Meditation misconceptions: debunking the myth of "stopping thoughts"
At Practical Meditation, one of our key focuses is breaking down the common barriers that prevent people from meditating. And one such barrier is the common misconceptions people have about meditation.
So, in this blog I want to address one of the most common and persistent of these misconceptions: the idea that to meditate ‘properly’ you need to stop your thoughts and that meditation is achieving complete mental silence, a state where no thoughts arise. This idea goes hand in hand with another of course: that if thoughts do come up when you’re meditating, that means you're doing it wrong.
If you’ve ever struggled with these ideas, trust me, you’re not alone. This is by far the most common misconception about meditation that I hear from new meditators. And we need to get to grips with this myth because it discourages a lot of people from going any further than just dipping a toe into meditation practice. This belief creates unnecessary pressure and can make meditation seem intimidating or even impossible.
So it’s really important to get the truth out there: meditation is not about stopping your thoughts. In meditation you are encouraged to observe your thoughts without judgment and return your focus to the present moment.
So, let’s have a look at why this misconception exists and how understanding the true nature of meditation can help you develop a more sustainable and enjoyable practice.
The notion of stopping thoughts probably comes from the idea that meditation is supposed to bring peace and stillness. And while meditation can foster a sense of inner calm, this doesn’t mean your mind will become completely blank. Expecting your mind to be free of thoughts is just not realistic. Thoughts are a part of the nature of the mind and will always arise.
Meditation is less about stopping thoughts and more about observing them. Rather than getting caught up in the content of your thoughts, meditation invites you to simply notice them as they arise and then return your attention to the present moment, often through a focal point like your breath or body sensations. The key is to approach your thoughts with curiosity and kindness, not with frustration or with a desire to eliminate or suppress them.
The truth is that your mind will always produce thoughts, especially when you first sit down to meditate. This is perfectly normal. The human brain is evolved to think; it’s what keeps us safe, creative, and adaptive in our daily lives. But in meditation, instead of letting your thoughts sweep you away, instead of becoming ‘lost in thought’, you practice gently bringing your attention back to your breath or another point of focus.
In fact, having thoughts during meditation is a good thing because it provides us with opportunities to practice exactly what meditation is about: awareness and non-reactivity. Each time you notice that your mind has wandered and you gently bring it back to your meditation, you’re strengthening the mental muscle of awareness. Over time, this muscle becomes stronger, and you'll find yourself becoming more present, not just in meditation but in daily life as well.
One of the most important things to remember is that noticing your thoughts is actually a sign that your meditation practice is working. It shows that you’re becoming more aware of your mental landscape. Instead of being lost in your thoughts or carried away by distractions, you're developing the ability to observe them without getting caught up in them.
This awareness is the heart of meditation. So, rather than seeing thoughts as distractions or failures, you can see them as opportunities to practice mindfulness and return to the present moment. It’s a gentle and valuable cycle: notice, return, and repeat. Each cycle reinforces your ability to stay present and reduces the power that automatic, reactive thoughts can have over you.
So how can you address thoughts when they arise in meditation without getting frustrated? Here are a few simple techniques:
Label your thoughts: When a thought comes up, try labelling it as "thinking" or "planning," "worrying," or whatever seems appropriate. By labelling it, you create a small distance between yourself and the thought, making it easier to let go and return to your breath (or other point of focus).
Visualise your thoughts: Some people find it helpful to imagine their thoughts as passing clouds in the sky or leaves floating down a stream. A visualisation like this can remind you that thoughts are temporary and will naturally come and go if you don’t cling to them.
Be kind to yourself: Rather than becoming critical of yourself for having thoughts, try adopting a compassionate attitude. Remember that thoughts are part of being human, and each time you return to the present moment, you're practicing an important skill.
Focus on the body: If thoughts feel overwhelming, grounding yourself in physical sensations can help. Pay attention to the sensation of your breath entering and leaving your body, or feel the points of contact between your body and the floor or chair. This helps anchor your attention in the present.
As you practice meditation, try to cultivate a sense of curiosity about your thoughts. You may find you can notice what kinds of thoughts come up for you most often. Perhaps they tend to relate to planning, or to remembering, or to worrying? A realisation of this kind can help you understand your mind’s habits and make it easier not to be drawn into the familiar stories these thoughts tell.
The more you practice, the more you'll see that your thoughts aren’t something to fight against or get rid of. Instead, they’re part of the experience of meditation and, in fact, have an important role to play in the process of becoming more mindful and present.
When you stop trying to suppress or eliminate your thoughts, meditation becomes much more enjoyable. You can relax into the practice, knowing that you don’t need to control your mind. You just need to observe it with openness and acceptance.
By letting go of the myth that meditation requires stopping your thoughts, you free yourself from unnecessary pressure. Meditation doesn’t have to be a struggle or a battle with your mind. When you understand that thoughts are natural and that the goal is to observe them without judgment, it’s easier to approach your practice with curiosity and self-compassion.
And this shift in mindset makes it much easier to stick with meditation over the long term. Rather than feeling frustrated or defeated when thoughts arise, you can embrace them as part of the process. In doing so, you’ll likely find that your meditation practice becomes less of a chore and more something you enjoy doing.
So, let’s recap our main points. Meditation is not about stopping your thoughts. It’s about becoming aware of them and returning to the present moment without judgment. Thoughts are natural, and noticing them during meditation is a sign of progress, not failure. By adopting a curious and compassionate attitude toward your thoughts, you can develop a meditation practice that feels both sustainable and rewarding.
The next time you sit down to meditate, remember that thoughts will come and go, and that’s perfectly ok. Your only job is to observe them and gently bring your attention back to the present moment. By doing this, you’ll cultivate greater awareness, presence, and self-compassion, both when you’re practicing and in your daily life too.