Many studies have shown the positive impacts of meditation, from improved stress to better concentration to higher levels of happiness. But the changes can be subtle, making it hard to know if meditation is really working for you.
In this article, we’ll walk you through the basics of meditation, the tell-tale signs of progress, and how to overcome common misconceptions about meditation. You’ll also learn some tips for enhancing your meditation practice and how Insight Timer can help you along the way. Let’s dive in!
Understanding the basics of meditation
Meditation is a practice that can help you develop a greater sense of awareness and presence. While there are many different forms of meditation, they all share the goal of quieting the mind and tuning into the present moment. The most common meditation practices include:
- Mindfulness meditation, which involves paying attention to your breath or sensations in the body.
- Loving-kindness meditation, where you cultivate feelings of compassion for yourself and others.
- Guided meditations, often led by a teacher or app, which provide structure and focus.
- Breathing meditation, where you focus solely on the rhythm of your breath to center your attention.
- Visualization meditation, where you imagine peaceful scenes or positive outcomes to enhance relaxation and focus.
Alexander Moller, an Insight Timer meditation teacher, describes the primary goal of meditation as a practice that helps “your best self emerge by gaining better control over your thoughts and inner world.” He explains,
“When you meditate, you become more aware of both your true self and the nature of life itself. By regularly bringing yourself back to the present moment, you clear your mind and invite more calm into your day.”
No matter which form of meditation you choose, the benefits become more apparent the more consistent you are with your practice.
5 signs your meditation practice is working
1. Increased self-awareness
One of the first signs that meditation is working is an increase in self-awareness. You may start noticing your thought patterns and emotions more clearly, as though you’ve stepped outside of your autopilot brain. Alexander mentions that when meditation is working,
“You’ll start noticing subtle changes in how you tackle challenges and handle adversity. Things that used to bother, agitate, anger, or depress you no longer affect you in the same way.”
Here are some examples of thoughts or behaviors that might change:
- Negative self-talk: You may catch yourself being kinder and more compassionate toward yourself.
- Judging others: You may notice a decrease in the urge to judge or criticize others.
- Mind wandering: You might find it easier to gently guide your thoughts back when your mind wanders during a task.
This heightened awareness allows you to gain control over your responses and make more conscious choices in your daily life.
Practice self-awareness with our curated playlist of free awareness meditations:
2. Improved emotional regulation
Another key sign that your meditation practice is working is improved emotional regulation. Research confirms that mindfulness meditation can help you process and manage difficult emotions more easily.
Alexander describes this as the “‘Aha’ moment—when someone cuts you off in traffic or insults you, and to your amazement, you’re unaffected!” If you find yourself less reactive in stressful situations or more resilient in the face of challenges, it’s a strong indicator that your practice is working. Here are some more signs of better emotional regulation:
- Less anxiety: You feel more calm in situations that would have triggered you before.
- Increased patience. You find yourself responding rather than reacting impulsively.
- Better mood stability. Your emotional highs and lows become less extreme.
3. Better concentration and focus
If you’ve noticed your concentration improving, it’s another sign that you’re meditating correctly. Studies show that mindfulness training can improve executive attention, especially in novice meditators.
As your practice deepens, you’ll likely experience better focus. This can lead to increased productivity and a sharper attention span—making it easier to remain present during conversations and tasks.
Looking for more ways to boost concentration? Read our guide to improving focus with ambient noise.
4. Reduced stress
Perhaps one of the most sought-after benefits of meditation is reduced stress. With regular meditation, your baseline stress level may decrease, and you might feel better equipped to handle life’s inevitable challenges. Here are some signs that meditation is helping you reduce stress:
- Lower physical tension: Your body feels more relaxed throughout the day.
- Calmer responses: You’re less likely to feel overwhelmed during stressful situations.
- Deeper breathing: You naturally breathe slower and deeper in the face of stress.
While more research is needed, mindfulness meditation shows promise in reducing stress and anxiety, according to a systematic review of existing literature.
Explore thousands of free stress meditations on Insight Timer to relieve tension and anxiety.
5. Enhanced creativity
As meditation quiets your mind, it opens up space for new ideas and creativity to flow. You may find yourself thinking outside the box more often or approaching problems with fresh perspectives. Some meditators even feel renewed inspiration for writing, painting, or other creative pursuits.
Develop your creativity skills with Alexander Moller’s ‘Mindfulness For Creativity And Innovation’ course.
Common misconceptions about meditation
The results are immediate
A common myth is that meditation produces immediate, profound changes. While it’s true that a meditation session can provide quick relief in stressful situations, reaping the long-term benefits—like increased focus and emotional resilience—takes time. Alexander Moller advises,
“Meditation is a practice that unfolds gradually over time. Like exercise, it requires patience and commitment to achieve long-term results.”
He encourages meditators to “embrace the journey, celebrate the small wins, and most importantly, be kind to yourself!”
Need help meditating regularly? Read more about building a successful meditation routine that sticks.
Every session feels the same
Just as life ebbs and flows, so too will your meditation sessions. Some days, you may feel deeply connected and still during meditation, while other times, your mind and body may struggle to remain grounded. Your meditation experience will vary depending on many factors, like your mood, activity level, and physical health.
This is completely normal—don’t get discouraged! Every session, even the less focused ones, contributes to your growth.
You shouldn’t have any thoughts
Many people think that meditating correctly means emptying the mind. While the goal can be to quiet mental chatter, it doesn’t mean your mind won’t produce any thoughts. In fact, they’ll likely keep coming—and you may even have negative thoughts. You should aim to remove attachment from those thoughts and observe them without judgment, like a cloud passing by in the sky.
Tips to enhance your meditation practice
To deepen your meditation practice and maximize its impact, try implementing these tips:
- Create a meditation space. Find a quiet spot where you won’t be disturbed. Add blankets, pillows, or candles to create a comfortable, supportive atmosphere.
- Use guided meditations. Try listening to Insight Timer’s vast collection of guided meditations to stay on track.
- Incorporate breathing techniques. Focus on your breath to help anchor your mind during meditation.
- Meditate at the same time each day. This can help you establish a regular meditation practice.
- Start small. Alexander suggests, “Begin meditating for one minute a day for a week, then gradually increase the duration by a minute or two each week.” Starting small makes it easier to commit without feeling overwhelmed.
Build a simple meditation habit with Insight Timer
Insight Timer is the perfect companion for anyone looking to establish or grow their meditation routine. With over 200,000 free guided meditations, including mindfulness practices for beginners, you’ll have endless options to explore. Whether you want to build a consistent daily meditation practice or join expert-led courses, Insight Timer provides the tools to track your progress and enhance your practice. Plus, you’ll have access to top meditation teachers from around the world who can guide you on your journey.
Alexander notes that Insight Timer offers the “most diverse range of meditation content, guaranteeing you’ll never run out of options.” He also emphasizes that the platform’s resources “make the journey of meditation seamless and enjoyable.”
How to know if meditation is working FAQs
What are the signs meditation is working for me?
The signs that meditation is working vary from person to person, but common indicators include increased self-awareness, better emotional regulation, improved focus, and reduced stress. Additionally, meditation helps you handle stressful situations more easily and feel a deeper sense of calm in your daily life.
How long do you need to meditate to see results?
It depends on the individual, but many people start noticing small changes after just a few weeks of regular practice. More lasting benefits, like increased focus or emotional resilience, often take a few months to manifest. Consistency is key!
Is there a correct way to meditate?
While there are different techniques, there’s not one “correct” way to meditate. The important thing is to find a method that resonates with you and fits into your life. Whether you prefer mindfulness meditation or visualization, the most critical factor is remaining consistent.
What should I do if my mind keeps wandering during meditation?
It’s completely normal for the mind to wander during meditation. When you notice this happening, gently guide your focus back to your breath or your chosen point of concentration. Over time, your ability to maintain focus will improve.
Can meditation help with creativity?
Yes, meditation can enhance creativity by quieting the mind and allowing new ideas to flow more freely. As your mind becomes less cluttered with distractions, you’ll likely find it easier to think creatively and solve problems.
How often should I meditate?
Ideally, you should meditate daily to maintain the benefits and build a regular practice. However, even a few times a week can make a noticeable difference in your daily life. The key is to stick with it and gradually increase the frequency over time.
References
Guendelman, S., Medeiros, S., & Rampes, H. (2017). Mindfulness and Emotion Regulation: Insights from Neurobiological, Psychological, and Clinical Studies. Frontiers in Psychology, 8. https://doi.org/10.3389/fpsyg.2017.00220
Norris, C. J., Creem, D., Hendler, R., & Kober, H. (2018). Brief mindfulness meditation Improves attention in Novices: Evidence from ERPs and moderation by Neuroticism. Frontiers in Human Neuroscience, 12. https://doi.org/10.3389/fnhum.2018.00315
Bamber, M. D., & Schneider, J. K. (2016). Mindfulness-based meditation to decrease stress and anxiety in college students: A narrative synthesis of the research. Educational Research Review, 18, 1–32. https://doi.org/10.1016/j.edurev.2015.12.004
