1 Identify the cause

The first step to overcome a meditation plateau is to understand what's causing it. There could be many reasons why you feel stuck, bored, or frustrated with your practice. Maybe you're too busy, distracted, or stressed to meditate regularly. Maybe you're following a routine that doesn't suit your needs, preferences, or goals. Maybe you're expecting too much from yourself or from meditation. Or maybe you're simply going through a natural phase of adaptation and adjustment. Whatever the cause, be honest and compassionate with yourself, and don't judge or blame yourself for feeling this way.

2 Try something new

The second step to overcome a meditation plateau is to experiment with different approaches and techniques. Sometimes, a change of scenery, time, or method can make a big difference in your motivation and enjoyment. For example, you could try meditating in a different location, such as a park, a garden, or a quiet room. You could try meditating at a different time of the day, such as in the morning, in the afternoon, or before bed. You could try meditating with a different technique, such as breathwork, mantra, visualization, or body scan. Or you could try meditating with a different medium, such as music, guided audio, or a meditation app.

3 Set realistic goals

The third step to overcome a meditation plateau is to set realistic and meaningful goals for your practice. Goals can help you stay focused, motivated, and accountable, as long as they are not too vague, too ambitious, or too rigid. For example, instead of setting a goal to meditate for an hour every day, you could set a goal to meditate for 10 minutes every day for a week. Instead of setting a goal to achieve enlightenment or bliss, you could set a goal to cultivate awareness or compassion. And instead of setting a goal to never miss a session or never have a bad one, you could set a goal to be flexible and forgiving with yourself.

4 Seek feedback and support

The fourth step to overcome a meditation plateau is to seek feedback and support from others who share your interest and experience. Feedback can help you identify your strengths and weaknesses, correct your mistakes, and improve your skills. Support can help you feel inspired, encouraged, and connected with a community. For example, you could join a meditation class, group, or club, where you can learn from a teacher, mentor, or peer. You could read a book, watch a video, or listen to a podcast, where you can gain insights, tips, or stories. Or you could talk to a friend, family member, or partner, where you can share your challenges, achievements, or questions.

5 Celebrate your progress

The fifth step to overcome a meditation plateau is to celebrate your progress and appreciate your efforts. Sometimes, you may feel like you're not making any progress or that you're wasting your time. But this is not true. Every time you meditate, you're doing something good for yourself and for others. You're training your mind, nurturing your soul, and transforming your life. So don't forget to acknowledge and reward yourself for your dedication and discipline. For example, you could keep a journal, where you can record your experiences, feelings, or insights. You could treat yourself, where you can enjoy a relaxing activity, a healthy snack, or a small gift. Or you could express gratitude, where you can thank yourself, your teachers, or the universe for the opportunity to meditate.