Meditation is an ancient practice deeply rooted in various eastern civilizations, with its origins tracing back thousands of years. The oldest records of meditation can be found in Indian scriptures like the Upanishads dating back to 1500 BCE, later spread through Buddhist teachings to various parts of the world. It has inspired countless techniques designed to calm the mind, balance emotions, and nurture the soul.
With modern living becoming increasingly chaotic, meditation is fast becoming popular as a wellness practice with more people adopting it in recent years. However, this popularity has come with its set of misconceptions.
In this blog, we’ll break down some of these misconceptions about meditation in an attempt to display its simplicity, practicability and accessibility.
Meditation: Myths vs Facts
1. Myth: Meditation is a religious practice
Fact: While many meditation techniques have roots in different cultures and traditions, meditation today is no longer confined to a specific cultural or spiritual framework. People increasingly recognize the secular essence of meditation, which transcends traditional religious boundaries.
In recognition of its importance, the UN recently designated December 21 as World Meditation Day to raise awareness about its benefits for mental and physical well-being. Studies conducted at Harvard Medical Studies have shown that meditation has positive effects on both stress and cardiovascular health by activating the parasympathetic nervous system. Meditation is now widely regarded as secular, in contrast to spiritual or religious traditions, and is included by psychotherapists to produce quantifiable results, such as improved concentration, emotional resilience, and increased focus. The United States military and Fortune 500 firms are among the many organisations that have adopted meditation, not for spiritual purposes but to improve decision-making, emotional regulation, and team dynamics.
2. Myth: Meditation takes years of daily practice to master
Fact: There’s nothing to “master” in meditation—you may start to notice its benefits immediately. It doesn’t take years of effort to see results; even a single session can have a noticeable impact. According to research published in Frontiers in Psychology, meditating for just 20 minutes daily over eight weeks can improve mood, memory, and concentration.
Neuroscience explains this quick effect: even brief meditation sessions increase the density of grey matter in the prefrontal cortex and hippocampus, areas of the brain associated with emotional regulation and memory. Mastery in meditation is not about achieving perfection but about embracing incremental benefits that build over time. For beginners, guided meditations or user-friendly apps like Idanim can make it easy to start and experience results right away, with minimal learning curves.
3. Myth: Meditation is too difficult or requires special training
Fact: Meditation is not an elite skill that requires formal training or complex techniques; it is a deeply personal and accessible practice. Many believe they need specialised guidance or extensive preparation to meditate correctly, but studies from institutions like Harvard Medical School emphasise that meditation's effectiveness lies in its simplicity and adaptability.
There is no "one-size-fits-all" approach to meditation, and there is no "wrong" way to practice it. At its core, meditation is about cultivating awareness, and this can be done in a variety of ways, like sitting quietly, focusing on the breath, or even during daily activities like walking or eating. If you are feeling overwhelmed or intimidated on where to begin, apps like Idanim or free online resources provide beginner-friendly guidance that can help you overcome your inhibitions.
Research in Psychological Science shows that even short, unguided sessions of mindfulness can improve cognitive performance and reduce stress, proving that meditation is more about consistency than mastery.
The beauty of meditation lies in its simplicity. It doesn’t adhere to a strict or prescribed structure, making it approachable for everyone. Meditation doesn’t require specialized knowledge, costly equipment, or a perfect setting. All it takes is the willingness to start and explore techniques that resonate with you personally.
4. Myth: Meditation should make me feel better right away
Fact: Many people feel unsatisfied and judge their meditation experience when it doesn’t align with how they thought they would feel. However, it’s important to understand that the effects of meditation can vary, especially in the beginning. Research published in Nature Human Behaviour shows that feelings of unease, agitation, or discontent during the early stages of meditation are completely normal.
Meditating forces the brain to reorganise its default mode network (DMN), which controls daydreaming and self-referential thinking. This rewiring helps with emotional regulation and lessens the effect of stress over time. Similar to how exercising creates muscle ache before leading to strength improvement, beginners sometimes mistake their first emotional surfacing, such as heightened anger, for failure. This is the mind-consuming, unresolved tension that dissipates with time revealing a calmer, more focused, more positive demeanor.
5. Myth: The goal of meditation is to empty the mind or control thoughts
Fact: The goal of meditation is not to rid oneself of thoughts but rather to train one's mind to be present with thoughts without identifying with them. The Journal of Cognitive Enhancement reports that meditation strengthens the brain’s ability to observe thoughts non-reactively, a skill known as “meta-awareness.” Functional magnetic resonance imaging (fMRI) research corroborates this finding by revealing elevated activity in the self-regulating anterior cingulate cortex. Instead of suppressing thoughts, practitioners learn to detach from them, reducing over-identification with mental chatter and fostering mental clarity. This perspective aligns with the idea that the mind is like the sky and thoughts are the clouds that pass through. It is only a fragment of your imagination and not the entirety of the experience.
6. Myth: Meditation is only for Sanyasi (a Monk or Recluse)
Fact: Meditation is no longer reserved for monks and yogis; it is now accessible to everyone, regardless of lifestyle or background. Modern technology has played a significant role in this transformation, making meditation more secular and widely available. Apps, online courses, and guided sessions allow people from all walks of life to incorporate meditation into their daily lives.
This shift has changed the perception of meditation from being exclusively a spiritual practice to a universal activity that supports mental clarity, emotional balance, and well-being.
Including meditation into routines improves decision-making and reduces burnout by 32%, according to research by McKinsey & Company. Instead of escaping from life, meditation can help you become more engaged with it. No one uses meditation to give up on worldly goals; rather, it helps people perform at their best in situations where their success is on the line, like Novak Djokovic in tennis and Jeff Weiner in business. Meditation doesn't lead to a life of austerity; on the contrary, it enhances a hectic lifestyle by giving tools for concentration, balance, and strength.
7. Myth: Meditation will solve all my problems
Fact: Meditation can be beneficial, but it is not a cure-all. According to The Lancet, while meditation improves anxiety and depression symptoms, it is most effective when paired with other treatment methods such as cognitive behavioural therapy (CBT) or medication interventions. It provides practitioners with tools to better manage issues by encouraging self-regulation and clarity. However, expecting meditation to resolve complicated conditions like trauma or systemic pressures is unreasonable. Not saying that it is not possible, but it may take a lot of dedication and time. However, its role is to improve adaptability and supplement larger techniques for well-being and problem-solving is undeniable.
8. Myth: People expect to be happy because they meditate
Fact: Rather than focusing solely on happiness, meditation aims to bring emotional balance, helping you feel grounded and composed in any situation. The capacity to handle unpleasant emotions without being overwhelmed by them is enhanced by mindfulness. It means learning to sit with negative feelings, such as sadness or irritation, without reacting. Being able to calmly ride out life's ups and downs is a skill that can be developed through meditation. Meditation cultivates resilience and a greater capacity to embrace the complete range of human emotions; achieving perpetual happiness is neither a goal nor an achievable expectation.
9. Myth: Meditation is only for people who feel depressed
Fact: Some people believe that meditation is only for those with mental-health problems, but it’s not about fixing issues. Meditation is about enhancing the quality of life, becoming more present, and bringing mindfulness to whatever you’re doing. Research published in PLOS ONE disproves the common belief that one has to be in a serene, spiritual state or with plenty of free time to meditate effectively. People who struggle with feelings of being "too busy" or "too distracted" typically find that meditation helps them overcome those feelings.
There are many different kinds of meditation to suit different people's requirements and interests; some examples are walking meditations, body scans, and mindful breathing. People whose bodies get agitated easily may find that active meditation techniques, such as yoga or Tai Chi, help them relax and focus. The same holds true for people who struggle to concentrate due to mental clutter or anxiety; guided meditations and visualisation exercises can help a great deal.
The thing about meditation is that it is accessible to everyone, no matter their background or level of self-doubt. Many newcomers mistakenly believe that being distracted or agitated is an indication of failing, but in fact, these feelings are normal and expected. Meditation teaches people to be more self-aware and compassionate as they go through life, demonstrating that it is accessible to anyone.
How to start your meditation journey - simple steps for beginners
Starting meditation can feel daunting, but it doesn’t have to be. Whether your search is for guided practices in Hindi or English, apps like Idanim made for everyone, including meditations meant to fit both beginners and advanced practitioners.
Use these basic guidelines to start your path:
| Step | Action |
|---|---|
| 1. Find a space | Choose a quiet, comfortable spot for meditation. |
| 2. Set a time | Pick a consistent time each day, like mornings or evenings. |
| 3. Start small | Begin with short sessions, such as 10 minutes, and gradually increase. |
| 4. Choose an anchor | Choose an anchor to keep your mind in the present. This could be your breath, a sound, or a physical sensation. |
| 5. Use resources | Try guided meditations through Idanim app or YouTube videos for extra support. |
Remember, there is no perfect way to meditate. The journey is about progress, not perfection. For additional support, explore our everyday meditations on the YouTube channel, download the Idanim app, or visit our blog for more community resources and guidance.
Find true peace in meditation beyond the myths
Meditation is a simple, transformative practice that is accessible to everyone. By letting go of common misconceptions, you can embrace meditation for what it truly is: a powerful tool for improving your mental and emotional well-being.
Ready to begin? Start small, take a mindful breath, or try a quick 5-minute practice today. Begin your journey to inner peace, clarity, & joy with Idanim, 100% free meditation app from India. Practice LIVE and guided meditations in Hindi and English. Idanim helps people start & deepen their meditation, mindfulness, & spiritual journey for inner peace, joy, and emotional well-being. The app offers a diverse range of over 1,000 guided meditations, chants, Pranayama exercises, and other mindfulness practices by globally renowned monks, teachers, and experts. It enables users to cultivate self-awareness, reduce stress, and lead healthier lives. Idanim is available on the App Store and Play Store, and has become a global app dedicated to empowering individuals with mindfulness and self-care practices.
