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I get asked about this quite often, that’s why I wanted to address it and share some thoughts, along with practical tips to help make meditation more accessible and enjoyable.
You're not alone if you've tried meditating and found yourself struggling to sit still or quiet the endless chatter in your head.
The good news is that meditation does not require you to have a perfectly still body or mind.
It's a practice that meets you where you are and grows with you over time.
Let's explore why restlessness and mental chatter occur and how you can embrace them as part of your journey.
Why It's Hard to Sit Still and Quiet the Mind
Sitting in silence may sound simple, but it can feel nearly impossible in today's fast-paced world.
We're constantly overstimulated.
Our lives are full of distractions—notifications, messages, requests, work, family responsibilities, etc.
We rush from one task to the next while our to-do list keeps piling up.
It feels like everybody is screaming for our attention, whether online or on TV.
When we sit down to meditate, all that mental noise rushes in.
Our minds resist slowing down.
When you try to silence your thoughts, your brain becomes louder.
That's normal. It's just your mind doing what it's used to—thinking.
We often expect too much too soon: Meditation isn't about achieving instant peace or enlightenment.
It's a practice that takes patience and persistence.
Remember, the discomfort you feel when starting is part of the process.
Restlessness and chatter are not signs of failure.
They're signs you're engaging with your mind in a new way.
Meditation Doesn't Mean Completely Stopping Your Thoughts
One of the biggest misconceptions about meditation is that it requires you to stop thinking altogether.
Meditation is about observation, not suppression.
When you just observe, you notice your thoughts without judgment.
Your thoughts are like clouds. Notice them floating by… Acknowledge them, but don't hold on to them, just as clouds pass through the sky without clinging to it.
So, ceasing all thoughts is not the goal.
The goal is to avoid getting entangled in your thoughts, no matter what they are.
Don't go into the stories of your thoughts and make them even bigger.
And even if you do, simply return your awareness to the present moment and the object of your meditation once you realize it.
Please don't beat yourself up over it. That would create or continue another story…
By redefining what meditation "should" feel like, you can let go of the pressure to have a perfectly silent mind.
Stillness is not total silence.
A wonderful teacher once likened it to a beautiful inner mountain sea presenting itself in stillness as our mind becomes more still.
Keep looking for that still mountain sea inside of you.
Practical Strategies
If sitting still and quieting your mind feels overwhelming, here are some practical steps to ease into meditation:
- Start small. Begin with just 2–5 minutes a day. Even small moments of stillness create ripples of calm that grow over time.
- Use your breath as an anchor. Focus on the sensation of your breath entering and leaving your body. Each time your mind wanders, gently return to your breath.
- Try a mantra. Repeating a mantra or simply a calming word or phrase can help ground your focus.
- Write down your thoughts. If your mind feels cluttered, take a few minutes to journal before meditating. Writing can clear mental space.
- Physical release: Gentle stretches, yoga, or a short walk before meditating can help release physical restlessness. Or try a walking meditation!
But meditation is not only about sitting still occasionally and quieting your mind…
The Purpose of Meditation
Nowadays, meditation is often recommended as a way to reduce stress, anxiety, and depression, regulate emotions, and provide physical benefits, too.
While all of these are actual benefits of meditation, they are not the true purpose of spiritual meditation.
What often happens is that someone tries meditation, sitting still, for a while, with more or less success.
Sooner or later, it becomes like a chore that we feel we "should" do but don't really "want" to do.
That's partially because we only scratch the surface when we meditate only for mental and physical benefits, and it's not fun…
Spiritual meditation is a practice you partake in with the desire to connect with God, a higher power, the universe, or a deity you believe in.
Opening your heart and strengthening your connection to the Divine happens naturally when you direct your attention to it during meditation.
You can complement that by connecting and communicating with your higher self, spirit guides, angels, and ancestors.
The more you experience such connections, the less meditation feels like a chore.
Instead of something you "should" do, it becomes something you don't want to miss in your daily life.
And it's not restricted to sitting down occasionally…
Meditation as a 24-Hour Lifestyle
In the Indian state of Tamil Nadu, a beautiful young lady once told me with a big smile: "Of course, my friend. Meditation is not about forcing yourself to sit still. Meditation is a lifestyle, 24 hours a day."
She also meant that we should not see meditation as a daily chore but rather as a joyful spiritual practice that we can explore anytime and anywhere.
No matter where you are, whenever you can take a small break, you can:
✨ Take three deep breaths and connect with your inner guidance.
✨ Bring your awareness to the present moment, the here and now.
✨ Practice conscious breathing as your anchor you can always return to.
✨ Ground yourself and feel your connection to Mother Earth.
✨ Recognize the beauty of Divine Creation all around you.
✨ Connect with your spirit guides and ask them for support.
✨ Express gratitude for what is present in your life and the current moment.
Another wonderful practice you can combine with any activity is to "remain with one," as a teacher of mine called it.
When you're doing something, try to keep your awareness and your focus solely on that one thing.
For example, when we're washing the dishes, our minds tend to wander off and think of the next thing in the future or dwell on a past event.
Washing the dishes can be very joyful when you direct not only your attention but also your love and gratitude into it.
It's ok if you need to multi-task at work but try to single-task when you can.
When you humbly stay with one, you also create space for messages and synchronicities from your spiritual guidance to come through.
Of course, that doesn't mean that you should never sit still to meditate anymore…
When you approach meditation as a 24-hour practice you still sit to be still, to be with God and your spiritual guidance.
But you do it when you want to, when you feel called to, not because you feel you have to.
Release the need to "achieve" something during meditation.
The act of showing up is already a success.
Trust that benefits will unfold naturally over time.
Conclusion
Meditation isn’t about silencing your mind or sitting perfectly still.
It’s about creating space for yourself—space to breathe, observe, and grow.
If you find it difficult, remember that every attempt is progress.
The chatter in your head is part of the process, and more stillness will come with practice.
Why not approach meditation as a playful, creative practice?
You can weave it into your daily life with the 24-hour approach and make it truly enjoyable by complementing it with spirit communication.
Connecting with your guides, angels, and ancestors can make your practice so much more fulfilling.
Guided meditations can also help you enrich your practice, but they should not be its only base.
Take a step today!
Whether it’s a five-minute breath focus, a guided meditation, or “remaining with one” while washing the dishes or so.
Your journey is uniquely yours, and every step matters. 🙏🏼
With love and gratitude,
Will
P.S. In case you've missed my free guided grounding meditation, here's the link: https://talktoyourspiritguides.com/grounding-meditation/