When they hear the word “meditation”, most people probably imagine a calm person sitting with their eyes closed in silence – and that’s pretty accurate. The core goal of this practice is to reduce stress and anxiety, boost focus, and calm your mind. After all, we’re all craving that in this day and age, right?
But what if you don’t like meditation at all?
Well, there are many activities that can work as a form of meditation, as long as they allow you to focus your attention and be present in the moment. Here are a few examples:
Walking meditation
How simple, huh? Walking meditation is actually a form of mindfulness meditation that involves bringing your full attention to the experience of walking. It can be a simple and effective way to bring a sense of calm and clarity to your day.
The first step if to find a quiet place where you can walk without distractions (a road, a forest, or anything you can find nearby). To begin with, take a few deep breaths and focus your attention on the sensation of your feet as they make contact with the ground. Notice the sensation of your body moving through space as you walk.
As you walk, pay attention to your breath and try to keep your mind in the present moment. If your mind starts wandering, bring it back to the sensation of walking. You can also focus on the sights, sounds, and smells around you, allowing yourself to fully experience your surroundings. Truth be told, I found natural environments to work best for this type of meditation; if you don’t have any of that around you, a park can work just as well!
To conclude, walking meditation can be a great way to clear your mind and reduce stress. It can also be a mindful way to start or end your day, or to take a break during a busy day. Try incorporating walking meditation into your daily routine to bring a sense of calm and mindfulness to your life.
If walking isn’t your thing, though, maybe you’ll find more peace with the following activities…
Drawing or Coloring
Drawing involves focusing your attention on the creative process of creating a drawing. This calming and meditative activity allows you to quiet your mind and be present in the moment. Bonus perk? You can do it with your grandkids too!
To begin with, choose a subject or theme for your drawing. It could be something basic, such as a flower or a landscape, or something more abstract. Remember: there’s no right or wrong here as long as you have fun and stay relaxed!
As you start to draw, notice the sensation of the pen or pencil on the paper, and the lines and shapes that you are creating. Remember: it’s not about what you draw, it’s about the experience itself!
That’s exactly why coloring can be just as relaxing and meditative. This practice allows you to focus your attention on the present moment while boosting creativity. When you’re coloring, your brain goes into a relaxed state, similar to what happens during meditation.
In fact, coloring activates the brain’s reward and relaxation systems, which can help to reduce stress and anxiety. This activity also boosts the production of your “feel-good” neurotransmitter, serotonin. Coloring can also stimulate the production of the brain chemical dopamine, which is involved in learning, memory, and attention. This can help to improve focus and concentration, and can also be beneficial for people with attention deficit hyperactivity disorder (ADHD).
In recent years, adult coloring books have exploded in popularity and that’s probably why. Maybe it’s time to make your inner child happy and heal some of your adult stress and grab those pencils!
Gardening
Simple as it may seem, gardening can be a form of meditation. How? Basically, this habit means focusing your attention on the present moment and caring for plants. Gardening can be a soothing and mindful activity that allows you to connect with nature and the natural world.
To practice gardening as meditation, take a few deep breaths and allow yourself to relax. Then, choose a task to focus on, such as planting seeds, tending to existing plants, or simply observing the plants in your garden.
As you work, pay attention to the sensation of your hands in the soil, the colors and textures of the plants, and the sounds and smells of the garden. Try to keep your mind in the present moment and allow yourself to fully engage with the task at hand.
Gardening can be a great way to relax and de-stress, and it can also be a mindful way to spend time with yourself and connect with nature. Try incorporating gardening into your daily routine to bring a sense of calm and mindfulness to your life. Surprisingly, these simple tricks helped my husband (who used to loathe gardening) love this habit!
Yoga
The combination of good posture and breath control in yoga can be a powerful form of meditation.
Yoga is a physical and spiritual practice that originated in ancient India. From physical postures and breathing techniques to meditation practices, this habit improves your flexibility, strength, and overall well-being. Yoga can also be a powerful tool for mindfulness, as it involves focusing your attention on the present moment and your body’s sensations.
During a yoga practice, you may be asked to focus on your breath, the alignment of your body, and the sensation of your muscles as you move through different postures. This can help to quiet the mind after a long, busy day at work, or to start your day on the right track depending on when you practice it.
In addition to the physical postures, many yoga practices also include meditation and mindfulness techniques, such as body scans, mantra repetition, and breath awareness. These techniques can help to further cultivate mindfulness and a sense of presence.
You can practice yoga by yourself at home, attend a physical class, or choose virtual guidance sessions. No matter how little time you can allocate for this habit, yoga can go a long way – even in retirement!
Music
Music can be used as a form of meditation, as it can help to relax the mind and bring a sense of calm and inner peace. Many people find that listening to music can help them to let go of their thoughts and stress, and bring their attention to the present moment.
Luckily, many types of music can be used for meditation, including classical music, ambient music, and nature sounds. In this case, it all comes down to your personal preferences. Ten years ago, I used to love classical tunes, whereas today I like to sit down in my garden listening to chill pop playlists.
SPECIAL NOTE: it’s important to choose music without lyrics or other distractions that could take the focus away from the meditation. Some people find it helpful to use music with a slow, steady beat or with repetitive melodies, as this can help to promote a sense of relaxation and focus.
Of course, you may also play an instrument yourself or sing along to popular music you love.
Cooking
Cooking can be a form of meditation in that it can provide an opportunity for mindfulness and present-moment awareness. When we are fully engaged in the process of cooking, we can let go of our thoughts and distractions and focus on the present moment.
Cooking can be a very sensorial activity, and engaging the senses can help to bring us into a state of relaxation and mindfulness. The smells, textures, and tastes of the ingredients can all be appreciated and savored in the present moment.
In addition, the act of creating something through cooking can be very satisfying – both for your mind and stomach, ha!
However, don’t focus too much outcome of the dish. Instead, focus on the process of cooking itself. This can help to create a sense of relaxation and enjoyment in the activity.
In conclusion, I think any activity can be a form of meditation if you truly like it and stay anchored in the process of doing it. What’s the activity that heals your mind and spirit? Let us know in the comment section and we’ll get back to you!
