Yesterday, I had the pleasure of meeting with a representative from Insight Timer, one of the world’s largest meditation apps, with over 35 million users. That is a lot of meditators.
And yet, a more traditional idea of meditation does not fit for everyone. Many of my clients share that they struggle with it, often equating meditation with having to sit still, empty the mind of thoughts, and commit to something that takes years of practice.
So let me gently clear this up. Meditation does not have to mean sitting on a cushion, focusing on your breath. It is, more simply, a practice of training the mind.
Here is a working definition to begin with:
What is Meditation?
Meditation is a practice that helps you train your attention and awareness. It can support you in building self awareness, improving mental clarity, feeling more grounded, and creating a sense of calm. For some, it is also a spiritual practice.
Meditation is not just sitting still and watching your breath. There are many ways to practice.
Different Ways to Meditate
Meditation can be woven into everyday activities. Here are some simple ways to begin:
Walking Meditation
Go for a walk and focus on the feeling of your feet lifting and touching the ground.
Dancing
Move your body freely and notice the sensations as you release tension.
Mindful Cooking
Be fully present while cooking. Notice smells, textures, and the feeling of utensils and food in your hands. Use all your senses. Yum!
Repetitive Movement
Gently rock side to side or repeat a simple motion, paying attention to how it feels in your body. Hula Hoop, feeling the sensation of the hoop going around and around.
Crafting Meditation
Engage in activities like crocheting or knitting. Let yourself settle into the rhythm and notice any sense of relaxation.
Prayer or Sacred Words
Repeat a prayer, word, or phrase while focusing your attention on its meaning or sound.
Breath Awareness
Bring your attention to your breath. Notice the sensation of breathing in and out of your body. This is one of the most common forms of meditation.
A Gentle Reminder
Meditation is not about doing it perfectly. It is about practicing bringing your attention back, again and again, with kindness to what you are doing.
Try one approach this week. Even a few minutes can make a difference. Meditation is simply the intentional practice of focusing your attention to create more calm and reduce stress.