{"id":1709,"date":"2026-10-09T22:29:03","date_gmt":"2026-10-09T13:29:03","guid":{"rendered":"https:\/\/nehan.life\/en\/?p=1709"},"modified":"2026-10-09T22:29:03","modified_gmt":"2026-10-09T13:29:03","slug":"why-meditation-feels-exhausting","status":"publish","type":"post","link":"https:\/\/nehan.life\/en\/why-meditation-feels-exhausting\/","title":{"rendered":"Why Does Meditation Leave You Tired? The One Thing I Stopped Doing After Years of Trying Too Hard"},"content":{"rendered":"<style>@import url('https:\/\/fonts.googleapis.com\/css2?family=Zen+Old+Mincho:wght@400;500;600;700&display=swap'); .nh-body{color:#3a352e;line-height:2.0;font-family:\"Zen Old Mincho\",\"Yu Mincho\",\"Hiragino Mincho ProN\",\"Yu Mincho\",serif;font-weight:400} .nh-body p{margin:0 0 22px}.nh-body strong{font-weight:600;background:linear-gradient(transparent 62%,#D8E4CF 62%);padding:0 1px} .nh-body h2{scroll-margin-top:80px;font-family:\"Zen Old Mincho\",serif;font-size:23px;font-weight:600;color:#2c2922;letter-spacing:.04em;line-height:1.6;margin:66px 0 26px;padding:6px 0 16px 18px;border-left:4px solid #52684A;border-bottom:1px solid #E7DECE} .nh-body h3{scroll-margin-top:80px;font-family:\"Zen Old Mincho\",serif;font-size:18px;font-weight:600;color:#52684A;letter-spacing:.03em;margin:40px 0 14px;padding-left:13px;border-left:2px solid #C9B79C} .nh-point{background:#FAF7F2;border:1px solid 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Neue\",Arial,sans-serif;font-size:12px;letter-spacing:.3em;font-weight:600;color:#52684A;margin:0 0 12px} .nh-lead ul.nh-check{margin:0}.nh-lead .nh-check li{padding:8px 8px 8px 34px;font-size:15px}.nh-lead .nh-check li:last-child{border-bottom:0} .nh-cta--mid{margin:44px auto 48px;padding:34px 30px 30px;max-width:560px} .nh-cta--mid .nh-cta__title{font-size:18px;margin-bottom:10px} .nh-cta--mid .nh-cta__lead{font-size:13px;line-height:1.9;margin-bottom:20px} .nh-cta--mid .nh-cta__rule{height:20px;margin-bottom:20px} .nh-cta--mid .nh-cta__note{display:none} @media (max-width:480px){.nh-cta--mid{margin:34px auto 38px;padding:26px 16px 24px}} .nh-toc{background:#FAF7F2;border:1px solid #E7DECE;border-radius:2px;padding:26px 28px 22px;margin:40px 0 48px} .nh-toc__label{font-family:\"Avenir\",\"Avenir Next\",\"Helvetica Neue\",Arial,sans-serif;font-size:11px;letter-spacing:.18em;color:#52684A;margin:0 0 14px;font-weight:600} .nh-toc__list{list-style:none;margin:0;padding:0;counter-reset:nhtoc} .nh-toc__list>li{counter-increment:nhtoc;margin:0 0 10px;padding-left:26px;position:relative;line-height:1.7} .nh-toc__list>li:before{content:counter(nhtoc,decimal-leading-zero);position:absolute;left:0;top:1px;font-family:\"Avenir\",\"Avenir Next\",\"Helvetica Neue\",Arial,sans-serif;font-size:11px;color:#C9B79C;letter-spacing:.06em} .nh-toc a{color:#3a352e;text-decoration:none;border-bottom:1px solid transparent} .nh-toc a:hover{color:#52684A;border-bottom-color:#C9B79C} .nh-toc__sub{list-style:none;margin:8px 0 0;padding:0} .nh-toc__sub>li{margin:0 0 6px;padding-left:14px;position:relative;font-size:14px;line-height:1.65} .nh-toc__sub>li:before{content:\"\\2014\";position:absolute;left:0;color:#C9B79C} @media (max-width:600px){.nh-toc{padding:20px 18px 16px;margin:32px 0 38px}}<\/style>\n<div class=\"nh-body\">\n<nav class=\"nh-toc\" aria-label=\"CONTENTS\">\n<p class=\"nh-toc__label\">CONTENTS<\/p>\n<ul class=\"nh-toc__list\">\n<li><a href=\"#nh-s1\">Key points<\/a><\/li>\n<li><a href=\"#nh-s2\">Why does meditation make me tired?<\/a>\n<ul class=\"nh-toc__sub\">\n<li><a href=\"#nh-s2-1\">Is it a failure if my thoughts won&#8217;t stop during meditation?<\/a><\/li>\n<li><a href=\"#nh-s2-2\">Why do my shoulders get stiff when my eyes are closed?<\/a><\/li>\n<li><a href=\"#nh-s2-3\">Why do unpleasant thoughts surface the moment I go quiet, and when should I stop?<\/a><\/li>\n<\/ul>\n<\/li>\n<li><a href=\"#nh-s3\">How do I switch to meditation that doesn&#8217;t require effort?<\/a>\n<ul class=\"nh-toc__sub\">\n<li><a href=\"#nh-s3-1\">Will it get easier if I just do 20 minutes every day?<\/a><\/li>\n<li><a href=\"#nh-s3-2\">What can I do on my own to stop straining?<\/a><\/li>\n<li><a href=\"#nh-s3-3\">Should I meditate alone, with a professional, or join a guided setting?<\/a><\/li>\n<\/ul>\n<\/li>\n<li><a href=\"#nh-s4\">For people who keep slipping back when they practice alone<\/a>\n<ul class=\"nh-toc__sub\">\n<li><a href=\"#nh-s4-1\">Why do I fall back into scoring mode even when I know better?<\/a><\/li>\n<li><a href=\"#nh-s4-2\">What should I check before choosing a retreat or guided program?<\/a><\/li>\n<li><a href=\"#nh-s4-3\">Is it okay to go straight into a three-day, two-night retreat?<\/a><\/li>\n<\/ul>\n<\/li>\n<li><a href=\"#nh-s5\">FAQ<\/a><\/li>\n<\/ul>\n<\/nav>\n<h2 id=\"nh-s1\">Key points<\/h2>\n<ul class=\"nh-check\">\n<li>Meditation feels tiring when you strain to erase your thoughts. The fatigue comes from how you&#8217;re trying, not from meditation itself.<\/li>\n<li>Sitting while grading your own performance is the same as continuing to work with your eyes closed. That is usually why your shoulders are stiff afterward.<\/li>\n<li>Meditation that doesn&#8217;t exhaust you starts when you stop trying to do it well and settle for simply noticing.<\/li>\n<\/ul>\n<p>Meditation tires you out because you&#8217;re working hard to get rid of distracting thoughts. Every time one surfaces and you tense up with &#8220;no, come back,&#8221; your body isn&#8217;t resting.<\/p>\n<p>It&#8217;s repeating a small contraction, over and over. If your shoulders are locked solid after ten minutes, that isn&#8217;t a sign you need more practice. It&#8217;s a sign you&#8217;re trying too hard.<\/p>\n<p>For my first few years, I finished every session with a heavy body, more drained than I was after work. That wasn&#8217;t meditation. It was cramming for a meditation exam.<\/p>\n<p>From here, I&#8217;ll answer the questions people actually bring me.<\/p>\n<h2 id=\"nh-s2\">Why does meditation make me tired?<\/h2>\n<p>Because your body isn&#8217;t resting. Your eyes may be closed, but if your mind keeps working at &#8220;doing this right,&#8221; your muscles never let go.<\/p>\n<h3 id=\"nh-s2-1\">Is it a failure if my thoughts won&#8217;t stop during meditation?<\/h3>\n<p>No. Thoughts surfacing is the brain doing its ordinary job. What wears you out isn&#8217;t the thought itself. It&#8217;s the effort you spend trying to push it away every time one appears.<\/p>\n<p>Press your hand on the surface of water to make it flat, and all you get is more ripples.<\/p>\n<p>You probably know this feeling: the harder you try to be calm, the less calm you are. That isn&#8217;t a personal weakness. It&#8217;s how the mechanism works.<\/p>\n<h3 id=\"nh-s2-2\">Why do my shoulders get stiff when my eyes are closed?<\/h3>\n<figure class=\"nh-article-image\"><img decoding=\"async\" src=\"https:\/\/nehan.life\/wp-content\/uploads\/2026\/10\/meditation-tired-why-img-1.png\" alt=\"\u7791\u60f3\u304c\u75b2\u308c\u308b\u306e\u306f\u306a\u305c\uff1f \u307e\u3058\u3081\u306b\u3084\u308b\u307b\u3069\u6d88\u8017\u3057\u3066\u3044\u305f\u50d5\u304c\u3001\u3084\u3081\u305f\u4e00\u3064\u306e\u3053\u3068 \u306e\u30a4\u30e1\u30fc\u30b8 1\" loading=\"lazy\"><\/figure>\n<p>Usually because you&#8217;re sitting there asking, &#8220;Am I doing this well right now?&#8221; and scoring the answer. Your eyes are closed, but your mind is doing the same work it does in a meeting.<\/p>\n<p>Research suggests that fatigue and unpleasant experiences during meditation are not rare (Lindahl 2017; Britton 2021). Those studies describe them as a recognized part of practice, not as a flaw in the person.<\/p>\n<p>If your body feels heavy afterward, you&#8217;re in well-documented company.<\/p>\n<h3 id=\"nh-s2-3\">Why do unpleasant thoughts surface the moment I go quiet, and when should I stop?<\/h3>\n<p>Because whatever you pushed down during the day comes up as soon as things get still. The message that still hasn&#8217;t been read. Your manager&#8217;s &#8220;got a minute?&#8221; The bill due next month.<\/p>\n<p>If you sit down carrying worries about relationships, work, or money, the tiredness of meditation is partly the weight of those worries. Having them surface is hard.<\/p>\n<p>But noticing them is not, in itself, a bad thing.<\/p>\n<p>One clear line, though. If you experience intense anxiety, a racing heart, or flashbacks, stop and talk to a doctor or qualified professional. That is not a sign you&#8217;re &#8220;going deep.&#8221; It&#8217;s a sign to stop.<\/p>\n<div class=\"nh-cta nh-cta--mid\">\n<p class=\"nh-cta__eyebrow\">FREE PROGRAM<\/p>\n<p class=\"nh-cta__title\">A doorway to seeing your life anew \u2014 through the body<\/p>\n<p class=\"nh-cta__lead\">Add us on LINE to receive the free online lessons \u2014 the parts we couldn&#8217;t fit into this article.<\/p>\n<div class=\"nh-cta__rule\"><\/div>\n<p>  <a class=\"nh-cta__btn\" href=\"https:\/\/om.nehan.life\/line\/open\/XOyz4TM3QCnV\" style=\"color:#fff !important;text-decoration:none\"><span class=\"label\" style=\"color:#fff !important\">Get the free lessons on LINE<\/span><\/a><\/p>\n<p class=\"nh-cta__note\">Free to join, unsubscribe anytime. This is not medical treatment; results vary by individual.<\/p>\n<\/div>\n<h2 id=\"nh-s3\">How do I switch to meditation that doesn&#8217;t require effort?<\/h2>\n<figure class=\"nh-article-image\"><img decoding=\"async\" src=\"https:\/\/nehan.life\/wp-content\/uploads\/2026\/10\/meditation-tired-why-img-2.png\" alt=\"\u7791\u60f3\u304c\u75b2\u308c\u308b\u306e\u306f\u306a\u305c\uff1f \u307e\u3058\u3081\u306b\u3084\u308b\u307b\u3069\u6d88\u8017\u3057\u3066\u3044\u305f\u50d5\u304c\u3001\u3084\u3081\u305f\u4e00\u3064\u306e\u3053\u3068 \u306e\u30a4\u30e1\u30fc\u30b8 2\" loading=\"lazy\"><\/figure>\n<p>Change the method first, not the amount.<\/p>\n<h3 id=\"nh-s3-1\">Will it get easier if I just do 20 minutes every day?<\/h3>\n<p>Not if you keep the same exhausting pattern and simply stretch the time. More minutes only set the habit harder.<\/p>\n<div class=\"nh-walls\">\n<div class=\"nh-wall\">\n<p class=\"nh-wall__t\">Making sessions longer<\/p>\n<p>Twenty minutes of the same tiring approach just means more tiring.<\/p>\n<\/div>\n<div class=\"nh-wall\">\n<p class=\"nh-wall__t\">Hunting for the &#8220;correct&#8221; technique<\/p>\n<p>Change the method all you like; if the self doing the scoring stays the same, so does the result.<\/p>\n<\/div>\n<div class=\"nh-wall\">\n<p class=\"nh-wall__t\">Aiming for zero thoughts<\/p>\n<p>Thinking is a natural function. Setting zero as the goal tends to make things harder, not easier.<\/p>\n<\/div>\n<\/div>\n<h3 id=\"nh-s3-2\">What can I do on my own to stop straining?<\/h3>\n<p>The whole instruction is: when you notice a thought, leave it alone. That&#8217;s it. The moment you think &#8220;oh, I was thinking,&#8221; you&#8217;re already back.<\/p>\n<ul class=\"nh-check\">\n<li>Start small (a three-minute body meditation): follow only the feeling of your seat touching the chair. Ending while you still feel &#8220;that wasn&#8217;t enough&#8221; is what keeps you coming back.<\/li>\n<li>Write things down first: before you sit, put whatever is on your mind on paper in three lines. Left in your head, it will keep resurfacing.<\/li>\n<li>Rest on tired days, or skip entirely: don&#8217;t sit that day. That counts as practice too.<\/li>\n<\/ul>\n<h3 id=\"nh-s3-3\">Should I meditate alone, with a professional, or join a guided setting?<\/h3>\n<figure class=\"nh-article-image\"><img decoding=\"async\" src=\"https:\/\/nehan.life\/wp-content\/uploads\/2026\/10\/meditation-tired-why-img-3.png\" alt=\"\u7791\u60f3\u304c\u75b2\u308c\u308b\u306e\u306f\u306a\u305c\uff1f \u307e\u3058\u3081\u306b\u3084\u308b\u307b\u3069\u6d88\u8017\u3057\u3066\u3044\u305f\u50d5\u304c\u3001\u3084\u3081\u305f\u4e00\u3064\u306e\u3053\u3068 \u306e\u30a4\u30e1\u30fc\u30b8 3\" loading=\"lazy\"><\/figure>\n<p>The right form depends on how you get tired.<\/p>\n<ul class=\"nh-check\">\n<li>On your own: the three-minute body meditation. It costs nothing, you can try it tonight, and you can stop immediately if it doesn&#8217;t suit you.<\/li>\n<li>With a professional: if your fatigue comes with strong anxiety or insomnia, see a doctor or counselor. Meditation is not a substitute for care.<\/li>\n<li>In a guided setting: for people who keep slipping back into the same reaction no matter how often they try alone. You change the whole environment.<\/li>\n<\/ul>\n<p>The overall approach is in [How to live with meditation](\/blog\/meditation-guide). Working with distracting thoughts and self-scoring is covered separately in [When meditation doesn&#8217;t seem to work](\/blog\/meditation-no-effect).<\/p>\n<h2 id=\"nh-s4\">For people who keep slipping back when they practice alone<\/h2>\n<p>It&#8217;s usually not weak willpower. It&#8217;s that your everyday environment doesn&#8217;t allow you to return to the present.<\/p>\n<h3 id=\"nh-s4-1\">Why do I fall back into scoring mode even when I know better?<\/h3>\n<figure class=\"nh-article-image\"><img decoding=\"async\" src=\"https:\/\/nehan.life\/wp-content\/uploads\/2026\/10\/meditation-tired-why-img-4.png\" alt=\"\u7791\u60f3\u304c\u75b2\u308c\u308b\u306e\u306f\u306a\u305c\uff1f \u307e\u3058\u3081\u306b\u3084\u308b\u307b\u3069\u6d88\u8017\u3057\u3066\u3044\u305f\u50d5\u304c\u3001\u3084\u3081\u305f\u4e00\u3064\u306e\u3053\u3068 \u306e\u30a4\u30e1\u30fc\u30b8 4\" loading=\"lazy\"><\/figure>\n<p>Because understanding it in your head is different from your body knowing the state. The dishes in the sink catch your eye, your phone buzzes, your mind jumps to tomorrow.<\/p>\n<p>If that&#8217;s your pattern, one option is to change the environment itself rather than fight it in place.<\/p>\n<p>That doesn&#8217;t mean something is wrong with you. It means the room you sit in has more pull than the instruction you&#8217;re holding onto. Some people only find the non-effort state once there is nothing around them asking for effort.<\/p>\n<h3 id=\"nh-s4-2\">What should I check before choosing a retreat or guided program?<\/h3>\n<p>Five measures of safety.<\/p>\n<ul class=\"nh-check\">\n<li>The host&#8217;s background: what training stands behind the guidance.<\/li>\n<li>Whether you can opt out partway: is there a way to step out if it isn&#8217;t right for you.<\/li>\n<li>Fees and cancellation: are extra costs and refund conditions clearly written.<\/li>\n<li>Follow-up afterward: is there a contact and a period of support once you&#8217;re home.<\/li>\n<li>Intensity of breathwork and supervision: if strong breathing techniques are used, is there someone attending and a check on existing conditions.<\/li>\n<\/ul>\n<p>The detailed criteria are in [How to choose a retreat](\/blog\/retreat-guide).<\/p>\n<h3 id=\"nh-s4-3\">Is it okay to go straight into a three-day, two-night retreat?<\/h3>\n<p>If you&#8217;re unsure, you can talk it through at a consultation session first and decide afterward. If it doesn&#8217;t feel right, you don&#8217;t have to join. nehan&#8217;s &#8220;Journey to See Your Life Flash Before You&#8221; is two nights and three days in the forests of Kobuchizawa, Yatsugatake.<\/p>\n<p>The fourteen days after you return are part of it, a period for bringing what you noticed back into daily life. The flow is built for people who return to the same reaction every time they try alone.<\/p>\n<div class=\"nh-steps\">\n<div class=\"nh-step\"><span class=\"nh-step__no\">01<\/span><\/p>\n<div class=\"nh-step__body\">\n<p class=\"nh-step__t\">Release the tension<\/p>\n<p class=\"nh-step__d\">Step away from the &#8220;scoring mind&#8221; first.<\/p>\n<\/div>\n<\/div>\n<div class=\"nh-step\"><span class=\"nh-step__no\">02<\/span><\/p>\n<div class=\"nh-step__body\">\n<p class=\"nh-step__t\">Go deeper<\/p>\n<p class=\"nh-step__d\">Enter in stages, with a guide alongside you.<\/p>\n<\/div>\n<\/div>\n<div class=\"nh-step\"><span class=\"nh-step__no\">03<\/span><\/p>\n<div class=\"nh-step__body\">\n<p class=\"nh-step__t\">Bring it home<\/p>\n<p class=\"nh-step__d\">Over the fourteen days after, let it take root in everyday life.<\/p>\n<\/div>\n<\/div>\n<\/div>\n<h2 id=\"nh-s5\">FAQ<\/h2>\n<p><strong>Q: If meditation tires me out, does that mean I&#8217;m not suited to it?<\/strong> A: It&#8217;s more often a question of method than of suitability. When people shift from a trying mode to a noticing mode, the experience can change.<\/p>\n<p><strong>Q: I keep slipping back when I meditate alone. Who is a guided setting for?<\/strong> A: People who return to the same reaction no matter how many times they try alone, and people who can&#8217;t go deep in their everyday environment.<\/p>\n<p><strong>Q: What if breathwork scares me?<\/strong> A: Choose a setting where you can opt out partway. If you have a health condition or anxiety, tell them beforehand.<\/p>\n<p><strong>Q: Is falling asleep a failure?<\/strong> A: No. Your body may simply be asking for rest.<\/p>\n<p>Understanding &#8220;don&#8217;t try so hard&#8221; in your head is one thing. The body takes time to learn it. You don&#8217;t have to carry that on your own. Would you like to look together at which kind of tiredness is yours, at a consultation session?<\/p>\n<p>This article provides general information and is not medical advice. Results vary from person to person. If you have concerns about your health, please consult a professional.<\/p>\n<div class=\"nh-cta\">\n<p class=\"nh-cta__eyebrow\">FREE PROGRAM<\/p>\n<p class=\"nh-cta__title\">A doorway to seeing your life anew \u2014 through the body<\/p>\n<p class=\"nh-cta__lead\">Add us on LINE to receive the free online lessons \u2014 the parts we couldn&#8217;t fit into this article.<\/p>\n<div class=\"nh-cta__rule\"><\/div>\n<p>  <a class=\"nh-cta__btn\" href=\"https:\/\/om.nehan.life\/line\/open\/XOyz4TM3QCnV\" style=\"color:#fff !important;text-decoration:none\"><span class=\"label\" style=\"color:#fff !important\">Get the free lessons on LINE<\/span><\/a><\/p>\n<p class=\"nh-cta__note\">Free to join, unsubscribe anytime. This is not medical treatment; results vary by individual.<\/p>\n<\/div>\n<div class=\"nh-refs\">\n<h2 id=\"nh-s6\">Sources \/ References<\/h2>\n<ul class=\"nh-check\">\n<li>Britton WB et al. (2021). Defining and measuring meditation-related adverse effects in mindfulness-based programs. Clinical Psychological Science.<\/li>\n<li>Lindahl JR et al. (2017). The varieties of contemplative experience: a mixed-methods study of meditation-related challenges. PLOS ONE.<\/li>\n<li>Brewer JA et al. (2011). Meditation experience is associated with differences in default mode network activity and connectivity. PNAS.<\/li>\n<li>Kabat-Zinn J. Writings on Mindfulness-Based Stress Reduction (MBSR).<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<p><script type=\"application\/ld+json\">{\"@context\":\"https:\/\/schema.org\",\"@type\":\"FAQPage\",\"mainEntity\":[{\"@type\":\"Question\",\"name\":\"If meditation tires me out, does that mean I'm not suited to it?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"It's more often a question of method than of suitability. 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It's the effort you put into chasing thoughts away. Here's what the research says, and what I stopped doing.","protected":false},"author":1,"featured_media":1708,"comment_status":"closed","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"_uf_show_specific_survey":0,"_uf_disable_surveys":false,"footnotes":""},"categories":[29],"tags":[],"class_list":["post-1709","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-meditation-reflection"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/nehan.life\/en\/wp-json\/wp\/v2\/posts\/1709","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/nehan.life\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/nehan.life\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/nehan.life\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/nehan.life\/en\/wp-json\/wp\/v2\/comments?post=1709"}],"version-history":[{"count":1,"href":"https:\/\/nehan.life\/en\/wp-json\/wp\/v2\/posts\/1709\/revisions"}],"predecessor-version":[{"id":1713,"href":"https:\/\/nehan.life\/en\/wp-json\/wp\/v2\/posts\/1709\/revisions\/1713"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/nehan.life\/en\/wp-json\/wp\/v2\/media\/1708"}],"wp:attachment":[{"href":"https:\/\/nehan.life\/en\/wp-json\/wp\/v2\/media?parent=1709"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/nehan.life\/en\/wp-json\/wp\/v2\/categories?post=1709"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/nehan.life\/en\/wp-json\/wp\/v2\/tags?post=1709"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}