You have tried sitting still with your eyes closed, and it made you more restless, bored or anxious. That does not mean you have failed at calm. It means stillness may not be the right door for you right now.
In short: sitting still can be hard when your body is full of stress energy. Starting with movement, breath or touch often makes it easier to settle.
Why meditation can feel difficult
A racing mind and restless body are common under stress. Some people also experience relaxation-induced anxiety: feeling more anxious when they try to relax, sometimes linked to fear of losing control or of noticing body sensations.
NCCIH reports that a 2020 review of 83 studies found about 8 percent of participants had a negative effect from meditation practices, similar to rates reported for psychological therapies; anxiety and depression were the most commonly reported. Estimates vary with how researchers define adverse effects. If meditation causes distress, stop, and consider support from a professional or a teacher experienced with trauma.
Harvard Health also notes that guided imagery can be difficult for people with intrusive thoughts, and that a body scan may be less helpful with body-image difficulties.
Alternatives to sitting meditation
- Mindful movement
- Body scans with eyes open
- Gentle shaking
- Breathing exercises
- Somatic exercises
Move, then rest (5 minutes)
- Move (3 minutes). Shake out your hands and arms, sway side to side, or walk slowly around the room.
- Rest (2 minutes). Sit or lie down. Feel your feet or your back against the surface. Take a few easy breaths. Keep your eyes open if that feels better.
What you might notice: a little more willingness to be still, or continued restlessness. Both are information. How to stop: look around the room and take a normal breath.
TRE® is not a form of meditation. It is a physical practice that uses the body's natural tremor, though many people feel calmer afterwards. See why can't I relax? and somatic shaking. These practices are wellness education and can sit alongside professional care, not replace it.
