Common Mistakes Beginners Make in Meditation and How to Fix Them
- Theresa Perry
- Nov 14
- 6 min read
Updated: Nov 21
Learning how to meditate can feel both exciting and challenging. Many beginners wonder: “Am I doing this right?” or “Why can’t I stop my thoughts?”
The truth is, everyone faces hurdles when starting a meditation practice — but most are completely normal and easy to overcome.
In this blog, we’ll explore the most common meditation mistakes beginners make and how to fix them, so you can find calm and confidence in your practice.
Common mistakes beginners make in meditation & how to fix them
OVERVIEW
1. “My Mind Is Racing”
Have you ever spun around in circles as a child? When you stop, you still feel dizzy for a while, even though you’re standing still.
If you’d like help deciding whether to begin with movement or seated practice, you may enjoy “Tai Chi vs Seated Meditation: Which is Better for Beginners?”
Want an easier way to settle your mind?
Try my free Tai Chi for Beginners video — a gentle moving meditation that helps calm the nervous system before seated meditation. Fill out your details below👇 to get your free download.
Meditation works the same way. When life is busy and we’re constantly “spinning,” our minds keep racing even after we stop. It takes time for thoughts to settle — and that’s perfectly normal.
How to Fix It
Start with a guided meditation, mantra, or breath-counting practice to give your mind structure.
Try a grounding meditation, focusing on your senses first — what you can see, hear, feel, or smell — before gently shifting to the breath.
If breath awareness triggers anxiety, choose sound as your anchor instead.
With regular practice, the “mental spinning” eases, and stillness becomes more natural.
To understand why Tai Chi is so effective as a calming practice, see my guide “The Complete Benefits of Tai Chi for Body and Mind.”
If you need some simple starting points, explore my blog “5 Easy Meditation Techniques for Beginners” for step-by-step guided options.
If you’d like personalised support or have specific challenges (stress, anxiety, trouble slowing thoughts), I offer private tailored sessions — online or in-person.
2. Physical Discomfort or Restlessness
In the past, meditators were told to stay completely still — no matter what. But these days, it’s encouraged to be comfortable and kind to your body.
If you’d like guidance on how to prepare your body for meditation, you’ll love my free Tai Chi warm-up video. It helps loosen tension, calm your mind, and make meditation easier — especially for beginners. Fill out your detail below 👇to get your free video.
How to Fix It
Sit on a chair or cushion instead of the floor if that feels better.
If you’re tired, sit upright or slightly forward to stay alert rather than leaning back.
If you prefer to lie down, some people rest one arm upright — if it drops, it’s a sign you’ve drifted off.
Stretch or move gently before meditating to release tension.
If stillness feels too hard, try walking meditation, Tai Chi, or mindful movement.
Meditation is about awareness, not endurance. Adjust mindfully, then return to stillness when ready.
If you’d like help deciding whether to begin with movement or seated practice, you may enjoy “Tai Chi vs Seated Meditation: Which is Better for Beginners?”
3. Boredom or Lack of Motivation
When we’re used to being busy, stopping can feel uncomfortable — even boring. Your mind, used to constant stimulation, may resist the quiet.
How to Fix It
Be patient — meditation is like building a muscle at the gym; progress comes with consistency.
Remember that not all meditations are the same. Choose one that fits your current state of mind or goal.
For ideas, see my post 5 Easy Meditations for Beginners.
Bring curiosity to boredom: “What happens if I stay just one more minute?”
Many beginners find that a few minutes of gentle Tai Chi helps quiet the mind before meditation. Fill out details below 👇to get your free “Tai Chi for Calm” video to try it yourself.
Meditation is about creating space — allowing whatever needs to arise, whether that’s rest, emotion, clarity, or simply stillness.
If you need some simple starting points, explore my blog “5 Easy Meditation Techniques for Beginners” for step-by-step guided options.
4. Noisy Environment
Noise and interruptions are part of modern life — and sometimes, part of your meditation. Whether it’s traffic, kids, or a neighbour’s lawn mower, distractions will happen.
How to Fix It
Let others know you’ll be meditating and ask not to be disturbed.
If home is chaotic, meditate in your car before going inside or find a quiet outdoor spot.
Use earplugs or soft background music to create a calming atmosphere.
Alternatively, use sound as your meditation object — observe tones, pauses, and distance.
Sometimes, the best approach is acceptance. Imperfect meditation is better than no meditation.
🌿 Sydney locals:
If you’d like support, guidance, and a deeply restorative experience…
You’re warmly invited to join my Monthly Mindful Movement & Sound Bath Meditation in the Hills District (Sydney). A beautiful blend of Tai Chi, gentle movement, breathwork, and soothing sound healing. Reserve your spot below👇
5. “Nothing Is Happening”
Many beginners expect instant calm or insight. When that doesn’t happen, they think they’re failing.
How to Fix It
Progress in meditation is often subtle. Look for quiet shifts:
You react less strongly.
You feel a little calmer.
You pause more before speaking.
These changes show your meditation muscle is growing — just like strength training at the gym, it takes practice before results show.
Matching Your Practice to Your Goal
Choosing the right style helps meditation feel more natural and rewarding.
Goal | Recommended Practices |
Reduce daily stress, recharge mid-day | Breath awareness, guided body scan, short mantra |
Manage anxiety or intrusive thoughts | Noting (insight), mantra, guided anxiety meditations |
Support better sleep | Body scan, progressive relaxation, guided sleep meditations |
Cultivate compassion and kindness | Metta (loving-kindness), compassion meditations |
Deepen self-inquiry and clarity | Open-awareness, Vipassana, contemplative practice |
Too restless to sit | Walking meditation, Tai Chi / Qigong, mindful movement |
You can mix and rotate these as your needs change.
If you need some simple starting points, explore my blog “5 Easy Meditation Techniques for Beginners” for step-by-step guided options.
A Simple Two-Week Beginner Plan
Try this easy plan to experiment and find what suits you best.
Days | Practice | Duration | Notes |
1–3 | Guided body scan | 10 min | Use an app or recording |
4–7 | Grounding meditation | 5–10 min | Focus on senses, then breath (or sound if breath isn’t supportive) |
8–10 | Mantra meditation | 5–10 min | Repeat a simple phrase |
11–13 | Loving-kindness (Metta) | 10 min | Cultivate goodwill for yourself and others |
14 | Reflection & choice | 10 min | Notice what felt best; repeat or combine |
💡 Try my free guided meditations on Insight Timer:
These are great companions to this two-week plan.
Tips for Long-Term Success
Anchor your practice: Pair meditation with your morning coffee, bedtime routine, or daily walk.
Track consistency, not perfection: Even 2–3 minutes counts.
Stay flexible: Adapt your practice to your energy and schedule.
Find community or guidance: A class, teacher, or online group helps you stay inspired.
Revisit your “why”: Reflect often on what meditation means to you.
Tools to Support Your Meditation Journey
If you’d like a gentle way to begin, my free Tai Chi for Calm & Focus video is perfect. It blends mindful movement and breath awareness — ideal for those who find sitting meditation difficult. Fill out your details below 👇to start now.
💫 Sydney friends — come join me in person!Experience calm and connection at my next Mindful Movement & Sound Bath Meditation session. We blend mindful Tai Chi movement with the soothing sounds from Tibetan singing bowls, handpan, and chimes.
Reserve your spot below 👇
If you prefer a more personalised experience, I also offer private online meditation sessions tailored to your specific goals and needs. These one-to-one sessions are ideal for beginners or anyone seeking deeper guidance.
📧 To book or enquire, email info@theresaperrywellbeing.com.
Science-Backed Support
A recent study in 2021 by PLOS-1 found that using a mindfulness meditation app for just 10 minutes a day over 8 weeks significantly reduced stress and negative thinking — even for beginners. (Source: PLOS-1)
Apps like Insight Timer offer thousands of free guided meditations, making them an easy, accessible way to stay consistent.
💡 Try my free guided meditations on Insight Timer:
Conclusion: Your Meditation, Your Path
Meditation isn’t a one-size-fits-all formula. It’s a personal journey — and the right practice is the one that feels meaningful to you.
Whether you’re taking your first mindful breath, trying Tai Chi for calm, or joining a sound bath meditation, every moment counts.
✨ Want help to get started? — fill out your details below to download your free Tai Chi for Stress Relief & Calm video, or join me in person for a Mindful Movement & Sound Bath Meditation session. 👇
Want to go deeper? Read my Tai Chi pillar post for a full overview of its physical, mental, and emotional benefits.
Prefer one-on-one guidance?
I offer private online meditation and Tai Chi sessions, tailored to your goals and experience level. Email info@theresaperrywellbeing.com to book.
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