How to Meditate When You Can’t Stop Thinking or Feel Like You’re “Bad” at It

For a long time, I was a “crisis meditator.” I only turned to the practice when my nervous system was in overdrive, and I desperately needed relief. Sound familiar? If you’ve ever felt like your brain just won’t quit or like meditation just isn’t for you, I want to tell you this: you’re not alone—and you can learn to meditate, even if you feel like you’re bad at it.

My Story: From Overthinking to Overcoming

My meditation journey began in high school. Hyperactive and restless, I struggled to settle my mind. My first attempt was clumsy and frustrating, but when I finally caught a glimpse of stillness, it felt like magic—a fleeting moment of calm I quickly forgot about.

The second time came years later, during a stormy college period filled with anxiety and fear. With a packed schedule and overwhelmed by life, I downloaded Headspace, sneaked into an unused meditation room on campus, and gave it another go. The experience was transformative: the weight on my chest lifted, and my anxious thoughts finally loosened their grip.

Even with these glimpses of peace, I wasn’t consistent. For years, meditation remained my emergency tool, not a daily ritual. That changed when I started working at Unplug Meditation in Los Angeles. Initially drawn in by free classes (perks of being a front desk associate), I eventually signed up for their meditation teacher training. Under the guidance of Davidji, I began meditating every day. Slowly but surely, meditation became less of a lifeline and more of a lifestyle.

You’re Not “Bad” at Meditating

If your thoughts feel like a wild roller coaster when you sit down to meditate, it doesn’t mean you’re doing it wrong. Meditation isn’t about stopping your thoughts—it’s about noticing them without judgment. Think of your mind like the sky: thoughts are just clouds passing by. Some days, the sky will be stormy; other days, it’ll be clear. Either way, the sky remains steady.

How to Get Started

Here are some simple, beginner-friendly tips to help you start meditating, even if it feels impossible:

1. Start Small (Like, Really Small)

Set a timer for just five minutes. That’s it. Don’t worry about doing it perfectly—just sit down, close your eyes, and focus on your breath. Even one intentional breath is a success.

2. Find a Style That Works for You

Silent meditation isn’t your only option. Try guided meditations on apps like Unplug, Insight Timer, or Calm. Or experiment with sound baths, body scans, or even breathwork.

3. Pick a Consistent Time

Establishing a routine can make meditation feel less daunting. Try meditating first thing in the morning, during a lunch break, or right before bed.

4. Use Your Breath as an Anchor

Your breath is always with you, and it’s a simple way to stay present. Breathe in for four counts, hold for four counts, and exhale for six counts. When your mind wanders (it will), gently return to your breath. Try out breathing through apps like Open.

5. Release Expectations

Meditation is about the process, not the outcome. Don’t expect instant calm or a “quiet mind.” Instead, focus on showing up, no matter how messy it feels.

6. Explore Resources

• For 5-Minute Meditations: Check out YouTube for free short meditation practices.

• For Beginners: I love Headspace and Open for its user-friendly guided sessions.

• For Deeper Relaxation: Try a sound bath with soothing crystal bowl vibrations.

From Spiraling to Stillness

Meditation has the power to change your brain, but it doesn’t happen overnight. Be patient with yourself. Some days, you’ll feel like a Zen master; other days, you’ll feel like a hot mess. Both are okay.

As someone who’s been there—hyperactive, overwhelmed, and convinced I was “bad” at meditating—I promise it’s worth the effort. Today, I teach weekly meditation and sound bath classes, lead sessions on the Unplug app, and continue to deepen my practice through advanced breathwork training. If I can do it, so can you.

So, are you ready to try? Start small. Set a timer for five minutes. Breathe. Let go of expectations. Remember, every breath is a chance to begin again.

❤️ So much love

Claire