Some days, meditation feels like a revelation. Other days? It feels like absolutely nothing.
You sit, you breathe, you think about lunch, you refocus, you fidget, you get distracted—then the timer goes off. And you wonder: Did that even count?
If you’ve ever questioned whether your meditation practice is actually working, you’re not alone. In fact, this feeling is part of the journey.
The truth is, progress in meditation often looks and feels very different than we expect. It’s not dramatic. It’s not always obvious. But it’s there.
Let’s take a closer look at how to recognize subtle signs of growth—even when it feels like nothing’s happening.
Why Progress in Meditation Is Hard to Measure
Meditation isn’t like lifting weights or learning a new language. There’s no scoreboard, no visible milestones, no clear “aha” moments you can rely on each week. That’s because meditation works slowly—often beneath the surface.
The changes it brings are internal, subtle, and often delayed. You might not notice them in the moment, but over time, they begin to shape how you experience life outside of your meditation seat.
7 Subtle Signs You're Growing (Even If You Don’t Feel It While Sitting)
1. You’re more aware of your thoughts—especially unhelpful ones
Even if your mind still wanders, you’re starting to notice it. That awareness is a huge step.
2. You react less impulsively
You might find yourself pausing before speaking, taking a breath during tension, or choosing not to escalate a small annoyance. That pause? That’s progress.
3. You come back to the breath more easily
You still get distracted—but now, it takes less time to notice and return. That “returning” is the core of the practice.
4. You're more patient—with yourself and others
Meditation softens reactivity and strengthens patience. You may not feel “zen,” but you feel less irritated by things that used to set you off.
5. You’re curious about your inner world
Instead of judging every thought or feeling, you’re starting to observe them with curiosity. That shift from judgment to curiosity is major.
6. You make time for your practice—even when it’s short
Choosing to show up, even for five minutes, means it’s becoming a part of your life—not just something you “should” do.
7. You trust the process (at least a little more)
You’re not chasing the perfect session anymore. You understand that growth happens quietly, in its own time.
How to Stay Motivated When It Feels Like Nothing’s Changing
✔️ Reflect outside of your sessions
Keep a meditation journal—even a few lines a week. You’ll start to see patterns, shifts, and subtle insights over time.
✔️ Talk about it with others
Join a meditation group, talk to a teacher, or chat with a friend who also practices. Sometimes we don’t realize how much we’ve grown until we put it into words.
✔️ Try a new style or technique
Sometimes boredom or plateau is a sign it’s time to experiment. Shift your focal point. Try walking meditation. Use a sound or image instead of breath.
✔️ Keep showing up
This is the most important one. Even if your sessions feel dull or distracting, keep sitting. Transformation happens in the showing up—not in how it feels each time.
Closing Thoughts
Progress in meditation is quiet. It’s the kind that doesn’t announce itself. But over time, it changes the way you relate to yourself, to others, and to the world.
So if your sessions feel messy, unfocused, or boring—that’s okay. That’s not failure.
That’s practice.
Keep going.
Wondering if your practice is evolving?
The Journey Through Meditation ebook includes journaling prompts and reflection tools to help you track subtle growth and build a practice that deepens over time. Grab your copy here.