Summary

The article presents five alternative activities to traditional meditation for those who struggle with sitting still, offering ways to achieve mindfulness through enjoyable and productive tasks.

Abstract

The article acknowledges that traditional meditation is not suitable for everyone, despite its well-known benefits. It suggests that the difficulty in practicing meditation may stem from societal conditioning to be constantly active. To address this, the author proposes five alternative practices that can provide similar mental clarity and relaxation: adult coloring books, crafting, exercise, cleaning, and gardening. Each activity is described as capable of inducing a meditative state, with the added benefits of creativity, physical health, a cleaner environment, and a reconnection with nature. The article emphasizes the importance of finding personal ways to achieve mindfulness without the stress of adhering to traditional meditation methods.

Opinions

Meditation is often perceived as easy by those who recommend it, but many people find it challenging due to the need for stillness and focus.
The societal norm of constant activity from childhood into adulthood makes the act of sitting still feel unnatural and punitive for some.
The benefits of meditation, such as mental clarity and relaxation, should be accessible to everyone, even those who cannot meditate in the traditional sense.
Engaging

Can’t Meditate? No Problem: 5 Alternatives to Traditional Mindfulness Practices

Meditation isn’t for everyone, and that’s ok! Here’s 5 activities to try instead.

Meditate, they said… It’ll be easy, they said… (insert eye roll here!)

If meditation was as easy as a doctor or therapist makes it sound, then we’d all do it regularly. Even though the concept of meditation is easy enough, for some people, the execution is where it all breaks down.

We are conditioned to always be moving. Starting in childhood, we get up in the morning for school and continue moving until it’s time to sleep. The only time we really stop is when we are being disciplined with a timeout. It’s no wonder why now, as adults, the act of sitting still is hard and feels more like a punishment than a relaxing reprieve.

The physical and mental benefits of taking time to clear your mind and focus on your breathing may be plentiful, but if you can’t access them, then they are useless to you. Luckily, there are more ways than just the traditional methods of meditating out there that can wield the same benefits.

Below are five alternatives to traditional mindfulness meditation you can try if sitting and breathing just isn’t your thing.

Adult Coloring Books

Laugh if you want, but coloring is as much fun as an adult as it was when you were young.

The clearing of the mind is the important part that we want to achieve with meditation. Grabbing an adult coloring book and getting lost in the patterns of a mandala print, focuses the mind and provides that meditative blissfulness.

You can buy adult coloring books just about anywhere nowadays — and coloring is just plain fun to do!

Crafting

Another fun way to get into the zone is by crafting, especially if you already have a love for it. But even if you have no prior experience, there’s a craft for everyone. Whether you sit and do some knitting, or learn how to needle felt, your mind will enter that meditative zone.

Plus, if you continue to work this routine into a daily activity in place of traditional meditation, at some point you will have a finished craft as a reward for your hard work!

Exercise

Exercising is a “two birds, one stone” approach that works for many people — sometimes without them even realising it.

When you’re exercising, your brain is focusing on both the workout, but also your physical reaction to it. It focuses the mind on your breath, but the endorphin release also makes it an enjoyable experience that you will associate with a reward response.

Any type of solo exercise will do, but jogging, yoga, and lightweight training seem to work the best.

Cleaning

If you are the type that can zone out while doing chores around the house, then this is one you will have no problem with.

The mindless monotony that comes with doing household tasks is done with muscle memory. This allows the mind to stop and be at rest for a while. As long as you are not angry or stressed cleaning, the mind will relax and just switch on autopilot.

Chores such as hand-washing the dishes (minus the silverware), or sweeping/washing floors are all great choices that let your mind hit that meditative zone.

Gardening

Gardening allows you the same repetitive tasks as cleaning does, but lets you reconnect with nature. The fresh air and sun are not only good for combating anxiety and depression but are also great for grounding yourself.

Try growing a few vegetable plants or berry bushes you can later eat from. Growing your own food can boost your efforts, and bring a sense of accomplishment — not to mention add extra vitamins to your meals.

Whether you find your Zen sitting in full lotus, or washing the kitchen floor, doesn’t matter. All that matters is that you find it. With all the distractions and noise that surround us daily, finding a few moments to just be with yourself is enough of a struggle — forcing yourself to use that precious time in ways that cause more stress than relief is a wasted opportunity.

Try not to waste an opportunity that could help you live a more fulfilled life!