Beyond Sitting Still

I have a confession to make. I'm a certified mindfulness meditation coach… who cannot stand guided meditation! I don’t like the music. I don’t like the visualization. The soothing voice and perfectly calculated pauses irritates the crap out of me. I find guided meditation completely unnatural and I find myself constantly opening my eyes and checking to see how much longer I have to sit here.

What if I told you, you can meditate while jogging and listening to heavy metal music? You can meditate while painting a landscape or watering your plants!

The truth is, you don’t have to sit still to reap the benefits of meditation. Many people find that physical activity helps them to stay present and focused. For example, yoga is a form of meditation that combines body and breath control. There are also other activities like walking, running and swimming that can be meditative, if done mindfully.

Today we are going to explore the scientifically proven benefits of meditation, the different types of meditation and how to turn your favorite activities into mindful meditation practices.

An Quick Introduction To Meditation

Meditation is a practice that combines mental and physical techniques to clear and focus the mind, aiming to achieve a state of relaxtion, mental clarity, emotional calmness, and increased awareness.

While meditation is often used for spiritual reasons, you do not have to be religious to meditate. In fact, meditation has been scientifically proven to have positive effects on the brain and body.

The Benefits of Meditation

Meditation can have positive effects on both the brain and the body, which have been studied and proven through rigorous scientific research.

Brain Activity

Meditation can lead to increased activity in the prefrontal cortex, which is associated with higher thinking and decision-making.

The Default Mode Network is active when the mind is wandering or at rest. Meditation can reduce its activity, which may correlate with reduced mind-wandering and increased focus.

Neuroplasticity

Meditation has been linked to changes in brain structure and function through neuroplasticity. Regular practice may strengthen neural connections and increase gray matter density in areas related to emotional regulation, learning, and memory.

Emotional Regulation

Meditation practices often improve emotional regulation by strengthening the connections between the prefrontal cortex and the amygdala, a key area involved in emotional processing.

Stress Reduction

Meditation activates the parasympathetic nervous system, which promotes relaxation and reduces the production of stress hormones like cortisol.

Immune Function

Some studies suggest that meditation can enhance immune function by reducing stress and inflammation in the body.

Cognitive Benefits

Meditation may improve attention, concentration, and cognitive flexibility. Regular practice has been associated with better performance on tasks requiring sustained attention and working memory.

Physical Effects

Meditation can lead to lower blood pressure, improved heart rate variability, and better overall cardiovascular health.

Types of Meditation

There are several different types of meditation practices, each with its own techniques and objectives. Here are some of the most common types of meditation. These types of meditation can be practiced individually or combined, and each offers unique benefits for mental, emotional, and physical well-being.

Mindfulness Meditation

Involves paying attention to the present moment, often focusing on the breath or bodily sensations, and observing thoughts without judgment.

Transcendental Meditation (TM)

Involves silently repeating a mantra (a specific word or sound) to focus the mind and achieve a state of relaxed awareness.

Loving-kindness Meditation (Metta)

Focuses on cultivating feelings of compassion, kindness, and love towards oneself and others through repeated phrases or visualizations.

Yoga Meditation

Integrates meditation into a yoga practice, often combining physical postures (asanas), breathing exercises (pranayama), and meditation.

Zen Meditation (Zazen)

Involves sitting in a specific posture, often focusing on breath awareness or koans (paradoxical questions), to reach a state of insight and enlightenment.

Guided Visualization

Involves imagining a peaceful place or scenario guided by a teacher or recording, using all the senses to create a vivid mental image.

Mantra Meditation

Similar to TM, involves repeating a specific word, phrase, or sound to focus the mind and induce a state of concentration and relaxation.

Body Scan Meditation

Involves systematically focusing attention on different parts of the body, often to release tension and cultivate awareness of bodily sensations.

Movement Meditation

Include practices like Tai Chi, Qi Gong, or walking meditation, where movement is integrated with mindfulness and breath awareness.

Breath Awareness Meditation

Focuses on observing the breath, noticing its natural rhythm and sensations, to anchor the mind and promote relaxation.

How to Turn Any Activity You Love Into a Mindful Meditation Practice

Turning an activity you love into a mindful meditation practice involves applying mindfulness principles to immerse yourself fully in the present moment and cultivate a sense of awareness and relaxation. Here’s how you can do it:

1. Choose Your Activity: Select an activity that you genuinely enjoy and can engage in regularly, such as gardening, cooking, walking, playing music, or painting.

2. Set Intentions: Approach the activity with the intention of turning it into a meditation practice. Recognize that the goal is not just to complete the activity but to be fully present and mindful while doing it.

3. Focus on Sensations: Pay attention to the sensations associated with the activity. For example, notice the textures, smells, sounds, and movements involved.

4. Stay Present: Keep your attention anchored in the present moment. When your mind starts to wander, gently bring it back to the activity and the sensations you are experiencing.

5. Engage Your Senses: Use all your senses to deepen your experience. Notice the colors and shapes (if painting), the aromas and flavors (if cooking), or the feel of the soil and plants (if gardening).

6. Practice Non-Judgment: Approach the activity without judgment or criticism. Accept whatever arises during the practice, whether it's a thought, emotion, or sensation.

7. Breathe Mindfully: Use your breath as an anchor to stay grounded. Notice your breath as you engage in the activity, using it to maintain focus and relaxation.

8. Create Rituals: Develop rituals around your chosen activity to signal the transition into a meditative state. This could include setting aside a specific time each day or creating a dedicated space for your practice.

9. Reflect and Appreciate: After completing the activity, take a moment to reflect on your experience. Notice how you feel mentally, emotionally, and physically. Appreciate the benefits of being fully present and mindful.

Mindfullness Meditation Inspiration

Here's a list of activities that you can easily integrate mindfulness into, turning them into meditation practices. You can also combine different types of meditation practices by integrating music, mantras, breath work or scented candles to create an experience that is unique to you.

1. Walking: Practice mindful walking by focusing on each step, the sensations in your feet, and the movement of your body.

2. Eating: Practice mindful eating by savoring each bite, noticing flavors, textures, and how the food makes you feel.

3. Cooking: Engage in mindful cooking by paying attention to the ingredients, smells, colors, and textures as you prepare a meal.

4. Gardening: Practice mindful gardening by observing the plants, feeling the soil, noticing the sounds of nature, and connecting with the environment.

5. Cleaning: Turn cleaning into a meditation by focusing on each action mindfully, such as sweeping or washing dishes, and being present in the moment.

6. Listening to Music: Listen to music mindfully by paying attention to the melody, rhythm, and emotions it evokes without distractions.

7. Art and Creativity: Engage in mindful art-making by focusing on the process of creating, whether drawing, painting, or crafting, and letting go of judgments.

8. Reading: Practice mindful reading by immersing yourself in the words and storyline, noticing each sentence and how it resonates with you.

9. Stretching: Incorporate mindfulness into stretching exercises by focusing on your breath, body sensations, and the flow of movement.

10. Mindful Communication: Practice mindfulness during conversations by listening attentively, observing your own reactions and responses, and being fully present with the other person.

11. Breathing Exercises: Dedicate time to focused breathing exercises like deep belly breathing or alternate nostril breathing, paying attention to each breath cycle.

12. Nature Walks: Take mindful nature walks by observing the sights, sounds, and smells of the natural environment around you, and feeling connected to it.

13. Journaling: Practice mindful journaling by writing without judgment, exploring your thoughts and emotions with curiosity and awareness.

14. Daily Routine Activities: Integrate mindfulness into daily routines such as showering, brushing teeth, or getting dressed, focusing on the sensations and movements involved.

15. Digital Detox: Take breaks from screens and practice mindfulness in activities such as sitting quietly, observing your surroundings, or engaging in hobbies without distractions.

Conclusion

Meditation is a powerful tool that can positively impact your mental and physical well-being, leading to a calmer mind, improved focus, emotional resilience, and better overall health.

By approaching your favorite activities with mindful awareness, you can cultivate a deeper sense of presence, relaxation, and connection with yourself and the world around you, transforming them into meaningful meditation practices.

My preferred method of meditation is poi spinning. I put on my noise canceling headphones, my favorite music, travel to a scenic location and dance with my pois. This particular practice has been key in managing my anxiety without the use of pharmaceuticals. Something about the constant spinning in circular motion makes me feel calm, whole and grounded. You can learn more about poi spinning for health and wellness at my website, www.simplypoi.com.

If you’re feeling brave, please share your unique meditation practices in the comments below.