How to not try to hard during meditation?
Hi, I’m Ryan Zofay. As a meditation coach, I’ve worked with many newcomers, some of whom feel frustrated and wonder during meditation what to think or what to do in between breaths during meditation. Trust me, I get it—when you’re starting meditation, it’s natural to wonder “how to not try to hard during meditation” to get it right. The secret is that you don’t have to force anything but must let go.
Meditation is about letting go, not controlling. It’s about observing without judgment and allowing thoughts and sensations to flow naturally. You’re not trying to achieve a completely silent mind—you’re simply practicing presence and awareness. Today, I’ll share my top 10 tips for how to not try to hard during meditation and my secret 4 strategies on how to not try to hard during meditation. Find easy meditation strategies, rules of thumb, and tips that work so you can stop pushing too hard and enjoy the process.
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While meditation can seem deceptively simple yet surprisingly challenging, especially for beginners, if you’re sitting silently, trying to “get it right” and feeling frustrated or forcing yourself into a “zen state,” you’re not alone. Trust me, I’ve been there. For years, I overthought meditation, trying too hard to make it happen instead of letting it unfold naturally. Spoiler alert — meditation should feel easy, not like a chore.
Guided 5-minute morning mediation For how to not try to hard during meditation
As someone who teaches the power of starting your morning with mindfulness, I’m excited to share this guided 5-minute morning meditation focused on not trying too hard during your practice. Many beginners struggle with the misconception that meditation requires intense concentration to achieve a particular state of mind. My meditation guide will help you cultivate a sense of gentle ease and acceptance, allowing thoughts and sensations to come and go without judgment.
If you discover how to relax into the practice rather than forcing it, you’ll set a calm and balanced tone for the rest of your day. Discover a powerful morning routine checklist to begin your short journey to effortless mindfulness and empowerment.
Still wondering how to not try to hard during meditation? Below are a few simple reminders and 10 practical tips I share with my clients on how to not try to hard during meditation. I promise these tips will help make meditation feel less overwhelming.
Why Trying Too Hard Won’t Work
Meditation isn’t about achieving a perfect state of mind or forcing yourself to stop thinking. It’s an act of surrender, not control. When you try too hard, you may cause tension rather than relaxation. Think of meditation like holding sand in your hand — if you grip it too tightly, it slips away, but if you allow it to rest gently in your palm, it’ll stay.
If you’ve been overthinking, falling asleep during meditation, or wondering things like “what to think during meditation,” these tips will help you shift your approach.
My secret 4 strategies on how to not try to hard during meditation
1. Observe Gently, Like a Passing Cloud
Think of your thoughts as clouds drifting through the sky. Instead of getting sucked into what the clouds (or thoughts) are saying, notice them and let them pass. Labeling, analyzing, or stopping them is unnecessary—observe.
2. Accept Distractions
Your mind will wander—it’s normal and happens to everyone, no matter how experienced. When it happens, gently guide your focus to your chosen anchor (like your breath). There’s no need to feel frustrated or disappointed with yourself.
3. Don’t Force Stillness
The goal isn’t a completely silent mind; it’s impossible! Instead, focus on allowing thoughts to come and go naturally. Meditation isn’t about stopping thoughts but about changing your relationship with them.
4. Be Kind to Yourself
If you catch yourself overthinking or “trying too hard,” just smile and remind yourself that meditation is a practice. It’s okay to feel distracted or have imperfect moments—what matters is that you showed up.
what to do in between breaths during meditation?
During meditation, the moments between breaths can be valuable to your practice. Here are some approaches to maintaining focus during these intervals:
- Maintain awareness of the breath’s natural rhythm. The breath is continuous, so you can observe the seamless flow from exhale to inhale and back again.
- Focus on the “still point” or gap between breaths. Notice the brief pause at the end of each inhalation and exhalation. This can cultivate awareness of stillness within an activity.
- Focus on the area where you feel the breath, such as the nostrils or upper lip. Even when you can’t feel air moving, there’s always a sensation to observe.
- Use this moment to deepen your meditation by exploring the subtle sensations or stillness between breaths.
- What to think during meditation? If your mind wanders, gently acknowledge it and bring your focus back to your breath or the sensation at your chosen focal point.
- Some practitioners find it helpful to count breaths, which can aid concentration and prevent the mind from wandering.
Remember, the key is to remain relaxed and not try too hard. Allow your breathing to occur naturally without attempting to control or manipulate it. With practice, you’ll develop greater awareness and the ability to stay present throughout your meditation session.
Top 10 Tips how to not try to hard during meditation
As someone who has experienced the transformative power of meditation, I’m excited to share these top 10 tips how to not try to hard during meditation. Whether you’re a beginner or looking to refine your practice, these simple yet effective strategies can help you cultivate mindfulness and inner peace. By incorporating these tips into your routine, you can establish a sustainable meditation practice that fits seamlessly into your daily life. Let’s explore these practical techniques to make meditation accessible and enjoyable.
1. Start Small — Just 2 Minutes is Enough
Begin with just two or five minutes per day. There are no awards for meditating longer. When you’re starting, short sessions prevent you from feeling overwhelmed. Ease into it, and build from there.
2. Focus On Your Breath, Not Perfection
Your breath is your anchor, always available and reliable. The goal isn’t to have “perfect” breaths but to notice them. If your mind wanders, gently return to observing your inhale and exhale without judgment.
3. What to Do Between Breaths during meditation
Have you ever wondered, “What do I do in between breaths during meditation?” The answer is simple — just be. Don’t overanalyze the pause between breaths. Notice your body’s natural rhythm and allow yourself to rest in the moment without effort.
4. Get Comfortable
If your body feels stiff or uncomfortable, it’s hard to relax. Sit naturally, even if that means using a chair instead of sitting cross-legged on the floor. Pro tip: use a cushion or back support to ease tension.
5. Allow Thoughts to Come and Go
Meditation isn’t about stopping your thoughts but changing your relationship with them. Picture your thoughts as clouds floating by — you don’t need to chase them.
6. Don’t Stress Over Falling Asleep
If you’re dozing off during meditation, don’t beat yourself up. This often means you’re genuinely relaxing — and that’s a win. Try meditating earlier in the day or sitting upright next time to stay awake.
7. What to Think During Meditation? Nothing!
I hear a common question: “What do you think about during meditation?” The answer? Ideally, nothing specific. But if your mind wanders, it’s okay. Gently guide your focus to your breath, a mantra, or the present moment.
8. Acknowledge Strong Feelings Like Crying
Crying during meditation can happen, and it’s completely normal. Meditation often brings emotions to the surface that you may have been suppressing. Allow yourself to feel without judgment — it’s all part of the process.
9. Seeing Colors or Shapes? Don’t Overthink
Some ask, “Why am I seeing colors or even an eye during meditation?” Experiences like these are unique and can stem from deep relaxation or heightened awareness. Observe these phenomena without trying to interpret them too much.
10. Practice Self-Compassion
Above all, be kind to yourself. Meditation is a practice, not a performance. There’s no “right” or “wrong” way. Each session is an opportunity to show up, whether you feel peaceful or distracted.
Falling asleep during meditation?
Falling asleep during meditation is a common experience, especially for beginners. However, there are several strategies you can employ to stay alert and focused during your practice:
- Choose the right time and place. Meditate when you’re naturally more alert, like in the morning. Avoid meditating in bed or lying down. Find a comfortable seated position, preferably not too close to your bed.
- Create an environment conducive to wakefulness. Open a window for fresh air. Ensure the room isn’t too warm. Consider meditating with eyes slightly open.
- Prepare your body and mind. Stay hydrated. Avoid meditating on a full stomach. Do light exercise or stretching before meditating. Splash cold water on your face.
- During meditation, maintain proper posture with a straight spine. Practice deep, conscious breathing. Focus on the top of your head to feel more alert. If you notice sleepiness, take a few deep breaths or adjust your posture.
- Adjust your practice. Try shorter, more frequent sessions. Experiment with walking meditation. Alternate between sitting and walking meditation.
Occasional dozing off during meditation during meditation is normal and not a cause for concern. If it persists, gradually implement these techniques to find what works best.
Are you crying during meditation?
Crying during meditation is an ordinary and everyday experience that many practitioners encounter. It’s often seen as a positive sign of emotional release and increased self-awareness. Here’s what you need to know about crying during meditation:
Why It Happens
- Emotional release: Meditation can provide a safe space for suppressed emotions to surface and be released.
- Increased self-awareness: As you become more in tune with your inner self, you may uncover deep-seated emotions. Discover how reflection life skill enables increased awareness.
- Stress relief: Meditation acts as a stress-buster, releasing pent-up tension through tears.
- Spiritual awakening: Some experience tears as part of a spiritual breakthrough or connection. Often seen during spiritual life coach sessions.
Benefits of Crying During Meditation
- Emotional cleansing: Tears can help release unresolved emotions and stress.
- Increased self-awareness can lead to a deeper understanding of oneself.
- Healing: Crying can be cathartic and aid emotional healing.
- Gratitude: Some experience a profound sense of thankfulness after emotional release.
How to Handle It
- Allow the tears: Don’t suppress or encourage crying; let it happen naturally.
- Practice acceptance: Embrace the experience without judgment.
- Be patient: Emotional release may continue for some time; it’s part of the healing process.
- Seek support: Consider talking to a therapist or meditation teacher if crying becomes overwhelming or persistent.
Crying during meditation often shows progress in your practice and personal growth. It’s a natural part of the journey towards greater self-awareness and emotional balance.
Are you seeing visions during meditation? Meaning & Insights
As a meditation coach who has experienced profound personal transformation, I’m excited to share insights on the various phenomena that can occur during meditation. While intriguing, these experiences, from seeing colors during meditation to seeing an eye during meditation, should be viewed as natural occurrences along your meditation journey rather than goals to be achieved. Remember, the essence of meditation lies in cultivating awareness and presence, not in chasing specific sensations or visions.
Meaning of visions during meditation:
| Experience | Meaning | My Insights |
|---|---|---|
| Visions during meditation | Manifestations of the subconscious mind | These can be manifestations of your subconscious mind. Observe them without attachment, allowing them to come and go naturally. |
| Seeing an eye during meditation | Opening of the third eye or increased intuition | This may represent the opening of your third eye or increased intuition. Stay curious but don’t become fixated on the meaning. |
| Electric feeling during meditation | Energy movement or heightened awareness | This may represent the opening of your third eye or increased intuition. Stay curious, but don’t become fixated on the meaning. |
| Magnetic pull during meditation | Deep relaxation or altered state of consciousness | This sensation can indicate deep relaxation or entering altered states of consciousness. Allow it to happen without resistance. |
| Feeling energy in hands during meditation | Energy activation or chakra balancing | It is often a sign of energy movement in the body. Embrace it as a natural part of the process, but don’t seek it out. |
| Rapid eye movement during meditation | A shared experience that may relate to energy centers in the body. Acknowledge it and return to your meditation focus. | The transition between wakefulness and sleep |
| REM during meditation | Similar to rapid eye movement | As above, this is a natural occurrence. Continue with your practice as usual. |
| Twitching during meditation | Release of physical or emotional tension | Like REM sleep, this can indicate a state between wakefulness and sleep. It’s normal and not a cause for concern. |
| Seeing white light during meditation | Spiritual awakening or heightened awareness | Sometimes interpreted as a sign of spiritual awakening. Regardless, maintain your focus on the present moment. |
While these experiences can be exciting aspects of meditation, it’s crucial to remember that they are not the goal. The actual benefits of meditation come from consistent practice, regardless of what you see or feel during your sessions. Stay focused on cultivating awareness, presence, and stability in your practice and daily life.
Are you seeing colours during meditation? Uncover the meaning & insights:
Next, we’ll explore insights into the various colors people may see during meditation. While often mesmerizing, these experiences should be viewed as natural occurrences along your meditation journey rather than goals to be fulfilled. Remember, the meaning of meditation lies in acquiring awareness and presence, not in chasing specific sensations or visions.
Visions during meditation meaning:
| Color/Experience | Meaning | My Insight |
|---|---|---|
| Seeing colours during meditation | It can indicate more profound meditation and connection with one’s energy centers or chakras. | Observe these colors without attachment. They’re signs of progress but shouldn’t become the focus of your practice. |
| Seeing purple during meditation | Seeing the color purple during meditation is often associated with the crown chakra, representing spiritual connection and higher consciousness. | This can signify a deepening of your spiritual awareness. Use it as motivation to continue your practice, but don’t become fixated on recreating the experience. |
| Seeing blue color during meditation | Seeing blue color during meditation is linked to the throat chakra, representing communication and self-expression. | This may indicate you’re becoming more in tune with your authentic voice. Consider journaling after meditation to explore any insights. |
| Seeing white light during meditation | Often associated with purity, enlightenment, or connection to universal energy | While inspiring, remember that the absence of this vision doesn’t diminish the value of your practice. Focus on the peace and clarity that meditation brings. |
| Seeing green color during meditation | Seeing green during meditation is connected to the heart chakra, representing love, compassion, and healing. | Often associated with purity, enlightenment, or connection to universal energy. |
| Seeing indigo color during meditation | Associated with the third eye chakra, representing intuition and inner wisdom. | This may indicate a heightening of your intuitive abilities. Trust your inner guidance more in daily decision-making. |
| Seeing yellow color during meditation | Linked to the solar plexus chakra, representing personal power and confidence. | This could signify growing self-assurance. Use this energy to tackle challenges in your life with renewed confidence. |
| Flickering light during meditation | While interesting, don’t chase this experience. Instead, use it as a sign to deepen your focus on your chosen meditation object gently. | This could signify emotional healing or opening. Use this as an encouragement to cultivate more self-compassion in your daily life. |
In summary, seeing colors during meditation can be engrossing, but such experiences are not the goal. The actual benefits of meditation come from consistent practice, regardless of what you see or feel during your sessions. Stay focused on cultivating awareness, presence, and stability in your practice and daily life. These colors and visions are simply signposts along the journey, not the destination itself.
More thoughts on how to not try to hard during meditation
Focus on Your Breath
Your breath is a powerful anchor. Sit comfortably, and notice the feeling of your inhale and exhale. Tune in to the subtle rise and fall of your chest or belly.
Body Scan Meditation
This is one of my favorite practices, especially for beginners. Close your eyes, and mentally scan your body from head to toe. Notice sensations—like tension or tingling—without trying to change anything.
Use Guided Meditations
A guided meditation can relieve the pressure when you first start. It gives you gentle pointers to stay present so you don’t feel lost. Apps and online videos are a great place to start.
5-Minute Guided Morning Meditation with Ryan Zofay
Learn how to stop overthinking and relax in your meditation practice.
Hi, I’m Ryan Zofay. You’re in the right place whether you’ve just started meditating or simply looking for ways to manage stress better. Meditation doesn’t have to feel like hard work. Trust me—it’s about letting go and not over-efforting. Together, we will spend just five minutes shifting your mindset and teaching you to release the need to “try too hard” when you meditate.
Why Meditation Isn’t Meant to Be Perfect
First, meditation isn’t about stopping all your thoughts or sitting perfectly still. It’s about allowing yourself to be. If your mind wanders, that’s okay. If you feel restless, that’s okay, too. What matters is showing up and being kind to yourself in the process.
When we try too hard during meditation, we create tension—the opposite of what we’re trying to achieve. Relaxing and easing into the present moment makes room for calm, clarity, and a sense of inner balance.
Are you looking for more tips or guided meditations? Check out my 5 minute morning meditation guide , how to practice mindfulness guide, somatic breathwork along with a powerful morning routine to complete your practices. I’m here to help you build a practice that feels good and is sustainable. Remember, meditation is not about “doing” it—it’s about simply being.
Let’s Begin Your 5-Minute Practice
- Find Your Space
Sit comfortably, whether it’s on a chair, a cushion, or even your bed. Close your eyes gently, or keep a soft gaze a few feet ahead.
- Take A Few Deep Breaths
Breathe through your nose for four counts, hold for four counts, and slowly exhale through your mouth for six counts. Feel yourself sink deeper into where you’re sitting with every exhale.
- Relax Into the Moment
Remind yourself that there’s no right or wrong way to do this. Say to yourself, “I’m here. I’m present. That’s enough.”
- Focus On Your Breath, Not Perfection
Bring your attention to the rhythm of your breath. If your mind wanders to your to-do list, notice it. Then, gently guide your focus back to your breath without judgment.
- Feel Gratitude For Showing Up
After about five minutes, return to the room. Take a moment to smile and thank yourself for taking the time for this practice. Practice an attitude of gratitude and incorporate Thankful Thursday, Friday Inspirational Quotes, and daily positive affirmations for work for a growth mindset.
Takeaways
Here’s the truth—there’s no “perfect” way to meditate. Each session will look and feel different, and that’s okay. The most crucial step is simply showing up for yourself. If you approach meditation with curiosity and kindness, it will eventually become a grounding and vital part of your life.
Meditation is a skill like any other—it gets easier the more you practice it. And the good news? Showing up today means you’ve already taken a decisive step toward less stress and more ease in your life.
I’m proud of you for allowing yourself this time. Be patient, be consistent, and most importantly, be kind to yourself. You’ve got this! Take a deep breath, begin where you are, and allow yourself to grow one moment at a time.
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