You've been practicing for weeks, months, maybe years. Is anything happening? Are you getting anywhere? The frustration is common: meditation progress is notoriously hard to see, especially from the inside.
Here's what genuine progress actually looks like—and why you might be more advanced than you think.
Why Progress Is Hard to See
The Gradual Shift
Like growing: You don't notice yourself growing taller. Others do. Progress in meditation is similar—gradual shifts that are invisible from within.
No before/after: You don't have a clear image of your mind "before" to compare to. Changes happen slowly, continuously.
The new normal: What was once an achievement becomes baseline. You no longer notice it as progress.
The Wrong Metrics
Looking for: Blank mind, constant focus, blissful states, visions, supernatural experiences.
Missing: The real changes—less reactivity, more equanimity, increased awareness.
The mismatch: Expectations don't match reality. You're looking in the wrong place.
The Self-Assessment Problem
The awareness paradox: More aware practitioners are more aware of their problems. It can seem like you're getting worse when you're actually seeing more clearly.
The ego's resistance: Part of you doesn't want to acknowledge progress. It would undermine the sense of being a struggling seeker.
Signs During Practice
Quicker Return
The sign: You wander into thought but return sooner than you used to.
Before: Lost for five minutes before noticing.
After: Lost for a few seconds, then awareness returns.
Why it matters: The gap between wandering and noticing is shrinking. This is core skill development.
Less Judgment About Wandering
The sign: When you notice you've wandered, there's less frustration, less self-criticism.
Before: "I'm terrible at this. Why can't I focus?"
After: Noticed. Return. No drama.
Why it matters: The practice is maturing. You understand that wandering is part of the process.
Ability to Sit Longer
The sign: What once felt like an eternity now passes more easily.
Before: Twenty minutes felt like an hour.
After: Twenty minutes feels manageable. Maybe you want more.
Why it matters: Tolerance for stillness is developing. The mind is settling.
More Aware of Mental Patterns
The sign: You notice recurring thought patterns—the same worries, fantasies, plans appearing repeatedly.
Before: Thoughts seemed random and new.
After: You recognize the familiar loops.
Why it matters: Self-knowledge is developing. You're seeing how your mind works.
Occasional Stillness
The sign: Moments of genuine quiet—not forced emptiness but natural gaps.
Before: Constant mental chatter.
After: Sometimes, just presence. Then thought returns, but the gap was real.
Why it matters: You're touching what meditation points toward.
Practice Feels More Natural
The sign: Less struggle. Less sense of "doing" meditation.
Before: Effortful focus, constant correction.
After: More ease. Sitting happens more naturally.
Why it matters: Practice is becoming integrated. Less technique, more being.
Signs in Daily Life
Increased Patience
The sign: Situations that would have triggered impatience don't, or trigger less.
Examples: - Waiting without agitation - Traffic without rage - Slower responses without frustration
Why it matters: Equanimity is developing. You're less at the mercy of circumstances.
Reduced Reactivity
The sign: Automatic reactions become choices. Space appears between stimulus and response.
Examples: - Pausing before speaking in anger - Noticing the urge to check your phone - Feeling the impulse to react without acting on it
Why it matters: This is freedom. Not being controlled by every passing impulse.
More Present
The sign: You catch yourself being present more often. Aware of the moment, not lost in thought.
Examples: - Actually tasting your food - Noticing the sky, sounds, environment - Being with the person in front of you
Why it matters: Life is happening now. Being present means being alive.
Noticing Emotions Earlier
The sign: Emotional states are noticed when they're small, before they become overwhelming.
Before: Sudden anger. Where did that come from?
After: Irritation noticed. I can see it building.
Why it matters: Earlier awareness means more choice. You can respond to emotions rather than being hijacked.
Decreased Rumination
The sign: Less repetitive thinking. When you catch yourself ruminating, you can stop more easily.
Before: Same worry replayed endlessly.
After: Noticed the loop. Let it go. Maybe returns, but less sticky.
Why it matters: Less suffering. Rumination is a major source of mental distress.
Better Listening
The sign: In conversations, actually hearing others rather than planning your response.
Before: Waiting for your turn to talk.
After: Present with what they're saying. Less agenda.
Why it matters: Connection improves. Relationships deepen.
More Acceptance
The sign: Less arguing with reality. Things are as they are.
Before: "This shouldn't be happening."
After: "This is happening. Now what?"
Why it matters: Suffering decreases. Energy previously spent on resistance becomes available.
Signs Over the Long Term
Continued Practice
The sign: You're still doing it. Months or years in, practice continues.
Why it matters: Consistency is the foundation. Without it, nothing else develops.
Deepening Interest
The sign: You want to learn more, practice more, understand more deeply.
Before: Meditation as obligation or self-improvement tool.
After: Genuine interest in the path.
Why it matters: Intrinsic motivation is more sustainable than external.
Less Need for Special Experiences
The sign: You're not chasing states anymore. Regular practice is enough.
Before: Hoping for bliss, visions, insights.
After: Showing up and practicing. That's enough.
Why it matters: Maturity. You've moved past spiritual materialism.
Integration
The sign: Less separation between practice and life. Awareness isn't confined to the cushion.
Before: Meditation time vs. real life.
After: Life is the practice.
Why it matters: This is the point. Not to be a good meditator but to be awake.
Softer Sense of Self
The sign: Less rigid self-definition. Less defended. More flexible.
Before: Strong identification with beliefs, roles, history.
After: Lighter grip on who you think you are.
Why it matters: This points toward deep insight. The constructed self is seen through.
False Signs to Ignore
Pleasant States
Not reliable: Bliss, peace, calm—these come and go. Their presence doesn't mean progress; their absence doesn't mean failure.
The problem: Chasing pleasant states becomes a new form of craving.
Visions and Experiences
Not reliable: Some people have visual experiences. Others never do. Neither indicates advancement.
The problem: Dramatic experiences can be distracting. They're not the point.
Feeling Like a Good Meditator
Not reliable: This might be ego satisfaction rather than genuine development.
The problem: Pride about practice can become an obstacle.
Thinking You've Arrived
Not reliable: The sense of having figured it out is often premature.
The problem: Complacency stops development.
How to Assess Progress
Ask Others
Who knows: People around you—family, friends, colleagues—may notice changes you can't see.
What to ask: "Have you noticed any changes in me lately?" "Am I easier to be around?"
Compare to Years Ago
The longer view: Don't compare this week to last week. Compare this year to five years ago.
What to notice: How you handled a crisis then vs. now. Your general baseline of stress and reactivity.
Notice the Absence
What's not happening: Progress often shows in what doesn't occur—the anger that didn't flare, the anxiety that didn't spiral, the impulse that wasn't followed.
The subtlety: You won't notice these non-events. They're invisible progress.
Trust the Practice
The truth: If you're practicing consistently and correctly, progress is happening—whether or not you see it.
The faith: Generations of practitioners have walked this path. The methods work. Trust and continue.
What to Do
Keep Practicing
The answer: Whether or not you see progress, keep sitting. Consistency matters more than assessment.
Don't Chase
The warning: Trying to produce progress prevents it. Progress comes from practice, not from wanting progress.
Be Patient
The timeline: Meditation development takes years. Expecting quick results creates suffering.
Get Feedback
The help: A teacher can assess your practice and offer guidance. They've seen many practitioners develop.
Redefine Success
The shift: Success isn't special experiences. It's showing up, practicing correctly, and continuing.
You're probably more advanced than you think. The fact that you're concerned about progress shows awareness. The fact that you continue to practice shows dedication. These are signs.
Keep sitting.
Return is a meditation timer for practitioners at any stage of development. Set your session, continue your path, and let the minimal interface support your progress—visible or not. Download Return on the App Store.