Written by Marissa Yubas, Therapist and Mindset Coach
Marissa Yubas is a leader in mindset and psychology and is the founder of Thriving Mind Coaching. She is a founding member and an expert coach of In Power, a social media platform built on healthy connections and personal growth, coming out soon.
Mindful meditation has become increasingly popular, with millions of people turning to it to improve their mental health, reduce stress, and enhance their overall well-being. Yet, despite its widespread adoption, myths and misconceptions about this ancient practice persist. Let's debunk five common myths about mindful meditation and uncover the truth.
1. Meditation requires you to empty your mind
One of the most pervasive misconceptions is that meditation means clearing your mind of all thoughts. Achieving a blank mental slate can feel intimidating or even impossible, leading many to give up before they start.
The truth: Meditation isn’t about suppressing thoughts but observing them without judgment. The goal is to cultivate awareness of your thoughts, emotions, and sensations as they arise, allowing you to develop a greater sense of presence and clarity.
2. Meditation takes hours to be effective
Many believe that to reap the benefits of meditation, they must dedicate hours each day to sitting cross-legged in silence. For busy individuals, this can seem impractical and discouraging.
The truth: Even a few minutes of daily meditation can make a significant difference. Research shows that as little as five to ten minutes a day can reduce stress, improve focus, and enhance emotional resilience. Consistency matters more than duration.
3. You need to be in a perfectly quiet space
The image of meditation often includes serene settings like mountaintops or candlelit rooms. This leads people to assume that a calm, noise-free environment is essential for effective meditation.
The truth: While a quiet space can help, it’s not a requirement. Meditation can be practiced anywhere: on a crowded train, in a noisy household, or during a work break. The essence of mindfulness is learning to remain present despite external distractions.
4. Meditation is only for spiritual or religious people
Some view meditation as a spiritual or religious practice tied to Buddhism or other traditions, believing it’s not suitable for those without spiritual beliefs.
The truth: Mindful meditation is a secular practice accessible to everyone, regardless of religious or spiritual affiliation. While it has roots in spiritual traditions, modern mindfulness meditation focuses on mental and physical well-being rather than spiritual growth.
5. You need to be good at it to see results
A common myth is that you must “get it right” for meditation to work. People often assume they’re failing if their mind wanders or they struggle to sit still.
The truth: There’s no “perfect” way to meditate. The very act of noticing when your mind has wandered and gently bringing your attention back is the essence of the practice. Progress comes from showing up consistently, not achieving perfection.
Final thoughts
Mindful meditation is a powerful tool for cultivating awareness, reducing stress, and improving overall well-being. By debunking these myths, we hope to make the practice more approachable for everyone. Remember, meditation is a journey, not a destination. Start small, be patient with yourself, and enjoy the process of discovering the many benefits mindfulness has to offer.
Read more from Marissa Yubas
Marissa Yubas, Therapist and Mindset Coach
Marissa Yubas is a licensed therapist and mindset coach. With over a decade of experience, Marissa has helped empower women to reach and exceed their goals, create meaningful transformations, and gain clarity in their lives. She works with women who are professionals in their jobs looking to overcome self-limiting beliefs, break down mindset barriers, and create a fulfilling life in and out of the workspace.
