What To Do When You Meditate But Aren’t Seeing The Benefits?

what to do when you meditate

Some people can meditate for hours. They are reaping all the benefits of meditation, including well-being and mental and Physical health. On the other hand, a lot of us are just starting to meditate. It can feel difficult to stay consistent with meditation for beginners.

When you start to make meditation a part of life, you will have questions and doubts. After learning how to meditate as a beginner, something you must think about is what to do when you meditate. 

There can be undesired thoughts disturbing you during meditation. You might be losing focus every so often. Understandably sitting still and focusing on only one thing is not easy for everyone. 

Even if you are not a beginner and you’ve been meditating for a long time, there can be days when you feel like you don’t want to meditate. 

Luckily there are many things to do when meditating to inspire and motivate you to stay consistent. To make meditating even easier for you, we have a list of 9 things to do when meditating.

Apart from these 9 suggestions, you can also try guided meditation instead of trying to meditate by yourself.

Enhanced app screens

Unleash Your True Potential!

Explore the world of meditation with our powerful guided sessions crafted to bring peace and strength to your spirit.

But first, let’s ensure our sessions are the perfect fit for you.

Take our short quiz to find out!

What To Do When You Meditate Regularly But Find It Unfulfilling

Most of us need at least to feel peaceful during meditation and experience a sense of fulfillment to continue. Without that sense of fulfillment and peace, it can feel very difficult to meditate every day. Trying these things in your meditation routine will help you experience a more peaceful meditation session.

Try different types of meditation practices

You will only be able to understand which meditation works best for you after trying different types of meditation. If you are someone who can focus better on sounds but you are trying to focus your attention on your breath. It will not work because that doesn’t come naturally to you. Trying mantra meditation can make you feel more peaceful.

Get someone to meditate with you

It can also be a great idea to have a meditation buddy. The best thing about having company during meditation is you will be able to share experiences with each other. It’s also a good way to keep yourself accountable for meditating every day. 

Remind yourself nothing else matters at this moment

Every time you sit down for meditation, don’t forget to remind yourself that only this moment matters to you. You can also affirm to yourself, “nothing matters at this moment; the present is all there is.” Affirm this right before you close your eyes or meditation can set the intent for the meditation. 

Practice non-judgment during meditation

Practicing non-judgment is extremely important, especially if you are a beginner. It’s natural for different types of thoughts to arise during meditation practice. Sometimes you might experience intrusive thoughts, and other times just worry or a chain of random thoughts. 

If you do not practice non-judgment, these thoughts will start to bother you. It’s important that you don’t engage with the thoughts that are arising. Engaging and flowing with the thoughts can lead to overthinking.

Non-judgment is an important aspect of mindfulness. Research has proven that mindfulness can decrease stress under extremely stressful conditions.

This leads us to the next point.

Let the thoughts come and go

Don’t force yourself to not think about anything if you will force yourself to focus and try to prevent thoughts entirely. This constant fight within you can lead to unnecessary pressure. Thoughts come and go, and whenever you notice you are thinking, just remember to return your focus back.

Also, meditation is not about not thinking at all. It’s okay to think, and actually, there are many things you can think about to make meditation more powerful. You can find the list of things to think about during meditation right here.

Become an observer of your feelings

Deep-seated feelings can inevitably surface. You might experience all kinds of emotions. These emotions can result from past memories resurfacing during meditation. Instead of trying to suppress those feelings, it’s best to treat them just like a thought and be an observer.

The feelings and emotions that you will experience during meditation are all going to be personal to you. Being an observer of those feelings and emotions will help you learn more about yourself. You don’t need to be afraid to experience emotions during meditation because they can help you become more self-aware.

Try connecting with your intuition

Intuition is a very soft voice that guides us through our life journey every second. In the beginning, it might not feel very apparent, but as you try to connect with yourself on a deeper level, you will experience it. 

One of the best ways to acquire this connection is with body scan meditation. Focus on each area of your body and how it feels. This way, you are increasing your connection with yourself. You are also learning to observe how the body feels. It will make it easy for you to notice whenever there is something off.

Enhanced app screens

Unleash Your True Potential!

Explore the world of meditation with our powerful guided sessions crafted to bring peace and strength to your spirit.

But first, let’s ensure our sessions are the perfect fit for you.

Take our short quiz to find out!

Allow yourself to experience the silence

If you are a regular meditator, you will notice that there are sometimes when everything is silent, and you can experience it. Instead of noticing the silence, experience it by allowing yourself to be. 

As a beginner, we all make this mistake of recognizing that silence, and after that, it’s just gone. Thoughts and excitement of experiencing peace start to take the place of silence.

Try a new guided meditation every day

The best thing about writing the new guided meditation every day is to empower your mind with new ways of meditation. Guided meditations are pay versatile than you think. There are guided meditations which include meditation and positive affirmations. Many different guided meditations can help you experience the advanced meditative state. 

There is literally no limit to the types of guided meditation you can try and what you can achieve from them. You can access such guided meditation for free by downloading the Enhanced meditation app. You will never run out of guided meditation to use, even if you try a new one every day. Enhanced regularly updates the app with new and improved meditations

Final Thoughts

You can make meditation as specific as you want yourself. The only thing that you need to do when you meditate is to follow peace. Meditate the way it feels right to you, and learn about meditation as much as you can. 

Also, check out this article if you want to make sure you are meditating the right way and it’s working for you.


Try Enhanced for Free

Access 200+ powerful guided meditations & visualizations to enhance every part of your life.