or while winding down at night. Even two to five minutes a day adds up.

Do short meditation sessions still help?

Short meditation sessions are absolutely worth it. Even a single session can improve focus and reduce stress, and research supports this even for people with no prior experience. Starting small and showing up regularly is what builds the practice over time.

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Calm Editorial Team