I Tried But Can’t Get Into Meditating. What Now?

There are ways to help you sink into this mindfulness approach

Jeanne Dorin McDowell

Updated September 07, 2026

A woman sitting on a couch with her eyes closed and the wrist of her arm resting on her forehead

MementoJpeg/Getty Images

Over the past decade, I’ve tried meditation no less than 50 times — with no luck. I was inspired by scientific evidence and encouragement from friends who extolled the virtues of the ancient discipline. But I repeatedly found myself unable to stick with it long enough to reap rewards. I would “sit” and inevitably quit when I became listless, bored or tired. It didn’t help that I always felt like I was doing it wrong.

Apparently, I’m not alone. A 2023 AARP survey on meditation found that 25 percent of participants ages 50+ admitted to not being patient enough to meditate, and 23 percent said they are not the type of person who meditates.

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“People are used to being constantly stimulated in their everyday lives,” says Dr. Daniel Siegel founding codirector of the UCLA Mindsight Awareness Research Center. “So initially, when they try to meditate and focus their attention inwardly or on their breath, they feel under-stimulated. It’s uninteresting. They lose energy and get bored or fall asleep.”

Worth a second (or third or fourth) try

There are reasons to give it another shot, says Dr. Richard Davidson, professor of psychology and psychiatry and the founder and director of the Center for Healthy Minds at the University of Wisconsin-Madison. One of the most well-replicated scientific findings is that meditation decreases stress which, left unchecked, can trigger an array of unhealthy symptoms both physical and mental.

“None of us can be buffered from stress, but the key is how we respond and react to challenges we inevitably confront,” Davidson says. When we encounter a stressful event, the hormone cortisol is released, mobilizing the brain and body to gather resources to deal with challenges.

The problem is that when the stressful response is prolonged over days or even months, cortisol levels stay elevated, exciting neurons in the brain for a prolonged period. This can damage those cells. “Meditation can change the course of this process,” he adds.

Research suggests meditation may help slow age-related changes in the brain and reduce some markers of inflammation.

Tips for trying meditation again

If you’re having trouble, here are some suggestions from the experts to overcome meditation resistance.

Start small and be consistent. There is no established “minimum dose” but most studies show benefits with 10 to 20 minutes of practice. Start with one minute of meditating if that’s all you can do. Commit to meditating every day for one month and try to do it around the same time each day. As you become more comfortable, extend the length of time you meditate.

“Some improvements in attention and stress can occur after a single session or a few days, whereas changes in brain function and structure generally require consistent practice over weeks to months,” says Dr. Gary Soffer, director of the Integrative Medicine Program at Yale School of Medicine.

Make it a ritual. Piggyback meditation onto another daily activity, such as after you brush your teeth in the morning or at night or before you turn on late-night TV. This will help you incorporate meditation into your life.

Practice self-compassion. If you have trouble meditating — it’s okay. It’s natural to experience boredom when you settle into meditating after you’ve kept your mind busy for hours doing other things. Accept the boredom as a passing experience. If your mind wanders, gently try to bring it back to focus. “The essence of meditation is awareness, so be aware,” Davidson says. “If you’re sleepy, be aware that you’re sleepy. The most important thing is not to fight with your mind.”

Get comfortable. Wear loose or comfortable clothing and find a good place to meditate, whether on a chair or a pillow on the floor. The beauty of meditating: It can be done anyplace, anytime.

Just sit. From the Zen Buddhists comes this meditation guidance: Just sit. This means whether meditating on any particular day is going well or badly, just sit. Whether you’re enjoying it or not, just sit. Whether you notice it helps or not, just sit. Feel like meditating today or not? Just sit.

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I Tried But Can’t Get Into Meditating. What Now?