False. Meditation is not about erasing all thoughts or clearing your mind entirely. Instead, it’s about learning to manage your thinking skillfully. Many folks think they can’t meditate because they can’t quiet their thoughts, which is a struggle. When meditating, we learn to allow our thoughts to come and go. We learn we can watch them, almost like a movie that sometimes makes us laugh and sometimes makes us sad. The good news is that it is a skill; like any skill, it can be learned. Once we learn to watch our thoughts, there is a sense of stability that stays with us.

False. While meditation has roots in various spiritual traditions, it is not inherently a religious practice. People of all faiths or no faith can practice it. I teach meditation online, in public schools and in houses of worship. Although the Koru method was developed in a secular setting, it can turbocharge a particular belief system’s prayer practice.

False. Research shows that even brief, consistent meditation sessions can yield significant benefits. 5 to 10 minutes daily can expand focus, reduce stress, improve sleep, and enhance emotional resilience. The key is consistency and finding a routine that works for your lifestyle. My students begin to notice the difference within a week.

True. Meditation has been scientifically proven to activate the parasympathetic nervous system, which helps calm the body’s stress response. Regular practice reduces levels of cortisol, the stress hormone, and promotes emotional regulation by strengthening areas of the brain involved in focus and empathy. What the ancients discovered and modern science confirms that the path to balance is not trying to reduce stress (a sense of danger) but to build up its antidote, a sense of safety and self-efficacy.

False. There is no “one-size-fits-all” posture for meditation. Comfort is the most important factor. You can meditate while sitting in a chair, lying down, or even walking. The goal is to find a position where you can remain relaxed yet alert, allowing you to focus on your practice without physical discomfort. Posture can indeed make a difference in advanced practice, but just doing it is more important in the beginning. It would be better to practice for 10 minutes lying in bed than not to practice in the lotus position.

False. Meditation is especially beneficial for individuals who struggle with calmness or focus. It teaches techniques to manage distractions, tolerate discomfort, and cultivate inner stability. Everyone can benefit from meditation, regardless of their natural disposition. I often see that my best students are the ones who previously identified with ADD or ADHD.

False. Meditation is one of the most accessible practices and requires no special equipment. All you need is time and a willingness to practice. We don’t live on a mountaintop or in a monastery. What good would meditation do if it was only used in some safe sanctuary? The idea is to carry it with you into the ups and downs of your everyday life. Optional tools, such as cushions or benches, can enhance the experience but are not necessary to begin.

False. There is no such thing as “mastering” meditation. The benefits come from the process itself, not perfection. Every meditation session, no matter how “imperfect,” contributes to greater mindfulness and well-being over time. All practice is good practice. Many think that mastering meditation means stopping negative, stress-inducing thinking and quieting that ‘committee-in-your-head.’ Today’s brain science tells us we can’t suppress them. What you resist persists. But we can increase our experiences of beauty and awe to arrive at balance.

True. But we don’t meditate for the purpose of increasing our ‘focus’ or ‘concentration.’ We meditate to teach the mind how to watch our thoughts. As the mind becomes more skillful at watching our thoughts, we notice that the space between our thoughts grows longer and that our minds don’t wander as much. We can’t force those things to happen; they just happen. Over time, this practice strengthens neural pathways related to concentration, making staying focused in other areas of life easier.

False. While meditation is a powerful tool for emotional regulation and self-awareness, it is not a quick fix for deep-rooted issues. It can complement therapy or counseling, providing a foundation for greater emotional stability and resilience over time.