You Don’t Have to Sit Still to Meditate

When most people hear the word meditation, they picture someone sitting perfectly still, legs crossed, eyes closed, completely peaceful, with absolutely nothing happening in their mind.

And if that has never been your experience, you may have decided that meditation simply isn't for you.

But meditation doesn't have to look like that.

Meditation is a practice of bringing your attention into the present moment. Sitting quietly is one way to do that, but it certainly isn't the only way.

For some people, sitting still actually makes it harder to settle their minds. The moment everything gets quiet, every thought they've had since Tuesday suddenly decides to show up at the same time.

What do I need from the grocery store?

Did I answer that email?

Why did she say that to me three days ago?

What am I cooking for dinner?

And now you're sitting there wondering how everybody else apparently reached enlightenment while you're mentally reorganizing your kitchen cabinets.

That's okay.

The goal of meditation isn't to completely empty your mind. Thoughts are going to come. The practice is learning to notice them without needing to follow every single one.

And sometimes movement can help us do that.

Walking can become meditation when you intentionally bring your attention to your steps, your breathing, the feeling of the ground beneath your feet, and what's happening around you.

Gardening can become meditative when you're fully present, with your hands in the soil, rather than mentally rushing to the next thing you need to accomplish.

Stretching, rocking gently, listening to sound, repeating a word or affirmation, focusing on your breath, or even performing a familiar repetitive task can create opportunities for meditative awareness.

The important part isn't what your body looks like while you're doing it.

It's where your attention is.

You can start simply.

The next time you take a short walk, try spending the first few minutes without your phone or headphones. Notice your pace. Notice your breathing. Feel the air against your skin. Pay attention to sounds you normally tune out.

Your mind will wander.

When you notice that it has, bring your attention back.

That's the practice.

Not perfection.

Not maintaining some completely peaceful state for twenty minutes.

Not judging yourself because you started thinking about dinner halfway through.

Notice.

Return.

And continue.

You may eventually discover that sitting meditation works beautifully for you. Or you may find that your most grounded moments happen while walking, gardening, listening to sound, or simply sitting outside for a few quiet minutes.

Your practice doesn't have to look like anyone else's to be meaningful.

Meditation isn't about becoming really good at sitting still.

It's about practicing how to come back to the present when your mind carries you somewhere else.

And you can come back to yourself from wherever you happen to be.