How To Know If You’re Meditating Correctly

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As a professional meditation teacher, people often ask me how to know if they’re meditating correctly. But the truth is, there isn’t just one sign.

You might assume, for example, that you should feel calm after meditating. But not all forms of meditation are designed to make you feel calm—so that criterion doesn’t always work.

While there are mistakes to avoid, there is no absolute correct way to meditate.

The only person who can truly answer whether you’re meditating correctly is… you.

The real question is whether your meditation is meeting your own goals. So in this guide, I’m not going to tell you if you’re meditating “right” or “wrong.” Instead, I’ll walk you through the factors to be aware of so you can make that decision for yourself.

Forget what everyone says about meditating “correctly”

First things first: ditch the fluff. Just because an app made by software developers told you to “feel calm,” that doesn’t make it gospel.

And while Buddhist teachings like compassion are beautiful and powerful, you don’t have to practice meditation in a way that aligns with someone else’s moral framework. Meditation is personal. You’re allowed to make it your own.

Ditch Other People’s Ideas and Find Your Own Path

Let go of other people’s answers. If you want to know whether you’re meditating properly, you’ve got to define that for yourself.

Start with this question: What are you trying to accomplish?

Set an Intention Every Time You Meditate

Meditation works best when done sincerely, and with intention. You don’t need some lofty spiritual goal—but you should know why you’re meditating.

Is it to cultivate compassion? To regulate your emotions? To focus? To get through the day without snapping at your boss?

Whatever it is, name it. That intention becomes your measuring stick. After all, how can you know if meditation is “working” if you don’t know what result you’re aiming for?

Know What Form of Meditation You’re Doing

This should go without saying, but: make sure you know what kind of meditation you’re practicing before you sit down.

Different meditation techniques have vastly different steps and goals. Some ask you to watch the breath. Others have you visualize light or sound. Some are dynamic and even movement-based.

In my meditation book Your Best Meditation, I share in depth tutorial on all the major meditation techniques. Each one has its own unique rules. Learn those steps and follow them before expecting results.

Check Your Posture

Without a doubt, the number one reason people meditate incorrectly (and I say this from experience—I’ve done it myself) is poor posture.

There’s solid scientific research showing that proper posture helps improve focus and support meditative awareness Yet so many people—myself included, once—write posture off as superficial or unimportant.

One easy way to improve your posture is with a good meditation chair.

Just take a moment before each session to sit or stand with a solid, upright spine and a relaxed but alert body. That little adjustment can make a huge difference.

Cultivate a Non-Judgmental, Analytical Mind

Although meditation techniques differ, most of them ask you to observe things as they are—without judgment.

I often liken this to being a scientist in a lab. A scientist doesn’t measure with bias or emotion. They measure what is.

This quality of calm, objective awareness is one of the few universal aspects of nearly every meditation tradition. Learn to approach your mind with the same curiosity and neutrality you’d use if you were a scientist in a lab.

Don’t Expect Perfection

This is a big one. People often think that if their mind wanders, they’ve “failed” at meditation. Nope.

Meditation is not about staying focused. It’s about returning your focus. Every time your mind drifts and you come back—that’s a rep. That’s growth. That’s success.

Track Your Progress Over Time

Meditation doesn’t always create immediate, obvious results. But that doesn’t mean it isn’t working.

Ask yourself:

  • Am I reacting more calmly to stress?
  • Am I more consistent with my practice?
  • Do I feel slightly more self-aware?

Progress is often subtle. But it builds.

When to Seek Guidance

Sometimes the best way to know if you’re meditating properly is to get a little feedback.

Whether it’s through a teacher, a group, or even a friend who has experience, seeking guidance can help you adjust your technique, troubleshoot struggles, and go deeper. Schedule a meditation lesson with me so you can feel confident about your practice.

Signs That Your Meditation Practice Is Working

Here are a few common signs that meditation is doing what it’s meant to:

  • You feel more emotionally balanced over time
  • You’re more aware of your thoughts and reactions
  • You respond instead of react
  • You’re more in touch with your body
  • You feel more compassionate or understanding
  • You notice subtle changes in how you handle stress
  • You return to your meditation practice willingly and regularly
  • You begin to enjoy solitude and stillness
  • You’ve developed curiosity about your inner world

These signs won’t all show up at once. But over time, one or two of them should appear—and that’s your confirmation that the work is paying off.

Final Thoughts

There’s no single checklist to know if you’re meditating “right.” But if you have an intention, follow the proper technique, use good posture, observe without judgment, and track your progress over time—chances are, you’re doing just fine.

Ignore the noise. Trust your experience. That’s the real meditation path.