Meditation has been practised for thousands upon thousands of years (dating back to around 1500 BCE in India). It is absolutely stacked to the high heavens with health benefits - so it's no wonder that even doctors now recommend this highly beneficial practice.
There are various types of meditation you can involve yourself in too, from body scans to breath work, to more physical activities such as yoga and Tai Chi.
But I wanted to explore something a bit different here by looking at variant methods that can bring a new lease of life to meditations - especially for those who find the more traditional ways a bit uninspiring!
So in no particular order, let's explore the alternative ways we can partake in meditation...
(Many of which you are already doing might I add!)
1. Walking...
We already know that walking offers a great boost to mental and physical health, but why not take that to a whole new level? Mindful walking is a form of moving meditation that engages the body as well as the mind in the act of quiet reflection. This is really good practice for those who do not like to sit still for too long and want to have more control over their mindfulness practices.
To take this everyday activity into a full-on sensory experience, go out in nature and purposefully soak in your surroundings whilst observing what feelings you experience whilst doing so. Captivate your senses and quite literally take a moment to smell those roses! But don't stop there - what sounds can you hear? How does the air feel on your face? What can you see in the farthest distance?
It is worth noting that not only does exploring the great outdoors help to improve your mood but it also boosts your respiratory and cardiovascular systems too.
2. Colouring...
...Or drawing...or painting! Basically, it is any outlet that allows you to practice mindfulness through creativity. Getting out the arts and crafts is a really fun, low-pressure activity that helps to shut out everyday thoughts so you can focus entirely on what you are doing. As you colour, you are naturally creating a space of mindfulness that in turn will help you to be in the moment without any distractions. So really ground yourself in the moment and focus on what you are creating from a blank space.
This method is especially helpful for those who struggle to focus on the present moment, as well as those who want to be a bit more creative with their mindfulness practices.
3. Journalling...
If your end goal of meditation is to gain a better connection with your soul, then what better way to do so than through journaling? Used in official medical therapy, it allows you to cut off from the overthinking mind that runs at a hundred miles a minute and instead delve deeply into your innermost self.
Be an observer of your thoughts and feelings, and then simply write them out as they occur. It's such a great way to clear the head so you feel more focused for the remainder of the day, and can help you fall into a restful sleep more easily at night too.
This powerful practice offers a wealth of benefits, including the increase of emotional regulation, enhancement of self-awareness and the heightening of your focus.
4. Listening to music...
This mood-booster is one of the easiest ways to 'meditate' and something that can bring everyone a bit of joy and upliftment!
Allow yourself to escape the humdrum of everyday life and enter that state of pure bliss in a way that only music can help you achieve. Your song choices don't have to be of a meditation theme either - it is any track that allows you to let yourself go and get lost in the music! Give your full attention to the lyrics, listen out for what instruments are playing, and allow yourself to be aware of how you are feeling and what sensations are coming up for you in a very non-judgemental way.
Then maybe take it to the next level by engaging in the next practice...
5. Dancing...
Music is created to be enjoyed and what better way to do so than through the art of dance! You know the saying, 'dance like nobody is watching', well that is very much what you should be aiming for here! Lose your inhibitions and let yourself go entirely; allowing your body to react to the music and become an instrument for your self-expression. Focus on the beat and how your body reacts to it. Be mindful of your breathing and what feelings arise as you move in tandem with the music.
It goes without saying that this will have a great impact on your physical health, but mindfully dancing is an exercise that boosts mental and emotional health as well as improving your balance and focus.
6. Cleaning...
Clutter and mess are known to elevate stress levels, therefore cleaning is a great way to reduce anxiety and promote a sense of calm around your home and within you.
To make cleaning meditative, watch yourself as you do each task and check in with your senses...
What does the product you are using smell like? What noise does it make when you wipe the surfaces? How does the cloth feel in your hand?
When done mindfully, this activity can promote relaxation, improve mood and even make cleaning more enjoyable! It is a great method of meditation for those who have a busy schedule and want to make the very most of their time.
7. Gardening...
Gardens are known to provide a serene and peaceful space as it is, but let's elevate this! A highly enjoyable hobby for many as it is, gardening provides an excuse to get outside, ground yourself in nature and admire the beauty that surrounds you. That's why so many people who are engaging in this practice will be reaching a meditative state without even realising it! But when you actively bring your attention to gardening with an increased intention to be mindful, well that just takes things to a brand new level!
Really connect with what you are doing by checking in with your senses; notice the feel of the soil in your hands, smell the air around you, observe the atmosphere, listen to the sound of nature...
This is such an incredibly easy and accessible way to find peace in your natural surroundings whilst co-creating with the earth!
8. Driving...
Driving forces you to be fully present as it is, so why not kick things up a notch? Stick on some relaxing music and allow yourself to melt into a peaceful but focused state.
This is a great form of 'meditation' as it allows you to gain a sense of control whilst also getting that feeling of escape from your everyday life and worrying thoughts.
To really soak into this experience, notice the feel of the seat beneath you, the noise of your surroundings or how your hands feel on the steering wheel.
This practice will not only reduce driving-related anxiety and stress but will improve mood and lengthen attention span.
*Please note that this should not be practised when or where safety is a concern.
9. Cooking...
Returning to the present moment involves all the five main senses - smell, touch, sight, sound, and taste. Cooking is one of those activities where you are using all of these - smelling the delicious aromas, hearing the sizzle of the frying pan, observing all the beautiful colours, feeling the different textures of each item of food you are using and tasting the end product.
And when it comes to mindful cooking, the key element is not to rush the process. Instead allow yourself the time to be fully there in that kitchen — physically, mentally and emotionally - bringing all of your concentration to indulging each one of your senses.
What a satisfying way to reach a meditative state!
10. Sex...
You heard me! Getting down to business is a surefire way to lose track of the mundane and be completely in touch with your body and the present moment. Conscious touching through sexual meditation is linked with higher sexual satisfaction as it hones your ability to be mindful of your body's sensations. Whether you are with a partner or practising solo, use the time to be completely present; connect with your body and zone in on the feelings and sensations you are experiencing throughout.
This is a great healing practice for those who have complicated perceptions and a difficult relationship with sex as it promotes positive views on sexuality whilst also building self-confidence.
And there we have it, our top ten alternative meditation practices!
You may have already guessed from reading through this list that anything you do mindfully can be turned into a form of meditation.
It doesn't matter if you are taking a shower, exercising, or even singing! As long as you are stepping out of the thinking mind and fully encapsulating the present moment then you are on your way to reaching that peak state of blissful awareness.
And if you find yourself struggling to fully engage in your meditation, tap into any one (or all) of your senses to bring your focus back to this incredibly beneficial practice.
But most of all take any pressure off of yourself to get it 'right' and just enjoy!
Were there activities you were shocked to see on this list? Or others you had hoped to see included? Leave us a comment and let us know!
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