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Meditation Myths That Stop Beginners (and the Truth)

Clear up five common meditation myths, from emptying your mind to needing an app, and swap each one for what is actually true.

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Many beginners quit before they really start because of an idea about meditation that isn’t true. In this lesson you clear up five of these myths, and swap each one for what is actually true.

Myth one: you have to empty your mind

You don’t. Your mind will wander, often within a breath or two. Noticing that it has wandered, and coming back, is the exercise itself. Thoughts aren’t the enemy. You learn to see them as events that come and go.

A thought bubble reading Empty your mind is crossed out in red. Beside it, a green-checked card says Notice, then come back. A chip says Thoughts aren't the enemy, and a faint bubble in the corner says A song.(opens the full-size picture)
A passing thought is not a mistake.

Myth two: there’s one best type

In fact, different types train different skills. In one large training study, different practices went with different changes. So choose a type by what you want to train, not by how popular it is. You will meet the main types in lesson 6.

A card with a star labeled One best type is crossed out and marked with a red cross. Three green-checked cards show Attention, Kindness and Calm on the move. The text says One large training study: different practices, different changes, and a chip says Choose by the skill you want.(opens the full-size picture)
Different practices, different skills.

Myth three: you need long sessions

You don’t. In one trial, adults who meditated for about ten minutes a day for two weeks improved about as much as those who did thirty. No study has found an ideal length, so start short.

A crossed-out chip says Longer is better. Two almost equal bars, 10 min a day and 30 min a day, sit under a dashed line. Text says About the same improvement, No ideal length found, and a chip says Start short.(opens the full-size picture)
Ten minutes a day did about as well as thirty in one trial.

Myth four: you need the right app

A plain timer is enough. Apps can help a little, but about half of app trials only compared them with people on a waiting list. The few trials against other good options found no clear difference.

A phone with a crossed-out label Need the right app on the left, and a stopwatch with a green check and the words A timer is enough on the right. Below, a half-filled circle says About half: compared with a waiting list, and a chip says No clear difference.(opens the full-size picture)
A timer does the job.

Myth five: you should feel calm afterwards

Sometimes you will, and sometimes you won’t. In trials, short practice changed mood only a little. So judge your first week by whether you sat down and practiced coming back, not by how calm you felt.

A smiling face labeled Calm every time is crossed out. Beside it, a week of seven days, M to S, each with a green check, sits under the question Did I practice coming back? Chips say Short practice: mood changes only a little, and Not: how calm I felt.(opens the full-size picture)
Count the days you practiced, not how calm you felt.

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Welcome back. In this lesson, you'll clear up five myths that stop many beginners before they even start, and swap each one for what's actually true.

Myth one: you have to empty your mind. You don't. Your mind will wander, often within a breath or two. Noticing that it has wandered, and coming back, is the exercise itself. Thoughts aren't the enemy. You learn to see them as events that come and go.

Myth two: there's one best type of meditation. In fact, different types train different skills. In one large training study, different practices went with different changes. So choose a type by what you want to train, not by how popular it is.

Myth three: you need long sessions. You don't. In one trial, adults who meditated for about ten minutes a day for two weeks improved about as much as those who did thirty. No study has found an ideal length, so start short.

Myth four: you need the right app. A plain timer is enough. Apps can help a little, but about half of app trials only compared them with people on a waiting list. The few trials against other good options found no clear difference.

Myth five: you should feel calm afterwards. Sometimes you will, and sometimes you won't. In trials, short practice changed mood only a little. So judge your first week by whether you sat down and practiced coming back, not by how calm you felt.

So remember: a wandering mind is part of it, short sessions count, and a plain timer is enough. Before the next lesson, pick the myth that's held you back, and write the truth next to it. Next, you'll learn how to sit.