Feeling stuck in your meditation practice? Discover practical and inspiring ways to overcome meditation plateaus and rekindle your mindfulness journey.
Overcoming Meditation Plateaus: How to Reignite Your Practice
If you’ve been meditating for a while, you’ve probably hit a meditation plateau. One day, everything feels clear and peaceful; the next, you’re sitting there wondering if you’re just wasting your time. If that sounds familiar, don’t worry — you’re not alone, and it’s definitely not the end of your mindfulness journey.
Plateaus are a natural part of learning any skill, and meditation is no exception. In fact, encountering obstacles can be a sign that you’re on the verge of deeper growth. In this post, we’ll explore why plateaus happen, how to recognise them, and most importantly, how to overcome them.
What is a Meditation Plateau?
A meditation plateau is a period where your practice feels stagnant. You might feel like you’re making no progress, or that meditation is becoming mechanical, boring, or even frustrating. It’s that nagging sense of “I should be further along than this” or “Nothing’s happening anymore.”
Recognising a plateau for what it is — a normal and temporary phase — is crucial. It’s not a sign that meditation isn’t working; it’s a sign that your practice (and your awareness) is deepening in ways you might not immediately notice.
Why Do Meditation Plateaus Happen?
Several factors can cause meditation to feel stuck:
- Expectations: Wanting specific results (like bliss or insight) can create tension and disappointment.
- Routine Fatigue: Doing the same practice in the same way every day can dull your attention.
- Subtle Growth: Sometimes, profound changes are happening beneath the surface, but they don’t feel dramatic.
- Resistance: Deeper layers of emotions or habits may be coming up, creating discomfort or avoidance.
Once you understand that plateaus are part of the process, you can stop fighting them and start working with them.
7 Practical Ways to Overcome a Meditation Plateau
1. Reconnect With Your Intention
Why did you start meditating in the first place? Was it to find peace, improve your focus, manage stress, or explore deeper truths? Take a moment to reconnect with your original motivation. Sometimes simply remembering why you’re meditating can reignite your passion and commitment.
2. Shake Up Your Practice
If your routine feels stale, try something different:
- Explore different types of meditation (e.g., loving-kindness, body scan, walking meditation).
- Change the length or time of your sessions.
- Join a group meditation or take a class.
Variety can breathe new life into your practice and challenge you in unexpected ways.
3. Embrace “Beginner’s Mind”
In Zen Buddhism, there’s a lovely idea called “beginner’s mind” — approaching every experience as if it’s brand new, without assumptions or expectations. Even if you’ve been meditating for years, try to sit each day with fresh curiosity.
Ask yourself: “What is it like to sit today, right now?” rather than “How can I replicate past experiences?”
4. Let Go of Outcomes
It’s tempting to measure your meditation by how calm or focused you feel afterwards. But real growth in mindfulness isn’t always immediately obvious. Trust the process, and let go of chasing specific results. Meditation is not about achieving a certain state; it’s about cultivating awareness, no matter what arises.
5. Find Inspiration
Sometimes we just need a little encouragement. Read books, listen to talks, or follow teachers who resonate with you. Inspirational content can remind you that you’re part of a much bigger journey — and that every meditator, no matter how experienced, faces plateaus.
A few timeless resources include:
- The Miracle of Mindfulness by Thich Nhat Hanh
- Wherever You Go, There You Are by Jon Kabat-Zinn
- Talks by Sharon Salzberg, Jack Kornfield, or Pema Chödrön
6. Focus on Small Wins
Instead of looking for huge breakthroughs, celebrate small moments of presence:
- Noticing one full breath
- Realising you were distracted and gently returning to the breath
- Sitting for a minute longer than you intended
These tiny victories build resilience and confidence over time.
7. Be Kind to Yourself
Self-judgment is one of the biggest roadblocks to progress. If you’re feeling stuck, the last thing you need is a harsh inner critic. Practice self-compassion. Remind yourself: “This is hard sometimes. And that’s okay.”
The ability to be kind to yourself during frustrating times might actually be the deeper lesson the plateau is offering you.
When to Seek Extra Support
If you’ve been struggling for a long time and nothing seems to help, it might be worth speaking to an experienced meditation teacher. They can offer personalised guidance, help you adjust your practice, and spot any subtle issues you might not notice on your own.
Group retreats or workshops can also provide a powerful boost, offering new insights and a sense of community support.
Final Thoughts: Plateaus Are Part of the Journey
In the end, a meditation plateau isn’t a failure — it’s a doorway. It’s an invitation to deepen your patience, your resilience, and your trust in the practice. By approaching these challenging periods with curiosity, flexibility, and kindness, you can move through them and emerge with a richer, more grounded mindfulness practice.
So the next time you find yourself feeling stuck in meditation, take a breath, smile, and remember: this too is part of the path.
Bonus Resources
Why not treat yourself to a Meditation Retreat in the beautiful Devon Countryside?
This post may also interest you: Walking Meditation: How to Turn Your Daily Walk into a Mindful Practice.
Best Wishes,
David.
© D. R. Durham, All rights reserved, 2025.
