I’ve come across a lot of folks who want to meditate but don’t feel like they’re getting it “right.” If I had a nickel for every time someone told me they can’t turn off their thoughts while meditating, I’d…well… have a lot of nickels. 

So, if you hate meditation but want to be more mindful, you are not alone. 

Meditation & Mindfulness Are Not Synonymous

Mindfulness is a state of being fully present in the moment without judgment. A solid mindfulness habit can have a lot of benefits (here’s a nerdy article about the neuroscience of mindfulness) in life– like improved relationships, lower stress levels, better sleep, improved emotional regulation, and decreased anxiety or depression.

You often hear the phrase “mindfulness meditation,” which might make you think mindfulness and meditation are the same thing. They are not.

Why Some People Dislike Meditation

Meditation is a practice that involves focusing attention on something in order to increase awareness and presence. It’s often practiced in a certain posture. It can be a part of religious or spiritual practice. And it’s practiced for a set period of time.

Taking 20 minutes out of your day to focus solely on your breath can be difficult for many reasons. You may be very busy, you might have a hard time concentrating, feel physical discomfort, and you might even find it difficult to give yourself the time. But the number one reason I hear from clients is that they fear they aren’t doing meditation “right.” There’s the assumption that to meditate “right,” you no longer have thoughts. But that’s the topic of a whole different blog.

Meditation Alternatives

If sitting down in a lotus position makes you uncomfortable, fearful, or anxious, you’re not alone and it’s ok. Meditation is to mindfulness what pilates is to fitness. With time, the present awareness you practice in meditation will spill over into your day to day life. So you can think of meditation as an exercise that strengthens your muscles of mindfulness.

But not everyone chooses to strengthen their physical muscles through pilates. Some like to deadlift, others play sports. I like walking. You don’t have to strengthen your mindfulness muscles through traditional seated meditation.

Finding the Mindfulness Practice That Works for You

Mindfulness can benefit everyone. But everyone is different, and finding what works for YOU is much more important than doing mindfulness or meditation the “right way.”

Experiment with some alternative practices. I’ll share a few ideas below. Take what you want, and leave the rest. The key is to pick something that you can commit to— that feels doable for you. You’re not going to be consistent out of the gate. And that’s OK.

Mindfulness Practice Ideas:

The key to practicing mindfulness is to train your focus to the present moment. No judgment, just noticing. You’re going to have thoughts, you will think about your to-do list or the thing that one person said to you at work last week. The goal isn’t to have no thoughts. The goal is to notice you’re having the thought, and to then move your brain back to the focal point gently.

When you’re just starting out, pairing mindfulness with a daily task can help. Pick an activity you do regularly and for a short period of time. Think 30 seconds to 5 mins to start out.

For example:

Mindful toothbrushing

If you have an electric toothbrush, those things are programmed to two minutes. Set a goal to focus on the sensation of the toothbrush on your teeth, your gums, the vibration in your hand. How does the toothpaste taste, how does the water feel when you rinse your mouth? Are you breathing quickly or slowly? What sounds can you hear around you? Has your mind wandered? Gently, non-judgmentally, bring your focus back to the sensation of the toothbrush on your teeth, your gums, to the vibration in your hand.

You could also try:

• Mindful dishwashing

• Mindful morning coffee

• Mindful walk to the mailbox

• Mindful handwashing ← this one is only 20-30 seconds!

Tl;Dr

Regular mindfulness practice can improve your life, health, and relationships. A lot of people try meditation as the starting point but don’t feel successful right away. Meditation is an exercise that can strengthen your mindfulness muscles. But if seated, traditional meditation is your jam (yet), you can train your mindful muscles in other ways. The key isn’t to have no thoughts; it’s to notice that you have thoughts and move your attention back to the focal point. Experiment with pairing a short, fixed period of focused attention with a daily task like brushing your teeth. With time, you’ll notice your ability to notice the present moment spill over into the rest of your life.

If you’re curious to learn more about how mindfulness and alignment coaching can transform your life, let’s see how we can work together.