You’ve been meditating for a while. You’ve felt the calm, the clarity—maybe even a glimpse of something deeper. But now?
Flat. Numb. Restless. Distracted.
Your sessions feel like you’re just sitting there, waiting for something to happen—and nothing does.
If that hits, you’re likely in a meditation plateau. And while it sucks, it’s not a sign you’re doing it wrong. It’s actually a sign that you’re growing.
Let’s break down why plateaus happen, how to move through them, and how to deepen your practice instead of giving up.
What Is a Meditation Plateau?
A meditation plateau is when your practice stops feeling effective. You’re still sitting, still doing the work, but the peace, insight, or relief you used to feel has vanished.
Here’s what it can look like:
- You feel bored, numb, or emotionally disconnected
- Your mind is more distracted than usual [heres how to deal with distractions]
- You’re consistent—but nothing’s changing
- Your meditation feels like a dead ritual
The common reaction?
“I must be doing something wrong.”
So you quit. Or keep going, half-heartedly, hoping something will shift.
But here’s the truth:
Your practice isn’t broken. You’re just outgrowing your current approach.
As Zen master Shunryu Suzuki said:
“Progress in meditation happens like walking through fog. You might not notice it—but you’re getting wet.”
A plateau doesn’t mean failure. It means evolution is knocking.
Why You Hit a Meditation Plateau
Meditation, like physical training, works in cycles. Do the same thing for too long, and your system adapts.
Here’s why plateaus happen:
1. You’ve Outgrown Your Technique
Most people start with basics like breath awareness or body scans. Great for building a foundation—but eventually, they stop meeting your needs.
When your nervous system stabilizes, it’s time for more nuanced work.
That could mean insight meditation, self-inquiry, metta (loving-kindness), or trauma-sensitive approaches.
2. You’re Meditating on Autopilot
Meditation becomes routine.
You sit, close your eyes… and check out.
I’ve been there. Years ago, my practice went stale. It wasn’t until I started teaching, researching, and writing again that the spark returned. Engagement reawakens depth.
3. Your Nervous System Is Resisting Depth
Real stillness can surface old grief, trauma, or unprocessed emotions.
That internal resistance can create dullness or agitation—like your system quietly saying, “Not ready yet.” This can feel like too much. And this is where you are, reas my guide to handling overwhelm.
4. Your Life Changed, But Your Practice Didn’t
You’ve changed. Maybe life got heavier. Or faster. But you’re still practicing like it’s six months ago. Psychology Today has a solid guide to meditating when things get too real. But the main point:
Your practice should evolve with you.
How to Break Through a Meditation Plateau
1. Switch Your Technique (Strategically)
If you always use the same meditation, you’re training your awareness in a fixed way. Shake it up.
- Feeling numb? Try loving-kindness
- Anxious? Use grounding meditations
- Bored? Try something more fun like Dance Meditation.
Even small changes help. Switching from nose to belly breathing can shift everything.
In my private lessons, this is often the first step: finding the right practice for where you are now.
2. Stop Chasing Results—Start Asking Questions
If you sit hoping to “feel peaceful,” you’ll be disappointed.
Try this instead:
“What’s here now?”
No judgment. No analysis. Just curiosity.
That one question can turn a flat session into a doorway. Curiosity brings your practice back to life.
Instead of forcing yourself through a meditation plateau, get curious and inquisitive3. Work With a Teacher (Not Just an App)
Most people plateau because they’re stuck in their own patterns. A teacher can help you break them.
I work with clients to:
- Spot hidden resistance
- Shift into more advanced practices
- Navigate emotional blocks safely
- Rebuild structure and depth
You don’t need more content. You need a conversation.
If your practice is stuck, book a private lesson with me. We’ll find what your practice is asking for—and unlock your next level.
4. Journal After You Meditate
The benefits of meditation don’t always show up during the session.
Ask yourself:
- What did I notice today?
- What felt difficult?
- What nourished me?
- What do I need tomorrow?
This turns your practice into a living, adaptive process—not just a checkbox.
5. Sit Longer—or Shorter—with Intention
Plateaus sometimes mean you need a stretch. Try sitting 5–10 minutes longer.
Or, if you’re burnt out, sit for just 5 minutes—but with total presence.
Length matters less than intentionality.
6. Make It Personal Again
Meditation isn’t just about calm—it’s about transformation. Set a personal goal. Something that matters.
I once used meditation to help me quit smoking. Not only did it work—it gave my practice meaning again.
When your intention is real, meditation stops feeling empty. It becomes fuel.
What a Meditation Plateau Really Means
A plateau isn’t a problem to fix—it’s an invitation to grow.
It means your nervous system is stabilizing. Your insights are integrating. You’re learning to stay—even when the fireworks fade.
That’s not failure. That’s real practice.
And if you stay with it? The breakthroughs come. Quietly. Powerfully. On their own time.
Ready to Break Through?
If your meditation feels stuck, dry, or pointless—don’t give up. That’s exactly where real depth begins.
Let’s get you unstuck.
Book a private meditation lesson with me, and we’ll rebuild your practice into something deeper, stronger, and more alive.
The sooner we start, the sooner you’ll feel confident meditating again.
Paul Harrison is a meditation teacher with 20+ years of experience and a deep passion for helping others. Known for his empathy and authentic approach, he’s dedicated to guiding individuals and teams toward mindfulness, clarity, and well-being.